Magnesium deficiency - symptoms, causes and treatment

Deficiency symptoms due to insufficient intake of magnesium

Since magnesium is one of the vital minerals, a deficiency can bring significant health problems. The mineral can not be produced by the body itself, but must be supplied with the daily food. The daily requirement for adolescents and adults is between 300 and 400 milligrams.

contents

• Deficiency symptoms due to insufficient intake of magnesium
• Low supply of magnesium
• Tasks of magnesium in the body
• Causes of magnesium deficiency
• Increased magnesium demand
• Decreased intake and absorption of magnesium
• Increased excretion via the kidneys
• Cause hyperacidity
• Signs of magnesium deficiency
• Daily magnesium requirement
• Magnesium in food
• Positive effect of magnesium
• What should be considered when taking magnesium

Low supply of magnesium

Chemically speaking, magnesium is actually an alkaline earth metal, but in the body this has little in common with its original form. The magnesium in the body consists of magnesium ions in the blood and magnesium compounds in the bones. About 25 grams of it are stored in an adult's body. More than 50 percent of it is in the bones, the rest in the cells and in the blood. Both a deficiency and a surplus of it can lead to disorders of body functions to diseases.

Magnesium is one of the essential minerals and must therefore be absorbed in sufficient quantities through the diet. (Image: concept w / fotolia.com)

In order to make a meaningful diagnosis of a magnesium deficiency, a laboratory examination of the blood, urine and possibly additional stress tests are required. In the stress test, the blood is first examined and then re-measured after a high dose of the nutrient for several days, the blood value.

Tasks of magnesium in the body

Energy metabolism
Magnesium is involved in every process in the body that consumes energy. For example, physical work, sports, exercise without the mineral would never be possible.

Activity of the heart muscles
Magnesium is a calcium antagonist (antagonist of calcium) and thus prevents a calcium overload in the cells. This is especially important in cardiac muscle activity, that is, cardiac conduction.

Protein synthesis (composition of proteins)
In the body, proteins (proteins) are found almost everywhere. They are components of hormones, cartilage, muscles. They are used in the production of antibodies and occur in the cells. To produce these proteins, the organism requires a certain amount of magnesium.

Interplay of nerves and muscles
Each cell is surrounded by a cell membrane. This is important for the transmission of stimuli, as well as between nerves and muscles. Here the mineral plays a big role. It stabilizes the cell membrane and ensures a balanced permeability of the cell membrane.

Mineral content and bone structure
Calcium, vitamin D3 and phosphorus are just as essential for building bones and teeth, as magnesium. Even during pregnancy, the unborn child needs enough of it.

Causes of magnesium deficiency

In addition to a genetic disposition (hereditary predisposition) numerous other factors may cause a deficiency.

During pregnancy and lactation, women need more magnesium than usual. (Image: nataliaderiabina / fotolia.com)

Increased magnesium demand

During pregnancy and breastfeeding women have an increased need for magnesium, since the unborn child or the infant is supplied via the mother with the mineral. The daily requirement during pregnancy is 310 - 350 mg, during breastfeeding about 390 mg of the mineral should be taken during the day.

Children and adolescents should also take up to 400 mg of the nutrient daily, depending on their age, as the body needs more of it during periods of growth. Other factors that can lead to a significant increase in magnesium requirements are physically or nervously demanding work, stress, massive physical exertion (for example due to competitive sports) or heavy sweating, for example due to regular sauna sessions.

Decreased intake and absorption of magnesium

As a result of one-sided nutrition, diets or fasting, it can quickly come to the body that the important mineral is not supplied in sufficient quantity. Then there is magnesium deficiency.

Decreased uptake may be caused by chronic digestive system disorders, diarrhea and vomiting, or gluten intolerance.

Other possible causes that cause the body to not absorb enough of the mineral are chronic intestinal inflammation (such as ulcerative colitis or Crohn's disease), bowel resection (surgical removal of intestinal sections), or the so-called malabsorption syndrome Intake of nutrients conditionally)

Increased excretion via the kidneys

Various medications can lead to a higher excretion of and thus to a shortage. These include, among others
Diuretics (dehydrating medications), antibiotics, cytotoxic drugs and birth control pills.

