Every tenth person in Germany suffers from a magnesium deficiency. Magnesium is essential for the body and responsible for many functions. If the daily amount of magnesium is too low, physical complaints can occur very quickly.
In this article we have summarized all the important topics related to magnesium deficiency and how it can be remedied. We have summarized all the important values that you should know. We have also put together some nutritional tips that will help you to correct the magnesium deficiency.
the essentials in brief
- Magnesium is an essential mineral. It must be ingested through the daily diet as the body does not produce it itself.
- Magnesium deficiency leads to a lot of problems in the body. The average recommended daily dose is 300 to 400 milligrams.
- Magnesium deficiency can be absorbed through some foods, but also through additional products. The product with the highest magnesium content is pure cocoa powder.
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Definition: what is magnesium?
Magnesium is an essential mineral for the body(1). It is one of the four most important cations in the body(8). It is not produced by the body itself and must therefore be obtained from food or supplements. A daily intake is therefore essential.
Magnesium is not only good for climbers against cramps, but is also used for more grip on the hands. (Image source: unsplash / Damir Spanic)
It is important for many functions of the human body. More than 300 metabolic processes in the body are caused by magnesium(2). Athletes in particular are more likely to cramp when there is a lack of magnesium(4).
Background: What you should know about correcting magnesium deficiency
A magnesium deficiency can occur in everyone and every tenth person is affected. So that you can remedy your magnesium deficiency, we have selected and answered the most important general questions on the subject of magnesium below.
How much magnesium does a person need?
Human magnesium requirements are generally given as between 300 and 400 grams per day. However, the requirement varies a little depending on the age and gender of the person. The requirement per day is measured in milligrams per 100 grams:
| Old | Masculine | Female |
|---|---|---|
| 0 to 3 months | 24 | 24 |
| 4 to 11 months | 60 | 60 |
| 1 to 3 years | 80 | 80 |
| 4 to 6 years | 120 | 120 |
| 7 to 9 years | 170 | 170 |
| 10 to 12 years | 230 | 250 |
| 13 to 14 years | 310 | 310 |
| 15 to 18 years | 400 | 350 |
| 19 to 24 years | 400 | 310 |
| from 25 years | 350 | 300 |
The need for men is therefore higher in most age groups than for women. However, at the age of 10 to 12, girls need a little more.
There is also information on how much women need during pregnancy. On average, about 310 milligrams of magnesium are needed per day during pregnancy, which is less than the normal average value. For pregnant women before the age of nineteen, a higher value of 350 milligrams per day is needed. During breastfeeding, the value increases to 390 milligrams per day.
Is too much magnesium harmful?
Although an overdose of magnesium is rather rare, it does happen. Too much magnesium can also lead to serious health problems. More than 600 milligrams per day should definitely be avoided.
When there is an excess, it is usually due to certain causes. These causes are:
- kidney failure
- weaknesses in thyroid function
- High-dose intake of magnesium, for example through supplements
Symptoms are mainly a drop in blood pressure, which in the worst case can lead to cardiac arrest. In addition, there are often gastrointestinal complaints and diarrhea.
The intake of tablets to increase the daily intake of magnesium should therefore be discussed with a doctor in order to counteract an overdose.
How can I take magnesium?
Magnesium is mainly ingested through our daily diet. It is contained in many types of fruit, nuts, seeds and cocoa. In addition, many other foods contain small amounts of magnesium. Hard water is also one of the products with a high magnesium content(9).
If your daily intake is too low, you can also use dietary supplements to cover your daily needs. These are mainly available in powder form for dissolving in water, which are often taken before, after and during sport. Capsules and drops are also conceivable.
What are the symptoms of magnesium deficiency?
Determining a magnesium deficiency is not that easy in many cases. Symptoms are usually not specific to magnesium deficiency.
Magnesium deficiency can lead to headaches and rob you of your concentration. (Image source: unsplash / Adrian Swancar)
The symptoms are not those that are specifically due to a lack of magnesium, but can also occur due to other diseases or deficiency symptoms. Nevertheless, we have listed the consequences of a magnesium deficiency here.
- dizziness
- tiredness or trouble sleeping
- muscle twitches
- Anxiety(5)
- Headache(7)
- circulatory disorders(3)
- indigestion
- Metabolic Syndrome(10)
- In competitive athletes: muscle cramps and tension
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So if you notice some of these symptoms more often, you should see a doctor urgently. A blood test can see whether the symptoms are due to a magnesium deficiency. However, the blood values are not always useful, as they do not show the storage of magnesium in the body(6).
How long does it take for a magnesium deficiency to be corrected?
Magnesium deficiency is usually detected quite late. The body has a store that stores existing magnesium and gradually releases it to the body in the event of a deficiency. Only when this memory is used up do complaints often arise.
Replenishing the magnesium store takes up to four weeks.
So if you want to replenish your magnesium balance in the long term, you should take it for several weeks. Up to four weeks are often necessary.
However, acute help can also help within a few hours. Magnesium can be taken after, before or during exercise to regain the loss through sweating. After a few hours, any pain or cramps will quickly improve. Magnesium can also be taken before bedtime to have better sleep within one to three hours.
How does a magnesium deficiency come about?
The causes of a magnesium deficiency are actually always too low a daily intake or too high a loss.
- Low daily intake: A daily intake that is too low is caused by an unbalanced diet or certain eating disorders that result in less magnesium being consumed.
