Magnesium is one of the most important minerals in the human body, essential for maintaining various vital functions. This element participates in more than 300 biochemical reactions related to energy production, nervous system activity, muscle contraction, bone health, hormonal balance, and many other processes. Magnesium is an intracellular cation (a positively charged ion), most of which is stored in the bones (about 60%), while the rest is found in the muscles, soft tissues, and a small percentage in the blood.
Despite its importance, magnesium is often lacking in people’s diets or due to health conditions, making it essential to maintain adequate levels of this mineral for optimal bodily function.
Magnesium is not only crucial for sustaining vital functions but also significantly affects our overall health and quality of life. Nevertheless, magnesium deficiency is quite common, so it is important to understand its role and ensure an adequate supply of this mineral.
The role of magnesium in the body
Magnesium is a key element in many bodily processes:
Energy production: Magnesium is essential for the synthesis of adenosine triphosphate (ATP), the body’s primary source of energy. Without it, energy production would be impaired.
Protein synthesis: Magnesium is involved in converting amino acids into proteins, which are essential for tissue formation, hormone production, and strengthening immunity.
Nervous system function: This mineral helps maintain nervous system balance, regulates nerve impulse transmission, and prevents excessive nervous system activity.
Muscle function: Magnesium is responsible for muscle relaxation after contraction. Deficiency may cause spasms and cramps.
Bone health: Along with calcium and vitamin D, magnesium is crucial for maintaining healthy bones. More than 60% of the body’s magnesium is stored in the bones.
Heart health: Magnesium regulates heart rhythm and helps lower blood pressure, thereby reducing the risk of heart disease.
Glucose control: Magnesium is important for insulin function and glucose metabolism, making it beneficial for diabetes prevention and management.
Magnesium deficiency (hypomagnesemia) is a common condition that may arise from various reasons related to diet, lifestyle, or health status.
Insufficient magnesium intake from food
One of the most common causes of magnesium deficiency is poor diet. Magnesium naturally occurs in many foods, yet modern diets are often low in this mineral:
Processed foods: Modern food processing removes magnesium from products. For example, bleaching wheat flour or polishing rice leads to a significant loss of magnesium.
Low intake of vegetables and nuts: Many people do not consume enough vegetables, nuts, seeds, and grains—key sources of magnesium.
Low micronutrient levels in soil: Modern agricultural practices deplete soil, meaning even healthy foods may contain less magnesium than in the past.
Increased magnesium demand
Certain conditions increase the body’s need for magnesium:
Pregnancy and breastfeeding: Magnesium requirements increase to support both the mother and baby.
Physical activity: Athletes and active individuals lose magnesium through sweat, increasing their need.
Stress: Chronic emotional or physical stress accelerates magnesium metabolism, contributing to deficiency.
Digestive system problems
Certain digestive issues reduce magnesium absorption:
Celiac disease: Impaired nutrient absorption, including magnesium.
Crohn’s disease and ulcerative colitis: These inflammatory bowel diseases reduce nutrient uptake and cause electrolyte imbalances.
Frequent diarrhea or vomiting: These conditions lead to significant magnesium loss.
Urinary system disorders
The kidneys regulate magnesium levels, but some conditions increase its excretion:
Chronic kidney disease: Kidneys may struggle to maintain proper magnesium levels.
Diuretics: These medications promote urine production and remove magnesium—common among patients treated for high blood pressure or heart failure.
Alcohol: Long-term alcohol consumption increases magnesium loss.
Certain medications
Some drugs reduce magnesium levels:
Proton pump inhibitors (PPIs): Used to reduce stomach acid, but long-term use impairs magnesium absorption.
Antibiotics: Some antibiotics (e.g., gentamicin) interfere with magnesium absorption or promote its excretion.
Chemotherapy drugs: Can cause pronounced magnesium deficiency.
Chronic illnesses and health conditions
Magnesium deficiency may accompany certain diseases:
Type 2 diabetes: High blood sugar levels increase magnesium loss through urine.
Heart disease: Magnesium deficiency may raise heart disease risk, and heart failure can worsen magnesium imbalance.
Thyroid disorders: Overactive thyroid (hyperthyroidism) increases magnesium excretion.
Lifestyle factors
Modern lifestyle contributes to magnesium deficiency:
Stress and anxiety: Elevates cortisol, which depletes magnesium stores.
Unhealthy habits: Alcohol, smoking, and excessive caffeine increase magnesium loss.
Low physical activity: Slows metabolism and reduces magnesium absorption.
Genetic factors
For some individuals, magnesium deficiency may have genetic origins. Inherited disorders affecting magnesium transport or retention are rare but significant causes.
Magnesium deficiency (hypomagnesemia) may manifest with various symptoms often mistaken for other health issues. Early signs are subtle but become more serious over time.
Main symptoms of magnesium deficiency:
Muscle spasms and cramps – due to disrupted nerve and muscle function
Fatigue and weakness – reduced energy levels
Anxiety and insomnia – due to impaired nervous system function
Heart rhythm disturbances – irregular heartbeat (arrhythmia)
Digestive issues – constipation or loss of appetite
If you notice these symptoms, consider adding more magnesium-rich foods (nuts, leafy greens, grains) or consult your doctor about supplementation.
Magnesium is essential for bodily functions, and the best way to ensure adequate intake is through a balanced diet. Key sources include:
Leafy greens: spinach, kale, broccoli
Nuts and seeds: almonds, pumpkin seeds, sunflower seeds
Whole grains: oats, brown rice, wheat bran
Legumes: beans, lentils, chickpeas
Dark chocolate: a rich and enjoyable source
However, in some cases, supplements may be necessary:
For active individuals
For people with certain health conditions
During periods of stress
Supplement intake should be discussed with a doctor to ensure the proper type and dosage.
To prevent magnesium deficiency:
Eat magnesium-rich foods daily
Limit processed foods
Reduce stress through relaxation techniques
Moderate caffeine and alcohol consumption
Stay hydrated
Exercise moderately
If symptoms arise, consult a healthcare professional. A balanced diet and healthy lifestyle will help ensure adequate magnesium levels.
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Gröber, U., et al. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199-8226.
Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839.
