Magnesium Deficiency: Beware of These 3 Mineral Nutrient Thieves
Many people suffer from magnesium deficiency without realizing it. With targeted measures, magnesium reserves can be replenished.
Magnesium plays an important role in the body as it is involved in various bodily processes. The body cannot produce this mineral on its own, which is why it relies on external sources. If there is a magnesium deficiency in the body, numerous symptoms can manifest. A balanced mineral nutrient level is essential for maintaining bodily functions. myvial addresses the 3 biggest mineral nutrient thieves and shows which magnesium supplements are best suited to restore mineral balance.
Magnesium: an essential mineral
The mineral magnesium is crucial for the formation of over
300 vital enzymes in the body. Magnesium is also indispensable for performance, as it is involved in every muscle effort. Since magnesium is required to convert energy-rich substances like glucose in the body, the mineral also plays a significant role in energy production. The effect of magnesium on
bones and
teeth should not be overlooked, as the mineral makes them resilient.
But magnesium is not only necessary for tension; it is also required for relaxation. It acts like a natural anti-stress agent. The substance also plays a fundamental role concerning the cardiovascular system, where it has a stabilizing effect and prevents rhythm disturbances.Nerves and muscles communicate with each other through stimulus transmission. Magnesium ensures a smooth interaction.
Magnesium: The cosmetics industry is excited
In the cosmetic field, magnesium is used to smooth and clarify the skin's appearance. The
cosmetics industry swears by magnesium in creams to provide more moisture to sensitive and dry skin types and to reduce feelings of tension. Because magnesium has antioxidant properties, it protects the skin from free radicals that can accelerate the
aging process. In particular, people with demanding skin, such as those with acne or
skin diseases like rosacea, rely on the anti-inflammatory effects of magnesium. Last but not least, the mineral also plays a significant role in hair care.In conjunction with other minerals, the substance is intended to provide users with more hair volume and prevent hair breakage.
Magnesium deficiency: How much magnesium is enough?
When calculating individual magnesium needs, age and gender must be taken into account. The German Society for Nutrition has published an overview for guidance, which is summarized in the following table.html
| Age in years |
Male (mg/Day) |
Female (mg/Day) |
| Children |
|
|
| 1 to under 4
|
80 |
80 |
| 4 to under 7 |
120 |
120 |
| 7 to under 10
|
170 |
170 |
| 10 to under 13
|
230 |
250 |
| 13 to under 15
|
310 |
310 |
| Adolescents and Adults in years |
|
|
| 15 to under 19
|
400 |
350 |
| 19 to under 25
|
400 |
310 |
| 25 to under 51
|
350 |
300 |
| 51 to under 65
|
350 |
300 |
| 65 and older |
350 |
300 |
| Pregnant |
|
310 (Pregnant under 19 years = 350mg) |
| Breastfeeding |
|
390 |
Source: German Society for Nutrition e.V.(DGE)
How can a magnesium deficiency occur?
Nutrition experts estimate that an adult needs to consume an average of 350-400 mg per day. However, many people fail to meet the recommended daily intake set by the German Nutrition Society. One reason why the human body may not receive enough magnesium is related to the cultivation methods of food. A few years ago, the American Congress made it clear that the population could no longer meet their daily nutrient needs through vegetables and fruits.
This is partly due to the depleted and mineral-poor soil. Additionally, today’s food undergoes a complex processing procedure, where it is washed and pre-cooked - this can also significantly reduce the mineral content.It is evident that especially in industrialized countries, an increased magnesium deficiency has been observed.
Particular groups of people have an increased need for magnesium. This includes pregnant women, nursing mothers, diabetics, and individuals who engage in a lot of sports.
Magnesium Deficiency: 3 Mineral Nutrient Thieves
Depending on how daily life is structured, various circumstances can lead to the body not having enough magnesium. Therefore, users should pay attention to the following 3 mineral nutrient thieves
Mineral Nutrient Thief No. 1: Fitness
Exercise promotes health and is highly recommended for healthy adults. However, during increased physical exertion, the magnesium level should not be overlooked.This is especially true for competitive athletes, whose bodies require a lot of magnesium to ensure muscle function and proper recovery. Magnesium is also excreted through sweat.
Mineral thief No. 2: Incorrect dietary concepts
A balanced diet is part of a healthy lifestyle. Diets aimed at losing a lot of weight quickly often rely on one-sided dietary trends. The omission of essential nutrients can lead to a magnesium deficiency. The same applies to the frequent consumption of fast food and heavily processed foods. These products are not suitable as a nutrient-rich dietary source.
