Magnesium deficiency and the consequences

Magnesium, an essential mineral for humans, is involved in more than 300 biochemical processes in the body. It plays a central role in energy metabolism, supports the function of the heart and muscles and contributes to the strength of bones. Naturally, magnesium is usually bound to other elements, which explains the variety of magnesium supplements available. But what happens when we have a magnesium deficiency? How can we diagnose a magnesium deficiency and what are the symptoms? We will explore these questions in this article.

Magnesium deficiency symptoms

The symptoms of magnesium deficiency can be varied and sometimes subtle, making diagnosis difficult. Common signs include:

• Muscle cramps and twitches: One of the first and most common symptoms indicating a magnesium deficiency is involuntary muscle contractions or cramps.
• Anxiety and depression: Magnesium plays an important role in brain function and mood regulation. A deficiency can lead to an imbalance of neurotransmitters, which can promote anxiety and depressive moods.
• Weight gain: Although not directly, magnesium deficiency can affect metabolism and insulin regulation, which in some cases can lead to weight gain.

Muscle cramps and magnesium deficiency

Muscle cramps occur when a muscle contracts involuntarily and suddenly and does not relax immediately. These unpleasant, often painful contractions can last from several seconds to minutes. The calves are particularly often affected.

Several factors can contribute to muscle cramps, including overexertion, dehydration, electrolyte imbalances, and certain medical conditions.

Magnesium plays a central role in preventing muscle cramps as it is crucial for normal muscle contraction and relaxation. Magnesium acts as a natural calcium blocker on muscle cells. While calcium promotes muscle contraction, magnesium helps to relax muscle cells. An imbalance between calcium and magnesium can lead to excessive contraction of muscle fibers and thus cramps.

A magnesium deficiency can increase the likelihood of muscle cramps, as without sufficient magnesium, muscle relaxation is impaired. Magnesium supplementation may therefore be helpful for people who are prone to muscle cramps. However, the research is mixed. Magnesium seems most likely to help with cramps during pregnancy.

Causes of magnesium deficiency

A magnesium deficiency can be caused by a variety of factors, including:

• Inadequate dietary intake: A diet low in magnesium-rich foods such as green leafy vegetables, nuts and seeds can lead to a deficiency. Where you magnesium in food We have compiled a separate article for you.
• Increased excretion or losses: Certain medical conditions (such as kidney disease) and the use of some medications (such as diuretics) can increase the excretion of magnesium.
• malabsorption: Conditions that impair the ability of the small intestine to absorb nutrients, such as celiac disease or inflammatory bowel disease, can lead to magnesium deficiency.
• Chronic diseases: Diabetes, insulin resistance and certain hormonal disorders can also contribute to magnesium deficiency.

Did you know?

The German Nutrition Society (DGE) recommends a Daily magnesium intake of about 350 mg for men and 300 mg for women as a general guideline. However, these recommendations can vary, as magnesium metabolism is influenced by various factors. But how many people actually reach these recommended values? A study with 463 participants in Austria, presented in a Studyshowed, that approximately 40% of the people examined suffered from a magnesium deficiency suffered.

Magnesium deficiency due to medication

Our population is aging and with it the number of people who regularly take medication is also increasing. Some of these classes of substances, such as proton pump inhibitors (PPIs) and diuretics, can lead to a magnesium deficiency.

Proton pump inhibitors (PPIs)

PPIs are medications used to treat conditions such as GERD (gastroesophageal reflux disease) or stomach ulcers. They work by reducing acid production in the stomach. However, long-term use of PPIs has been associated with a increased risk of magnesium deficiency The exact mechanism is still being researched, but it is believed that reduced acid production impairs the body's ability to absorb magnesium from food. Stomach acid helps release magnesium from food and convert it into an absorbable form. A lack of stomach acid can therefore impair magnesium absorption and lead to a deficiency.

Diuretics

Diuretics, often referred to as “Water tablets” are used to rid the body of excess salt (sodium) and water. They are a common treatment for high blood pressure, heart failure, and certain types of kidney disease. There are several types of diuretics, and some of them can increase the excretion of magnesium by the kidneys. Loop diuretics (such as furosemide) and thiazide diuretics (such as hydrochlorothiazide) may increase the amount of magnesium excreted in the urine, which depletes the body's magnesium stores. The increased excretion is due to the way these diuretics work in the kidneys to inhibit the reabsorption of sodium, which indirectly also impairs the reabsorption of magnesium.

Did you know?

Non-personal or anonymized information remains protected by tax secrecy. Disclosure to third parties is only allowed if no identification is possible and both states confirm that no harm to tax administration will occur. Alcohol can lead to a magnesium deficiency. By inhibiting ADH (antidiuretic hormone) we lose more water through the kidneys. And with the water, more magnesium. Instead of losing 100mg of magnesium through the kidneys, according to Peter Attia, alcohol can lead to a loss of 150-200mg.

