Vitamins and minerals are essential for the body to carry out its functions properly. Magnesium, which supports energy production, is the 4th most abundant mineral in the body. Because the body cannot make magnesium, it must be taken in through food or supplements, since magnesium deficiency has been linked with a range of health problems.
What Is Magnesium?
Magnesium is a very important mineral for body functions. It takes part in more than 300 metabolic reactions needed for health, such as energy production, regulation of blood pressure, transmission of nerve signals and muscle contraction. For all these functions to be carried out, it must be taken in regularly and the body's reserves topped up.
Magnesium contributes to normal blood pressure, strong bones and a steady heart rhythm.
What Does Magnesium Do in the Body?
Magnesium has several roles in the body, which is why magnesium deficiency has been linked with some health problems.
The main roles of magnesium in the body are as follows:
- Contributes to the balance of cortisol in the brain.
- Plays an important role in keeping blood levels within the normal range, which the body needs for its internal balance. Poor diet and some foods can affect this negatively.
- Contributes to the balance of mood-related chemicals. Having enough magnesium in the body is associated with a lower likelihood of low mood and anxiety.
- Contributes to reducing tiredness and fatigue.
- Helps regulate electrolyte balance.
- Contributes to the maintenance of healthy teeth.
- Has important roles in cell division.
- Contributes to muscle function and the mechanisms of energy production.
- Is involved in the body's handling of harmful elements such as aluminium, nickel, mercury and lead.
- Supports the function of calcium and potassium in the body.
What Is Magnesium Deficiency?
Magnesium deficiency is a condition that arises when the amount of magnesium you need is not taken in. In the short term, it may be associated with signs such as muscle cramps and constipation, and in the long term low magnesium has been linked with conditions such as type 2 diabetes, heart disease, mood disorders and migraine. Low magnesium levels are also a risk factor for osteoporosis. For this reason, pay attention to adequate and balanced eating, and if necessary use supplements as advised by your doctor.
What Are the Causes of Magnesium Deficiency?
The causes of magnesium deficiency include:
- Type 2 diabetes
- Alcohol, smoking and drug use in liver disease
- Older age
- Pregnancy and breastfeeding (the need for magnesium increases for milk production)
- Bowel diseases
- Poor and inadequate nutrition
- A stressful lifestyle
- Kidney disease
- Long-term antibiotic use
- Use of diuretic medicines
What Are the Signs of Magnesium Deficiency?
Possible signs of low magnesium include the following. These signs are not specific to magnesium and can have many other causes, so please speak to your doctor if you have them:
- Lack of concentration, mental fog
- Nausea and vomiting
- Fatigue
- Fibromyalgia
- Hair loss
- Loss of appetite
- Constipation
- Muscle cramps
- Irregular heart rhythm
In addition to these signs, magnesium deficiency has been linked with several conditions, because many enzymes in the body need magnesium to function. Conditions that have been associated with low magnesium include:
- Depression
- Type 2 diabetes
- Increased migraine symptoms
- Respiratory complaints
- Hypoglycaemia
- Asthma attacks
- Hypertension
- Osteoporosis, or bone loss
- Heart conditions
- Restless legs syndrome
How Can Magnesium Deficiency Be Avoided?
To help avoid magnesium deficiency, first build an adequate, balanced eating routine. Getting help from a dietitian is the best choice here.
When enough magnesium cannot be taken in through food, supplements are sometimes used. Whether supplements are used should be decided by a specialist after the necessary tests, because too much magnesium, like too little, can cause problems.
This article is for general information only; please consult your doctor and dietitian about your own situation.
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This content is for information only. For a personalised nutrition programme, please consult a dietitian.