Kidney disease, hyperthyroidism (hyperthyroidism) and diabetes can also increase urinary excretion of the mineral.

Those who consume large quantities of alcohol have an increased need. The alcohol is stimulating and accelerating the kidney activity, whereby the body is lost as a result of the increased urine excretion more of the vital mineral than in people who drink less or no alcohol. Furthermore, nicotine and coffee are considered "magnesium robbers".

Cause hyperacidity

In a disturbed acid base household, in which there is an acidification, more minerals are needed to neutralize the acidic substances. Here at magnesium is increasingly needed.

Signs of magnesium deficiency

A deficiency of magnesium (hypomagnesemia) does not always lead to discomfort. In addition, symptoms can be very different. Possible signs of a deficiency include leg cramps or muscle cramps, sleep disorders, fatigue and gastrointestinal problems such as constipation, diarrhea, nausea and vomiting.

Leg cramps often indicate an acute magnesium deficiency. (Image: leszekglasner / fotolia.com)

Other possible deficiency symptoms include nervousness or inner agitation and dizziness, headache, muscle tension, muscle weakness, trembling of the hands, susceptibility to stress and cardiac arrhythmias such as tachycardia or severe heart palpitations.

Daily magnesium requirement

According to the German Society for Nutrition (DGE), the daily requirement for magnesium is between 300 and 400 milligrams for an adult. Men need something more because of their greater muscle and bone mass. Children up to the age of 4 need about 80 milligrams per day, and about 120 to 300 milligrams by the age of 15.

Pregnant women should take in 310 milligrams daily (women under 19 years 350 mg) and breastfeeding about 390 milligrams of the mineral a day. Overall, however, the magnesium requirement mainly depends on the individual lifestyle. Sport or, for example, a hectic lifestyle increase personal needs.

Magnesium in food

A varied diet with plenty of freshly cooked foods and a high proportion of basic foods is important to counteract a deficiency.

Main magnesium dispensers are whole grains and legumes. What has to be considered here: The cooking water usually has the highest percentage of magnesium after preparation. Vegetables and fruits from organic farming often contain more of the mineral than products from conventional cultivation, as the organic products are not grown on similarly leached soils.

Dark green vegetables such as spinach or broccoli, potatoes, nuts, almonds, shellfish, cocoa or dark chocolate and mineral water also serve as good suppliers. In addition, spreads with sunflower seeds are recommended because of their high magnesium content in the event of a threatened shortage.

Legumes of magnesium are mainly legumes, whole grains, nuts and seeds. (Image: photka / fotolia.com)

Positive effect of magnesium

For abdominal pain to convulsions during the period, the mineral can be used helpful. The risk of a heart attack can be reduced by a balanced magnesium level, in addition, the vital micronutrient can help lower blood pressure.

For recurrent migraine care should be taken to ensure adequate supply of mineral. Stress "eats" magnesium, that is, it is fed, it decreases the susceptibility to stress.

In women prone to premature birth, the mineral is often administered therapeutically. Constipation can often be overcome with the right amount of magnesium. This has the ability to take in the morning, provide a powerful start to the day and taken in the evening to allow a restful, better sleep.

The nutrient is the antagonist of calcium. If calcium flows too fast into the cells, it leads to an overexcitation. Depending on where this happens in the body, inner restlessness, muscle cramps and cardiac arrhythmias arise. If enough of the mineral is present, this prevents the rapid influx of calcium and thus the associated negative effects.

What should be considered when taking magnesium

Before patients even resort to magnesium supplements, kidney disease should definitely be ruled out. When taking it is important not to start immediately with the entire dose, but first to get used to the body gradually increasing it.

The distribution of the daily dose to small portions also provides benefits and ensures that the body can absorb the mineral better. Dosages over 600 milligrams a day should be discussed in advance with the attending physician. When taking magnesium and calcium should be kept at least three hours, as these two minerals in the body are antagonists. (sw, last updated on 22.11.2017)
Specialist supervision: Barbara Schindewolf-Lensch (doctor)