Diagnostics

A person's magnesium level can be determined using a simple blood test. This measurement is often performed to diagnose and monitor magnesium deficiency or excess. Magnesium levels in the blood are typically expressed in millimoles per liter (mmol/L) or milligrams per deciliter (mg/dL).

The reference values ​​for magnesium levels in the blood may vary slightly depending on the laboratory and the measurement methods used. In general, however, the following limits apply:

• Normal range: The normal range for magnesium in blood serum is typically between about 0,75 and 1,00 mmol/L (1,7 to 2,2 mg/dL).
• Hypomagnesemia (magnesium deficiency): Values ​​below the normal range, often defined as less than 0,75 mmol/L (1,7 mg/dL), can indicate a magnesium deficiency.
• Hypermagnesemia (magnesium excess): Values ​​that exceed the upper normal value, usually more than 1,00 mmol/L (2,2 mg/dL), indicate a magnesium excess.

However, only approx. 1% of the magnesium is present in our blood. For this reason, longevity physician Peter Attia points out in his podcast that a blood test is probably insufficient to diagnose magnesium deficiency. A more meaningful test is measuring the Magnesium levels in 24-hour urine collectionIn general, however, the tests are only partially suitable for making a statement about how well a person is supplied with magnesium.

Treatment and prevention

Treatment of magnesium deficiency, or its signs, typically involves a combination of dietary changes to increase magnesium intake and supplementation. Magnesium supplements are available in a variety of forms, from magnesia, Magnesiumcitrat to Magnesium glycinate. Each form has its advantages and disadvantages. Magnesium glycinate, for example, has approx. 80% the highest bioavailability.

Which foods for magnesium deficiency?

Particularly plant foods, including pumpkin seeds, Brazil nuts and cashews, are characterized by a high magnesium content. These foods are therefore particularly suitable for compensating for a deficiency of this mineral. However, the exact magnesium content of these foods can vary, influenced by the nature of the soil in which the plants grow. Such fluctuations in the content of micronutrients are a generally recognized phenomenon that also affects the concentrations of secondary plant substances.

You can learn more about this topic in our article on magnesium in foodHere we show you which foods are particularly rich in magnesium and how we absorb magnesium

Magnesium deficiency during pregnancy

According to the German Nutrition Society (DGE), Fhave an increased need for magnesium during pregnancy. While the recommended daily requirement for adult women is around 300 mg, the requirement during pregnancy increases to around 310 to 400 mg per dayThis increased need results from the physiological changes and the additional needs of the growing child, which also needs magnesium for its development. Adequate magnesium intake during pregnancy not only supports the health and well-being of the mother, but is also crucial for the development of the skeleton, muscles and nervous system of the fetus. In addition, adequate magnesium intake can reduce certain pregnancy complications, such as premature labor or cramps. You can find out more about this in our article on Magnesium during pregnancy.

A rare case: hereditary magnesium deficiency

The fAmiliary hypomagnesemia is a group of genetic disorders characterized by inadequate absorption and/or excessive excretion of magnesium, leading to chronically low magnesium levels in the blood. These disorders are hereditary and result from mutations in various genes that encode proteins involved in magnesium absorption and regulation in the body. Two such proteins, Claudin-16 and Claudin-19, play an essential role in the kidney, especially in the area of ​​magnesium reabsorption.

Claudin-16 and Claudin-19

Claudin-16 and Claudin-19 are components of the Tight Junctionsthat form the paracellular barrier in the renal tubules. Tight junctions are complex protein structures that hold cells together and regulate the passage of molecules and ions through the space between cells. Claudin-16 and claudin-19 are specifically localized in the thick ascending limb of the loop of Henle in the kidney, a key area for the reabsorption of magnesium from primary urine.

Role of Claudin-16 and Claudin-19

The primary function of claudin-16 and claudin-19 is Regulation of magnesium and calcium permeability in the renal tubules. They help facilitate the paracellular reabsorption of these minerals, meaning they help retain magnesium and calcium in the body by assisting their return to the bloodstream. Mutations in the genes encoding claudin-16 (CLDN16) and claudin-19 (CLDN19) lead to impairment of this function. As a result, magnesium is excreted in the urine in abnormally high amounts, leading to low serum magnesium levels - a condition known as hypomagnesemia. This particular form of magnesium deficiency should be treated by specialists.

Conclusion

A magnesium deficiency can have far-reaching effects on health, from muscle cramps to psychological changes to metabolic disorders. Given the central role that magnesium plays in the body, it is important to ensure adequate magnesium intake through diet and, if necessary, supplementation to prevent the wide range of symptoms and health problems associated with a deficiency.