Stress, a lot of exercise, illnesses such as diabetes or various medications
can affect the magnesium balance. Certain foods deplete the body of magnesium, for example coffee, tea and alcohol as these cause the body to excrete even more of this valuable mineral.
What symptoms can arise from a magnesium deficiency?
Eyelid fluttering
Calf and muscle cramps, muscle twitches
Constipation
Sleep disorders
CNS (central nervous system) disorders: such as inner restlessness/stress or fatigue
Impairments of the cardiovascular system, high blood pressure
Headache
What functions does magnesium have in the body?
Magnesium plays an important role in the metabolism and the function of muscle and nerve cells.
Magnesium plays a key role in bone formation and strength.
Over 60% of all magnesium in the body is found in the bones.
Magnesium prevents kidney stones and calcification in the body.
Magnesium plays an important role in protein synthesis.
The calming and stabilising effect of magnesium on the CNS has been scientifically proven.
Magnesium has been proven to make us more resistant to stress.
Various studies show that magnesium can improve sleep quality.
The mineral inhibits the release of stress hormones and can therefore have a positive effect on sleep disorders.
Thanks to its anti-inflammatory effect, magnesium supports the skin's healing processes. This effect also relieves redness. In addition, magnesium can have a positive effect on the healing of skin blemishes, such as acne.
Which foods contain a lot of magnesium?
Whole grain products
Nuts, oilseeds
Cocoa
Pulses
Green vegetables
Dried fruits
What is the required daily dosage of magnesium?
According to the German Nutrition Society: 300 mg (women), 350 mg (men)
300 mg (pregnant women & breastfeeding)
Distribute magnesium into several servings per day - to increase the absorption rate
Regular use over several months as the intercellular magnesium stores fill slowly
Use organic compounds such as magnesium citrate and glycinate (organic compounds dissolve easier than inorganic ones such as magnesium oxide)
It can be helpful to take magnesium in the evening before going to bed as the magnesium level drops slightly at night, and so leg cramps are more likely to occur.
When would an increase in magnesium intake be required?
Low magnesium diet
Stress
Competitive sports
Increased mineral losses due to, for example, diarrhoea
Pregnancy & breastfeeding
Malabsorption (e.g. celiac disease, IBS)
Endocrine disorders (e.g. diabetes mellitus)
Which medications could deplete magnesium levels?
Proton pump inhibitors (PPI)
Laxatives
Diuretics
Which medications are not compatible with magnesium?
Caution is advised when using magnesium and drugs that reduce the excretion of magnesium in the urine at the same time, as this can lead to an increase in magnesium serum levels. These medicines include, for example: glucagon, calcitonin, doxercalciferol and potassium-sparing diuretics.
What side effects can an excess of magnesium cause?
Above 300 mg per day, diarrhoea and gastrointestinal complaints can occur
A dose of over 2,500 mg per day can even have very dangerous side effects such as a drop in blood pressure or muscle weakness
Dizziness and tiredness
Perceptual disorders
Slowed breathing
Slowed heartbeat
Do you want to know more about the positive effects of magnesium or feel like you might have a magnesium deficiency? Then make an appointment with our expert Melanie!
Did you enjoy the blog "Symptoms of magnesium deficiency, overdose & dosage"? Feel free to email us at info @pheos-muenchen.de and let us know! :)