- High loss: Excessive loss is usually caused by high physical stress through work or sport, as well as during pregnancy and breastfeeding. Certain diseases, such as hypothyroidism, can also lead to high losses.
So if you have symptoms of a magnesium deficiency, you can try to change your diet. If this doesn't work, you should have a doctor evaluate you for a condition that causes the deficiency.
Eliminate magnesium deficiency: The best food and nutritional supplements
In most cases, eliminating a magnesium deficiency is not difficult at all. There are a lot of everyday foods that are high in magnesium. Dietary supplements can also help.
Eliminate magnesium deficiency with food
There are many foods that you probably even have at home that you can use to easily counteract your magnesium deficiency.
So if you suspect a magnesium deficiency or if it has even been diagnosed by a doctor, you can eat more of these foods.
Nuts & Kernels
The best sources of magnesium are seeds and nuts. These often have a fairly large proportion of magnesium.
By far the best seed is the pumpkin seed with a content of around 535 milligrams per 100 grams. With a proportion of 420 milligrams per 100 grams, the sunflower seed is also very rich in magnesium. But almonds and walnuts with a proportion of 170 or 129 milligrams per 100 grams also have a large proportion of magnesium. In general, many nuts and legumes contain a large proportion of magnesium.
cocoa
Pure cocoa powder can also be used to supplement magnesium deficiency. It contains a lot of magnesium with a content of about 500 milligrams of magnesium per 100 grams. However, pure cocoa powder is also very bitter and should only be added to food in small amounts.
If you like snacking, this could be an opportunity for you. You can eat delicious dark chocolate at the same time and still consume 290 milligrams of magnesium per 100 grams.
Fruit Vegetable
Everyone has heard that a banana before, during or after exercise is said to help against muscle cramps.
A tasty smoothie can be a good source of magnesium.
This is actually the case, as bananas contain around 33 milligrams of magnesium per 100 grams. They are therefore a good alternative to covering the daily magnesium requirement, especially during sports, but also in everyday life.
A muesli with oatmeal and bananas is the ideal source of magnesium. Both contain quite a lot of magnesium. (Image source: pixabay / stevepb)
Other good alternatives for correcting a magnesium deficiency are peas with a content of 33 milligrams per 100 grams. Beans and raspberries are also a good source of magnesium with 33 and 30 milligrams per 100 grams, respectively.
Whole grain and oatmeal
Pure wholemeal flour has a proportion of 155 milligrams per 100 grams. This proportion decreases depending on the product that is made from it. It doesn't matter whether it's wholemeal pasta or bread, you always get a large proportion of magnesium. Whole grain bread provides you with almost 90 milligrams of magnesium per 100 grams.
Whole grain products and oatmeal also have a large proportion of magnesium.
Oatmeal is also a good supplier of the important nutrient magnesium. They contain a proud value of 134 milligrams per 100 grams. So you can make yourself a delicious breakfast with oatmeal and help your health at the same time.
Further products
Here are a few other products with a high magnesium content:
| product | milligrams per 100 grams |
|---|---|
| rice (unpolished) | 119 |
| rice (polished) | 32 |
| Cheese | 28 to 33 depending on the variety |
| yogurt, milk | 12 |
| oranges | 12 |
| herring | 31 |
| Pig | 26 |
| Trout | 26 |
| turkey | 20 |
| marzipan | 120 |
| milk chocolate | 71 |
Eliminate magnesium deficiency with dietary supplements
Before resorting to supplements, you should consult a doctor.
If you are unable to remedy your magnesium deficiency with food, you can use dietary supplements. These then contain a very high proportion of magnesium. They come in several different types:
powder
The most well-known form is the powder. Here, the magnesium powder is usually dissolved in a glass or bottle and taken with it. There is also a variant in which the powder is swallowed directly. Most products come in different flavors to make it easier for you to take them.
capsules
If you don't like powder and prefer to swallow capsules, there is also this alternative. Here the magnesium is also better centered and can be absorbed more quickly at once.
Magnesium capsules are a good dietary supplement for magnesium deficiency. (Image source: pixabay / aixclusive)
There are many products on the market that are designed to help you correct your magnesium deficiency. It's best to get advice.
drops
Another alternative to correct magnesium deficiency are drops. These are dissolved in water and drunk. You can also purchase these almost anywhere.
Conclusion
In this article we have summarized how you can remedy your magnesium deficiency. Since magnesium is very important for the body, you should always make sure that you consume the recommended value of 300 to 400 milligrams per day. With a varied diet, the value can usually be reached relatively easily.
If you cannot reach your value through your diet, you can use dietary supplements. These provide you with enough magnesium to maintain your value. In conclusion, it can be said that it is not rocket science to remedy a magnesium deficiency and you can do it too.
itemizations
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- Blaszczyk U, Duda-Chodak A. Magnesium: its role in nutrition and carcinogenesis. Rocz Panstw Zakl Hig. 2013;64(3):165-71. PMID: 24325082.
- Rodríguez-Morán M, Simental-Mendía LE, Gamboa-Gómez CI, Guerrero-Romero F. Oral Magnesium Supplementation and Metabolic Syndrome: A Randomized Double-Blind Placebo-Controlled Clinical Trial. Adv Chronic Kidney Dis. 2018 May;25(3):261-266. doi: 10.1053/j.ackd.2018.02.011. PMID: 29793665.