Magnesium deficiency: causes, symptoms and solutions

Magnesium deficiency affects many women, but usually unnoticed.

Magnesium deficiency affects many people today – especially women. However, the deficiency often goes unnoticed for a long time. Yet magnesium is involved in over hundreds of vital processes in the body – from muscle strength to hormone balance and stress regulation.(Source)

In this article you will find out why magnesium deficiency is so common, how you can recognize it and what you can do to bring your magnesium levels back into balance naturally.

Why magnesium is so important

Magnesium is an essential mineral that your body cannot produce itself. It activates enzymes, regulates energy production, nerve conduction and muscle function. Your bones, heart and hormone balance also benefit from a good supply.

Studies show that magnesium is crucial for energy metabolism, DNA synthesis and electrolyte balance. (PMC11444808)

If it is missing, many bodily functions are thrown out of sync – with sometimes unspecific symptoms that are easily overlooked.

Symptoms of magnesium deficiency

A magnesium deficiency develops gradually because the body can compensate for it over a longer period of time. Only when the stores are exhausted do symptoms occur.

Typical signs of a magnesium deficiency are

• Muscle cramps or twitching (especially in calves or eyelids)(PMC11444808)
• Tiredness, lack of energy, sleep disorders (PMC 6316205)
• Headache or migraine (PMC 6316205)
• Nervousness, irritability, mood swings
• Palpitations or cardiac arrhythmia (PMC11557730)
• PMS complaints (PMID: 28392498)

Some studies even show that magnesium supplements can have a positive effect on depressive symptoms and stress reactions. (PMC10783196)

Because only a small fraction of the body’s total magnesium circulates in the blood serum, the serum values are often only of limited value in determining a magnesium deficiency. As a result, a magnesium deficiency often remains undetected despite blood tests. (PMC11444808)

Magnesium deficiency: frequency, causes and risk factors

Modern lifestyles play a decisive role in the fact that magnesium deficiency is widespread today. Here are the main causes:

Low-nutrient diet

Processed foods, white flour products and high-sugar snacks contain hardly any magnesium.
In addition, intensive farming has reduced the magnesium content of many plants. Cooking and processing can also destroy up to 70 % of the magnesium (PMC11557730).

Chronic stress

Stress causes magnesium levels to drop because the body excretes more magnesium via the kidneys. Long-term stress can therefore lead to exhaustion, nervousness and sleep problems (PMC11444808).

Medication

Certain medicines are considered “magnesium robbers” – they increase excretion or inhibit absorption(PMC11444808)

• Diuretics (dehydrating agents)
• Proton pump inhibitors (for heartburn)
• Antibiotics (e.g. tetracyclines)
• Hormone preparations such as the pill or HRT

Pregnancy and lactation

The need for magnesium increases significantly during this phase, as the baby is also being nourished. According to studies, a deficiency can be associated with muscle cramps, risk of premature birth and sleep disorders.(PMC11557730)

Low-carb or ketogenic diet

These diets often reduce magnesium-rich foods such as whole grains, pulses and fruit. If you are on a long-term low-carb diet, you should pay particular attention to your magnesium intake.

How much magnesium do you need daily?

According to the EFSA, the reference value for adults is 375 mg of magnesium per day.
In certain phases of life (stress, sport, pregnancy) the requirement may be higher. For comparison: 100 grams of spinach contain about 58 milligrams of magnesium.

However, you don’t necessarily need to take a blood test to determine a magnesium deficiency. If you know some of the symptoms about you, you should improve your magnesium intake.

The best sources of magnesium

Foods rich in magnesium include:

Source: Raw Food Wiki

Mineral water can also be a significant source of magnesium. However, this varies depending on the location and water source. Therefore, check the laboratory values on the label before buying and make a wise purchase decision (ideally, the magnesium content on the label > is 50 mg/l).

If you find it difficult to meet your needs through diet alone, you can also turn to a good dietary supplement.

Is it possible to overdose magnesium?

Simply put: No. Magnesium deficiency is common, but for dosage your body has a natural backup mechanism. If you take in too much magnesium, your body will get rid of the excess through the intestines via diarrhea. This makes magnesium one of the safest nutrients you can take. This safeguard mechanism has evolved through evolution.

When magnesium supplementation makes sense

As magnesium deficiency often goes unnoticed and is difficult to compensate for through diet alone, a supplement can help to keep levels stable.

Safe and effective

Studies show that a daily intake of 200-400 mg magnesium is well tolerated. Excess amounts are simply excreted with healthy kidney function.(PMC11444808)

What magnesium is the best for the body

Magnesium occurs in plants in the form of magnesium ions (Mg²⁺). These ions are an essential mineral for plants and play an important role in various biochemical processes, including photosynthesis. In plants, magnesium ions are particularly concentrated in chlorophyll-containing cells because magnesium is essential for photosynthesis.

Magnesium from plant sources is more readily available to the body and therefore more effective at replenishing a magnesium deficiency than most synthetic forms such as magnesium oxide, magnesium citrate or magnesium sulfate. The natural compound can be absorbed and used more efficiently by the body. (PMID: 11550076)

Tip: Plant-based magnesium from organic green algae extract – as in Ogaenics Calm A Lama Plant-Based Magnesium – is particularly well tolerated and of purely natural origin. Especially if you have had digestive problems, such as diarrhea, with synthetic magnesium supplements, the herbal magnesium will do you good because it is better tolerated.

Conclusion: Your way out of magnesium deficiency

Magnesium is a real all-rounder – for muscles, nerves, energy and hormonal balance.
Because magnesium deficiency often goes unnoticed, it is worth paying attention to signs such as cramps, tiredness or irritability and checking your diet and lifestyle.

With magnesium-rich foods or a high-quality herbal supplement, you can improve your supply in a targeted manner – and soon feel more balanced, powerful and vital again.