Recognizing magnesium deficiency: 15 possible symptoms and what you can do

Magnesium is an essential mineral that the body must obtain through diet. Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to normal psychological function.

In addition, magnesium contributes to normal energy-yielding metabolism. Magnesium contributes to the reduction of tiredness and fatigue. Magnesium contributes to electrolyte balance. Magnesium contributes to the maintenance of normal bones and teeth. These functions also explain why magnesium is relevant to various areas of the body.

A magnesium deficiency does not necessarily cause discomfort. However, in the case of a long-standing or more pronounced deficiency, various symptoms may occur. None of these symptoms proves a magnesium deficiency on its own, as the same complaints can have numerous other causes.

• Muscle cramps: Muscle cramps are among the possible symptoms of a magnesium deficiency.
• Muscle twitching: Involuntary muscle contractions or twitching can occur with a more pronounced deficiency.
• Fatigue: Fatigue is one of the early signs described in cases of magnesium undersupply.
• Weakness: A general feeling of weakness can also occur.
• Loss of appetite: A decreasing appetite is among the possible early symptoms.
• Nausea: Nausea can also occur with a magnesium deficiency.
• Vomiting: Vomiting is also described as a possible early symptom.
• Tingling: In cases of more severe magnesium deficiency, abnormal sensations such as tingling can occur.
• Numbness: Numbness is also described in cases of more pronounced deficiency.
• Tremors: A tremor can occur in connection with hypomagnesemia.
• Muscle spasms: In addition to cramps, more severe involuntary muscle contractions can occur.
• Personality changes: Changes in behavior or personality have also been described in cases of more pronounced deficiency.
• Cardiac arrhythmias: A severe magnesium deficiency can be accompanied by an abnormal heart rhythm.
• Seizures: Seizures can occur in cases of severe deficiency.
• Drowsiness: Pronounced drowsiness or lethargy is also described as a possible symptom of hypomagnesemia.

Complaints such as fatigue, weakness, or muscle cramps are specifically non-specific. Conversely, a low intake of magnesium can initially remain without noticeable symptoms.

Symptomatic magnesium deficiency caused solely by low intake is quite rare in otherwise healthy individuals. When intake is low, the body can, among other things, reduce excretion via the kidneys.

A higher risk exists, among other factors, with certain gastrointestinal diseases that impair absorption, with long-term high alcohol consumption, and in older age. Certain medications can also influence magnesium absorption or increase its excretion.

Therefore, it is not just the amount of magnesium consumed through food that is decisive. Diseases, medications, and increased losses can also play a role in assessing magnesium status.

Symptoms alone are not sufficient for the diagnosis of a magnesium deficiency. In medical diagnostics, the magnesium concentration in the blood, among other things, can be determined. However, assessing magnesium status is not always straightforward, because the serum concentration can be normal even when magnesium stores in the body are depleted.

Therefore, in addition to laboratory values, symptoms, dietary habits, pre-existing conditions, and medications can be relevant for a medical assessment. If there is a concrete suspicion, a medical examination is more meaningful than attempting to self-diagnose a deficiency based on a list of symptoms.

Magnesium is found in numerous foods. A varied diet can therefore make a significant contribution to your daily intake. Sources of magnesium include, for example, pumpkin seeds, sunflower seeds, almonds, cashews, oatmeal, legumes, and spinach. Magnesium-rich mineral water can also contribute to your daily intake. The extent to which an individual food contributes to your supply depends on its magnesium content and the amount actually consumed. It is therefore more sensible to look at magnesium intake across your entire diet than to focus on a single food item.

The German Nutrition Society provides an estimated value for an adequate magnesium intake of 350 mg per day for men and 300 mg per day for women for adults. For pregnant and breastfeeding women, the estimated value is also 300 mg per day.

These values refer to the total daily magnesium intake. They are not to be equated with the dosage of a dietary supplement. Food remains an important basis for magnesium supply.

 With magnesium bisglycinate, magnesium is bound to the amino acid glycine. It is therefore a specific magnesium compound that is used in dietary supplements, among other things.

The difference between magnesium bisglycinate, magnesium citrate, or other compounds initially lies in the chemical form of the magnesium it contains. When choosing a supplement, it is also worth taking a look at the actual amount of magnesium contained per capsule or daily serving, the additional ingredients, and the recommended intake.

If you would like to improve your magnesium intake, it is worth starting by taking a look at your diet. Seeds, nuts, whole grain products, legumes, and green vegetables can be regularly integrated into your meal plan.

In the case of recurring or severe symptoms, however, it should first be clarified whether a magnesium deficiency actually exists and what is causing it. This applies especially if there are underlying medical conditions or if medication is taken regularly.

Dosage is also relevant for dietary supplements. The Federal Institute for Risk Assessment recommends a maximum amount of 250 mg of magnesium from dietary supplements per daily recommended serving of a product and advises spreading this amount over at least two portions per day.