What is magnesium deficiency and how much magnesium do you need every day?
Magnesium deficiency occurs when your body does not have a sufficient supply of the vital mineral magnesium. Magnesium is involved in over 300 enzymatic reactions in the body and plays a central role in muscle and nerve function, energy metabolism, the regulation of blood pressure and the formation of bones and teeth.
The recommended daily requirement of magnesium is 350-400 mg for adult men and 300-350 mg for women. Pregnant and breastfeeding women, athletes, older people and people with certain diseases such as diabetes mellitus often have a higher magnesium requirement. Stress, alcohol consumption, medication and an unbalanced, low-magnesium diet can also increase magnesium requirements.
Magnesium deficiency symptoms
A magnesium deficiency can manifest itself through a variety of symptoms, as magnesium is involved in so many bodily functions. Common signs are
- Muscle cramps and twitches
- Exhaustion and weakness
- Cardiac arrhythmia
- Mental problems such as depression and anxiety
- Osteoporosis
- Muscle weakness
- Numbness and tingling
Magnesium deficiency symptoms in women
Women are at an increased risk of magnesium deficiency due to hormonal factors. Especially during menstruation, pregnancy and menopause, the magnesium requirement is increased. Specific symptoms in women can include:
- Premenstrual syndrome (PMS)
- Menstrual cramps
- Hot flushes during the menopause
- Migraines
- Pregnancy symptoms
Women should pay particular attention to a sufficient magnesium intake and consult a doctor if symptoms persist.
Magnesium deficiency Neurological symptoms
Magnesium deficiency can also lead to various neurological symptoms, as magnesium plays an important role in the transmission of nerve impulses and the function of the nervous system. Typical neurological signs of a magnesium deficiency are
- Disorders of fine motor skills and coordination
- Nervousness, irritability and feelings of anxiety
- Headaches and migraines
- Concentration and memory disorders
- Dizziness and drowsiness
- Visual disturbances such as blurred vision or flashes of light
These symptoms occur because magnesium is involved in the transmission of excitation between nerves and muscles. It stabilises the cell membranes of nerve cells and regulates important neurotransmitters such as serotonin, GABA and glutamate. A magnesium deficiency can therefore lead to increased excitability of nerves and muscles as well as impaired transmission of stimuli.
Magnesium deficiency weight gain
Unwanted weight gain can also be a symptom of a magnesium deficiency, even if this may seem surprising at first glance. There are various reasons for this, as magnesium deficiency:
- Affects blood sugar levels
- Promotes water retention
- Promotes fatigue and lack of exercise
- Increases stress and emotional eating
Magnesium during pregnancy
An optimal magnesium supply is also essential during pregnancy and breastfeeding. Magnesium not only supports the health of the expectant mother, but is also of great importance for the development of the unborn child. A magnesium deficiency during pregnancy can increase the risk of pregnancy complications such as pre-eclampsia (pregnancy poisoning), fetal growth disorders and preterm labour.
The magnesium requirement increases by approx. 20-30% during pregnancy. The recommended daily dose is 310 mg for pregnant women under the age of 19 and 350 mg for pregnant women aged 19 and over. Breastfeeding women even need 390 mg of magnesium per day. As this increased requirement is often difficult to meet through diet, it may be advisable to take an additional magnesium supplement in consultation with a doctor - especially if there are signs of magnesium deficiency such as calf cramps, tiredness or difficulty concentrating.
Magnesium deficiency causes
There are various reasons why a magnesium deficiency can occur:
- Insufficient intake via the diet
- Increased requirement
- Diseases of the digestive system
- Chronic stress
- Medication
- Alcohol abuse
- Kidney disease
To prevent a magnesium deficiency, it is important to eat a balanced, wholesome diet, reduce stress and ensure moderate alcohol consumption. If you have any pre-existing conditions or are taking medication, you should talk to your doctor about a possible risk of deficiency.
Magnesium deficiency test
Magnesium deficiency is not always easy to diagnose, as only around 1% of total magnesium is found in the blood. The rest is found in the bones, muscles and cells. A normal blood value therefore does not necessarily rule out a magnesium deficiency. The following test methods can be used:
- Serum magnesium: Measures the magnesium in the blood serum. A value below 0.75 mmol/l indicates a deficiency.
- 24-hour urine test: Measures magnesium excretion in the urine. A value below 3 mmol/day may indicate a deficiency.
- Magnesium load test: A defined amount of magnesium is administered intravenously and then excretion in the urine is measured. If the body excretes more than 50% of the administered magnesium, this indicates a deficiency.
- Erythrocyte magnesium: Measures the magnesium in the red blood cells. This gives a better indication of the intracellular magnesium status than serum magnesium.
- Symptom analysis: Many doctors also diagnose a magnesium deficiency based on the typical symptoms and a dietary protocol.
