Recognize magnesium deficiency and take action

A magnesium deficiency can develop gradually and sometimes cause serious health problems. It is therefore important to recognize magnesium deficiency symptoms early and act accordingly. In this guide, you will learn how to identify the signs of a deficiency and what role magnesium plays in relieving pain. The correct magnesium dosage and which magnesium-rich foods can contribute to prevention are also covered here.

What is magnesium deficiency?

Magnesium deficiency, medically known as hypomagnesemia, occurs when the body is not supplied with sufficient magnesium. This condition can remain asymptomatic or cause a variety of complaints. Magnesium is involved in over 300 enzymatic reactions and is crucial for energy metabolism and muscle function. A deficiency can therefore have far-reaching consequences.

The importance of magnesium for the body

Magnesium is not only an essential building block for bones and teeth, but also an important factor for nerve and muscle function. It regulates muscle contraction and ensures that muscles can relax. It also plays a role in regulating blood pressure and heart function. Magnesium is also crucial for the production of energy in the cells by being involved in the activation of enzymes.

Causes of magnesium deficiency

A magnesium deficiency can be caused by various factors. The most common causes include an unbalanced diet, chronic illnesses such as diabetes or gastrointestinal diseases, as well as taking certain medications such as diuretics or proton pump inhibitors. Stress and increased alcohol consumption can also have a negative impact on the magnesium balance. Athletes and pregnant women also have a higher risk of a deficiency due to increased requirements.

The role of magnesium in pain

Magnesium is often used to relieve pain, especially muscle cramps and tension. It acts as a natural muscle relaxant and can regulate nerve activity, which can reduce the sensation of pain. For people who suffer from chronic pain or migraines, an adequate intake of magnesium can help to reduce the frequency and intensity of the symptoms.

To optimize the effect of magnesium on pain, you should ensure that you take it regularly. Start with a lower dose and increase it as required to test tolerance.

5 signs of magnesium deficiency

1. physical and mental exhaustion

A common symptom of magnesium deficiency is persistent tiredness and fatigue. This can occur both physically and mentally and can significantly impair performance in everyday life. Those affected often feel drained and have difficulty concentrating. These symptoms may indicate impaired energy production in the cells, as magnesium plays a key role in the conversion of food energy into cellular energy.

To combat fatigue, try to enrich your diet with magnesium-rich foods such as nuts, seeds and green leafy vegetables. These can help replenish your magnesium stores and support energy production.

2. muscle cramps and twitching

Muscle cramps, especially in the calves, and uncontrolled muscle twitching are classic signs of a magnesium deficiency. These often occur at night and can be very painful. The reason for this lies in the disturbed balance of calcium and magnesium, which leads to hyperexcitability of the muscle cells. A regular intake of magnesium can help to alleviate these symptoms.

3. numbness and tingling

Another sign of magnesium deficiency is tingling or numbness in the extremities. These symptoms are caused by impaired nerve function due to low magnesium levels. People with additional risk factors such as diabetes or vascular disease are particularly affected.

4. sleep disorders and inner restlessness

Magnesium deficiency can also cause psychological symptoms such as sleep disorders and inner restlessness. Magnesium has a calming effect on the nervous system and can help to reduce the excitability of nerve cells. A deficiency can therefore lead to problems falling asleep and general nervousness.

5. cardiac arrhythmia and high blood pressure

An inadequate magnesium supply can also affect the cardiovascular system. Cardiac arrhythmia and increased blood pressure are possible consequences of a deficiency. Magnesium helps to relax the blood vessels and is important for maintaining a normal heart rhythm. A chronic deficiency can increase the risk of more serious heart problems.

6. constipation and abdominal cramps

Constipation and magnesium deficiency are closely linked, as magnesium plays a crucial role in regulating muscle function in the digestive system. Magnesium is an electrolyte that is responsible for relaxing the smooth muscles in the intestine. A lack of magnesium can slow down intestinal movements (peristalsis) as the intestinal muscles are not sufficiently stimulated. In addition, too low a magnesium level can impair nerve function, which further reduces intestinal motility.

Magnesium deficiency and pain

The correct use and dosage of magnesium is crucial to effectively relieve pain. The recommended daily dose for adults is around 300 to 400 mg. A higher dose may be appropriate for acute symptoms, but should always be agreed with a doctor. Magnesium supplements are available in various forms, including tablets, capsules and powder. The choice of the right form depends on individual needs and tolerance.

Magnesium source	Magnesium content (mg/100g)
Kürbiskerne	535
Sonnenblumenkerne	420
Bitterschokolade	290
Spinat	79
Bananen	36

Magnesium-rich foods to prevent magnesium deficiency

A balanced diet with magnesium-rich foods is the key to preventing magnesium deficiency. Nuts, seeds, wholegrain products and green leafy vegetables are particularly rich in magnesium. Legumes and certain types of fish such as salmon and herring also contain valuable magnesium. Mineral water with a high magnesium content can also help to meet your daily requirements.

Tips for improving magnesium intake

• Avoid taking magnesium at the same time as calcium-rich foods, as these can hinder absorption.
• Avoid high-dose zinc supplements, which can interfere with magnesium absorption.
• Cook vegetables only briefly to preserve the magnesium content.

Risks of excessive magnesium intake

Although magnesium is generally well tolerated, excessive intake, especially through dietary supplements, can lead to side effects. The most common symptoms include diarrhea, nausea and abdominal cramps. People with impaired kidney function are at increased risk of magnesium overdose, which can lead to more serious health problems such as cardiac arrhythmia.

Conclusion: Proactive measures against magnesium deficiency

A magnesium deficiency can cause a variety of symptoms that can affect both physical and mental health. However, a deficiency can be easily prevented and treated through a conscious diet and, if necessary, by taking magnesium supplements. Make sure you have a sufficient intake of magnesium to promote your health and alleviate symptoms such as muscle cramps and sleep disorders. If you are unsure or have persistent symptoms, it is advisable to consult a doctor to determine your individual requirements and find the best treatment option.