Mineral thief No. 3: a negative lifestyle
What is understood by a negative lifestyle is open to debate.However, it is important to note that stress and alcohol hinder a healthy lifestyle. The intake of alcohol drives the kidneys to detoxify. Through the excretion and dehydration process, magnesium is also increasingly excreted. Even small amounts of alcohol that lead to 0.5 per mille are sufficient for this.
Stress, triggered by work-related pressures, lack of sleep, and negative interpersonal experiences, can also negatively affect nutrient intake. Due to the intense internal pressure that those affected feel, the stress hormones cortisol and adrenaline are released in greater amounts. Since magnesium can inhibit the body's natural readiness to flee due to its relaxing effect, it is also excreted in stressful situations. However, magnesium is of significant importance for stressed individuals, as it can have a balancing effect on their mood.
Attention with reduced absorption
Those affected can take active measures against the aforementioned mineral thieves. However, it becomes more difficult when chronic diseases hinder absorption. This can be the case when the intestines or detoxifying organs are affected. Medications, especially antibiotics, can also negatively impact the absorption of ingested magnesium. Last but not least, there are people who are naturally unable to absorb much magnesium through the intestines.
Magnesium deficiency: Symptoms
A tingling sensation in the legs, headaches, and muscle cramps - those affected often take magnesium for these complaints. However, a magnesium deficiency can also cause many other symptoms that are less well known.A magnesium deficiency is associated with the following complaints:
-
Pain (headaches, migraines, tension, pain in the lower back and back
-
Muscle complaints (calf cramps, foot cramps, twitching in various muscle groups, asthma attacks, spasms in the coronary vessels, shortness of breath)
-
Exhaustion states (pronounced fatigue, insomnia, energy deficit, concentration difficulties)
-
Gastrointestinal complaints: (stomach pain, nausea, loss of appetite, constipation, diarrhea)
-
Gynecological symptoms (premenstrual syndrome, pain at the beginning of the cycle, pronounced menstrual bleeding, cycle disorders, water retention, increased risk of premature labor and eclampsia)
- Psychological complaints (confusion, dizziness, pronounced anxiety, depressive states, rapid heartbeat, palpitations, inner restlessness, increased irritability)
-
Other complaints (cold feet and hands, numbness, tingling, heart rhythm disturbances, increased sensitivity to sounds and light)
What happens in the case of a pronounced magnesium deficiency?
The long-term consequences of a magnesium deficiency can be devastating, as the mineral is involved in numerous bodily processes.If magnesium deficiency is not addressed, health deficits can arise. Depending on age, these damages can have different consequences. For everyone, it is true that magnesium plays an important role in calcium and potassium levels. Infants may suffer from increased infections and inappropriate dental development due to magnesium deficiency.
In toddlers, a significant growth disorder has been observed with a pronounced deficiency. School-aged children, on the other hand, complain about the inability to sleep through the night and about concentration difficulties. Headaches and stomachaches can also manifest. In adolescents, magnesium deficiency can present as shortness of breath. Girls may experience delayed menstruation. Adults, on the other hand, may suffer additional consequences in the neurological area. In addition to tetanic spasms, transient ischemic attacks may occur starting from the age of 40.Women particularly exhibit high blood pressure. They also have an increased risk of miscarriages. Experts emphasize the importance of magnesium in the development of inflammatory processes and cardiovascular diseases.
Researchers from China have proven that the body, and especially the cardiovascular system, benefits from an adequate supply of magnesium. The authors of the study stated that an increase in dietary magnesium intake is associated with a reduced risk of stroke, heart failure, diabetes, and mortality.As a result, they concluded that an increase in magnesium intake can offer health benefits.
Xuexian Fang, Kai Wang, Dan Han, Xuyan He, Jiayu Wei, Lu Zhao, Mustapha Umar Imam, Zhiguang Ping, Yusheng Li, Yuming Xu, Junxia Min and Fudi Wang, Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose–response meta-analysis of prospective cohort studies, BMC Medicine 2016 14:210,
https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z
The drastic consequences of magnesium deficiency can be avoided with adequate intake. When the body absorbs more magnesium, the deficiency symptoms subside after a relatively short period.
Magnesium deficiency: Diagnosis
Detecting a magnesium deficiency is not so simple. This is because a blood test can only identify a very pronounced magnesium deficiency.Even if a patient has insufficient magnesium levels, this will not be noticeable in standard blood tests. Significant blood values only emerge when the magnesium stores in the bones are almost completely depleted. For this reason, magnesium deficiency can be better detected through the corresponding symptoms.
