Information, effects, deficiency, dosage, side effects
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Dr. Truls Marius Aarra
Feb 22, 2023
Reading time: 5 minutes5 minutes
Magnesium is much more than just a mineral. It is a vital nutrient involved in hundreds of essential processes in the body, from muscle movement and nerve function to energy production and heart health. In fact, magnesium is involved in the formation of more than 300 important enzymes, highlighting its crucial role in overall performance and well-being. It helps relax muscles and prevent cramps, acts as a natural anti-stress agent, regulates blood pressure, and supports a healthy heart rhythm.[1][2]
Despite its importance, many people do not get enough magnesium. Even a slight deficiency can affect cell metabolism, especially in the bones and muscles, and impact overall health. Magnesium is particularly important for those with increased needs such as pregnant and nursing women, athletes, diabetics, and older adults, as it supports bone strength and cardiovascular health.[3][4]
In this blog, we will explore why magnesium is so essential, how to spot a deficiency, where to find it in food, and when supplements might be necessary to maintain balance and vitality.
Magnesium is a chemical element and an alkaline earth metal, but it's also a vital mineral for the human body. Since the body cannot produce magnesium on its own, regular intake through food or supplements is essential.
Key Roles of Magnesium
Energy production: Acts as a cofactor in ATP (adenosine triphosphate) synthesis.
Nerve function: Helps regulate neurotransmitters like GABA and serotonin.
Muscle contraction: Works in opposition to calcium to allow muscles to relax.
Blood sugar control: Involved in insulin metabolism and glucose regulation.
Bone health: Contributes to bone density and supports calcium absorption.
Magnesium plays a role in regulating mood and stress response. Low levels have been linked to an increased risk of depression, anxiety, and insomnia. It influences neurotransmitters like serotonin and modulates the stress hormone cortisol.
2. Improves Sleep Quality
Magnesium activates the parasympathetic nervous system, also known as the rest and digest mode, and helps produce melatonin. Supplementing with magnesium, especially forms like magnesium glycinate, may improve how quickly you fall asleep and the quality of your sleep.
3. Boosts Heart Health
Adequate magnesium intake reduces the risk of hypertension, arrhythmias, and atherosclerosis. It also helps regulate blood pressure by relaxing blood vessels and balancing electrolytes like potassium and calcium.
4. Reduces Inflammation
Magnesium deficiency is associated with increased levels of inflammatory markers like CRP (C-reactive protein). A diet rich in magnesium-rich foods can help combat chronic low-grade inflammation.
5. Supports Healthy Blood Sugar Levels
Magnesium improves insulin sensitivity and may help prevent type 2 diabetes. It aids in transporting sugar into cells and breaking it down into energy.
Magnesium’s Effects
Required for every muscle movement
Stabilizes cell membranes and proteins
Helps convert glucose into energy
Ensures proper nerve-to-muscle signal transmission
Strengthens bones and teeth
Who Needs Magnesium the Most?
Magnesium is particularly important for people with increased requirements or those who are at risk of deficiency:
Pregnant and breastfeeding women
Children and adolescents (growth phases)
People over 60
Athletes
Diabetics
People under stress or with high physical demands
Those taking certain medications (e.g., contraceptives, diuretics)
Migraine sufferers
People with digestive or absorption disorders
Signs of Magnesium Deficiency
Magnesium deficiency, or low magnesium levels, can happen if you don’t eat enough healthy foods, are under a lot of stress, drink too much alcohol, take certain medicines (like water pills or stomach acid blockers), or have stomach problems like Crohn’s or celiac disease. Because magnesium is very important for your body, not getting enough can cause many different health problems.
Common Symptoms:
Muscle cramps (especially calf cramps)
Restlessness, nervousness
High blood pressure
Lack of concentration
Headaches and migraines
Rapid or irregular heartbeat
Nausea, vomiting, or diarrhoea
Dizziness
Sleep disorders
Brittle nails, tooth decay
Premature labour during pregnancy
Best Dietary Sources of Magnesium
Magnesium is found in both plant and animal foods, but some of the richest sources include:
Plant-Based Sources:
Leafy greens (spinach, Swiss chard, kale)
Nuts and seeds (pumpkin seeds, almonds, sunflower seeds)
Legumes (black beans, chickpeas, lentils)
Whole grains (brown rice, quinoa, oats)
Avocados
Dark chocolate (70% or more)
Animal-Based Sources:
Salmon
Mackerel
Yogurt
Eggs (especially the yolks)
Tip: Cooking and processing foods can reduce their magnesium content, so opt for whole, minimally processed options whenever possible.
Magnesium Dosage and Supplementation
Recommended Daily Intake (RDA):
Adults: 300–400 mg per day (per the German Nutrition Society)
For individuals with higher needs (athletes, pregnant women, diabetics, etc.), dietary intake alone may not be sufficient, and magnesium supplements may be necessary.
Tips for Supplementation:
Start with 150–200 mg/day
Gradually increase to 400 mg once or twice per day
Monitor for any laxative effect (a common side effect of excess intake)
Important Considerations:
Needs vary from person to person based on activity level, stress, and health status
Supplements combining different magnesium compounds often offer better absorption
Always consult a healthcare provider if unsure about dosage or symptoms
Magnesium Supplements: What You Should Know
If you're not getting enough magnesium from food alone, supplementation can help. However, not all forms of magnesium are absorbed equally:
Dosage: The RDA for magnesium varies by age and sex, but most adults need around 310–420 mg per day.
Magnesium Side Effects
While magnesium is generally safe, too much too quickly can lead to:
Diarrhoea or loose stools
Abdominal cramping
Possible interactions with medications
Start low and go slow to allow your body to adjust.
Lifestyle Factors That Affect Magnesium Levels
Stress: Increases magnesium loss through urine.
Caffeine and alcohol: Both can deplete magnesium stores.
High sugar intake: Increases excretion of magnesium.
Exercise: Increases magnesium needs due to sweating and energy use.
If you're living an active or high-stress lifestyle, your magnesium needs may be higher than average.
Conclusion: Magnesium Is Essential, But Often Neglected
Magnesium is essential for nearly every function in the body. It supports energy, muscles, nerves, and bones. Getting enough through food or supplements is key for long-term health.
Many people don't get enough due to stress, poor diet, and nutrient-poor soil. Luckily, it's easy to improve with small changes.
Eat more leafy greens, nuts, seeds, and whole grains. Use Epsom salts for relaxation. Consider a supplement if needed.
Even simple habits can make a big difference in how you feel.
Frequently Asked Questions About Magnesium
Magnesium deficiency can cause muscle cramps, nervousness, fatigue, headaches, cardiac arrhythmia, or sleep problems. Difficulty concentrating or inner restlessness are also possible signs of insufficient magnesium intake. If you suspect magnesium deficiency, consult a doctor.
What Are the Symptoms of Magnesium Deficiency and How Is It Treated?
Magnesium is an essential mineral that is involved in hundreds of bodily functions, including muscle relaxation and nerve transmission. A deficiency, which is common in athletes and people under stress, can lead to painful muscle cramps, spasms, and fatigue. Magnesium loss through sweat, poor diet, and certain medications often goes unnoticed because it cannot be reliably detected by standard blood tests. In addition to cramps, low magnesium levels are associated with headaches, PMS, heart problems, anxiety, and blood sugar imbalances.[[A896]] [[A897]] Adequate magnesium intake through diet or supplements is essential for muscle health, stress relief, and overall well-being.