It is important to have a magnesium deficiency checked by a doctor in order to find the right treatment.
Magnesium in food
There are many good sources of magnesium, both plant and animal-based. Here is an overview of the 10 most magnesium-rich foods (plant and animal) with their average magnesium content per 100 g:
Vegan sources of magnesium: Magnesium content per 100 g
Hemp seeds: 700 mg
Wheat bran: 606 mg
Pumpkin seeds: 592 mg
Flax seeds: 392 mg
Paranuts: 376 mg
Sesame seeds: 356 mg
Poppy seeds: 347 mg
Chia seeds: 335 mg
Unsweetened baking chocolate: 327 mg
Sunflower seeds: 325 mg
Animal sources of magnesium: Magnesium content per 100 g
Sea snail (baked): 238 mg
Whelk snail (cooked): 172 mg
Fat-free cheese: 115 mg
Mackerel (cooked): 97 mg
Pollack (cooked): 86 mg
Black halibut (cooked): 71 mg
Goat cheese: 70 mg
Anchovy (raw): 69 mg
Turbot (cooked): 65 mg
Tuna (cooked): 64 mg
The bioavailability of magnesium from food can vary greatly. Plant sources of magnesium often contain phytic acid and oxalic acid, which can inhibit absorption. Dietary fibre and a high calcium intake can also impair magnesium absorption. Sufficient fluid intake and moderate physical activity can also promote magnesium absorption. Coffee, black tea, alcohol and soft drinks, on the other hand, can increase magnesium excretion and thus worsen the supply.
Preventing magnesium deficiency by drinking nutrition
Special drinking meals such as those from Saturo are a good way to prevent magnesium deficiency. These nutrient-rich astronaut food contains a balanced composition of all important vitamins and minerals, including readily bioavailable magnesium.
For people with increased magnesium requirements or absorption disorders in particular, consuming such high-quality drinkable food as a supplement to their normal diet can be useful to ensure an optimal magnesium supply and thus effectively prevent deficiencies.
Frequently asked questions
How does magnesium deficiency manifest itself?
Common symptoms of magnesium deficiency include muscle cramps, tiredness, weakness, dizziness, headaches, cardiac arrhythmia and constipation. Mental symptoms such as irritability, anxiety and depression can also indicate a magnesium deficiency.
What can be done against magnesium deficiency?
To compensate for a magnesium deficiency, you should make sure your diet is rich in magnesium. Good sources of magnesium include wholemeal products, pulses, nuts, seeds, green leafy vegetables and mineral water. Magnesium-rich food supplements can also help to cover your requirements. However, it is important not to exceed the recommended daily dose, as too much magnesium can cause diarrhoea. In addition, relaxation techniques such as yoga or a hot bath can help to reduce stress-related magnesium deficiency.
How can I test whether I have a magnesium deficiency?
The most reliable test is a blood test at the doctor's, which measures the magnesium level. However, make sure that the doctor also tests the intracellular magnesium, as the majority of magnesium is stored in the cells. Symptoms such as muscle cramps, tiredness and difficulty concentrating can also indicate a deficiency.
What happens if you consume too much magnesium?
Excessive magnesium intake, also known as hypermagnesaemia, can have unpleasant side effects. The most common are diarrhoea, abdominal cramps and nausea. In severe cases, muscle weakness, low blood pressure and irregular heartbeat can also occur. Extremely high doses of 5000 mg or more per day can even lead to respiratory arrest and coma. You should be particularly careful if you are taking magnesium-rich food supplements as well as medicines such as laxatives or antacids that contain additional magnesium.
How does the body best absorb magnesium?
It is best to take magnesium with a meal as it can be better absorbed by the intestines. The form of magnesium also plays a role - magnesium citrate and glycinate are considered to be particularly bioavailable. Avoid magnesium carbonate, however, as it is less easily absorbed. It is also important to ensure a sufficient intake of vitamin D, calcium and potassium, as these nutrients support magnesium absorption. You should avoid disruptive factors such as stress, alcohol and too much caffeine if possible, as they can deplete magnesium stores.
Is magnesium good for inner restlessness?
Magnesium can help to reduce inner restlessness and tension. It plays an important role in regulating the nervous system and can alleviate stress-related symptoms such as irritability, anxiety and sleep disorders. Studies have shown that an increased intake of magnesium can reduce the release of cortisol caused by stress and thus ensure greater inner calm.
Why should you take magnesium in the evening?
Magnesium is best taken in the evening as it has a relaxing and calming effect on your body. It helps you to fall asleep better and sleep through the night. Magnesium also helps to relax your muscles, which can prevent tension and muscle cramps at night. Magnesium is also involved in the production of the sleep hormone melatonin. By taking it in the evening, you can therefore improve the quality of your sleep and start the next day feeling refreshed.
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