In addition, there is a so-called ExaTest. In this painless procedure, a small tissue sample is taken from under the tongue and examined under a microscope. This test, which is primarily offered by chiropractors and naturopaths, is, however, not as definitive as a blood test for ionized magnesium. Medical professionals determine the amount of free magnesium in relation to the blood. It is crucial that the magnesium is not bound to other minerals or proteins.This blood test, however, is not a common diagnostic tool, even though it can precisely determine a possible magnesium deficiency.
Magnesium Deficiency: Therapy
In the case of a magnesium deficiency, prompt action should be taken to ensure adequate intake. Only in this way can late complications be prevented. As a first measure, those affected should ensure that they consume enough magnesium through their diet. Seeds, beans, nuts, peas, green leafy vegetables, and whole grain products are particularly suitable for this purpose. Magnesium reserves can also be replenished with meat, fish, and dairy products. The intake of this essential mineral can be supported with a magnesium supplement in the form of dietary supplements.
Buy Magnesium
When purchasing magnesium, there are several factors to consider in order to obtain a high-quality product.myvial provides tips regarding the purchase of magnesium. Users should focus on the right magnesium compound.
Since 100% pure magnesium is unstable and highly reactive, it is not suitable for consumption. There is a wide variety of magnesium compounds, each with slightly different therapeutic effects and absorption rates.
The most important ones include:
- Magnesium oxide
- Magnesium phosphate
- Magnesium hydroxide
- Magnesium glycinate
- Magnesium orotate
- Magnesium aspartate
- Magnesium chloride
- Magnesium phosphate
- Magnesium gluconate
- Magnesium citrate
- Magnesium malate
Buyers should prefer products that rely on magnesium citrate.
The vast majority of magnesium supplements contain only one magnesium compound.There are also products that rely on multiple compounds. With the multi-preparations, a magnesium deficiency can be quickly remedied. With maximum bioavailability and good tolerability, the preparation is absorbed in different sections of the intestine, depending on which compound is present. It is important that a balanced magnesium formula is used, and not too many magnesium compounds should be combined. The mono-preparations are particularly suitable for users who want to stimulate their digestion. A mono-preparation is also recommended for people with fibromyalgia.
Interactions and Side Effects
Magnesium is considered to be well-tolerated and low in side effects. Only when users take too high doses (from 360 mg daily) can symptoms such as diarrhea, stomach cramps, and muscle weakness become noticeable.Since magnesium can affect blood clotting, individuals with medically adjusted blood clotting should take care. To achieve good absorption of magnesium, certain dietary considerations should be taken into account. For example, spinach, rhubarb, beets, and Swiss chard can reduce magnesium intake. The same applies to legumes as well as meat and dairy products. This is because these products contain high levels of oxalic acid, phytic acid, or phosphate.
Therefore, users should maintain at least a two-hour interval between taking magnesium and consuming these foods. It is advised against taking magnesium simultaneously with certain antibiotics (tetracyclines) and tuberculosis medications (isoniazid). Some laxatives already contain added magnesium, which should be considered in the dosage.
Magnesium: Forms of Administration
Magnesium is available in the following forms of administration:
Advantages: cost-effective. Disadvantages: Often contains colorants and coating agents as well as excipients, difficult to swallow.
Advantages: Rapid absorption in the stomach, no tablet excipients included as the pressing process is omitted, additives are generally avoided, easy to swallow.
Advantages: acceptable taste, versatile applications, no swallowing necessary. Disadvantages: May contain additives such as sweeteners or flavorings, dosing may not be precise.
-
Magnesium Sticks and Sachets
Advantages: Taken directly in the mouth, no swallowing required, optimal for travel. Disadvantages: Often contain additives such as artificial sweeteners, relatively high-priced.
Advantages: Magnesium can be absorbed directly, no swallowing necessary. Disadvantages: Products usually contain flavorings, stabilizers, and sweeteners, poor value for money.
-
Magnesium Effervescent Tablets
Advantage: quickly available, inexpensive. Disadvantages: Contain artificial additives such as flavorings and sweeteners, acquired taste.
How do users recognize a good supplement?
A good magnesium product is characterized by high bioavailability. Manufacturers are required to specify the amount of elemental magnesium (in milligrams) on the product. In addition to good tolerability, users should also pay attention to a balanced price-performance ratio. A good magnesium supplement relies on high-quality magnesium, preferably magnesium citrate, and should avoid fillers, separating agents, and other additives to ensure high purity. Buyers are well advised to obtain the product from a trusted retailer to receive a high-quality supplement at a good price.
