Beauty & Balance

Danger signs of lack of magnesium in the body

The contents

The role of magnesium in the body

How much of magnesium is required per day

Causes of magnesium deficiency


Magnesium is one of the most valuable nutrients for our physical and mental health. Magicforum figured out how to understand what your body lacks magnesium.

The role of magnesium in the body

For bone health

Magnesium is necessary for the formation of bone tissue, as it takes part in the absorption of calcium and vitamin D. Experts attributed this mineral with normal bone density and reduced risk of osteoporosis.

Magnesium supports Your heart healthy

The heart is also a muscle, and the problem of magnesium to keep it in good working condition. In addition, this mineral is able to prevent the calcification of arteries in case of an excess of calcium.

Finally, the magnesium prevents the development of hypertension, the consequences of which are associated with coronary heart disease (this disease is characterized by narrowing of the coronary arteries) or stroke.

Reducing the risk of diabetes

Magnesium plays an important role in the metabolism of carbohydrates and glucose, thus improving the body’s ability to adjust the level of sugar in the blood. In fact, in several studies has been associated the optimal level of magnesium reduction of predisposition to diabetes of more than 15%.

Prevention of migraine

Many studies in recent years have shown that migraine attacks can be less severe if you eat more foods with magnesium.

Magnesium relieves stress

In the case of magnesium deficiency the activity of the nervous system will be disturbed. For example, anxiety, panic attacks and persistent irritability can indicate that the body of magnesium.

How much of magnesium is required per day

For optimal health doctors strongly recommend to take daily magnesium, depending on age and gender:

• Children up to 6 months is 30 mg

• Children from 7 to 12 months: 75 mg

• Young people aged 19 to 30: 310 mg (for women) and 400 mg (for men)

• Adults aged 31 to 50: 320 mg (for women) and 420 mg (for men)

• Adults over the age of 50: they need the same number as in the age from 31 to 50 years.

Foods rich in magnesium:

• Bananas

• Nuts and seeds

• Green leafy vegetables

• Dairy products (especially yogurt)

Legumes, buckwheat, cocoa

• Oily fish

• Dried fruits

• Avocado

• Aromatic herbs (such as dill, sage, coriander or Basil)

Causes of magnesium deficiency

Reasons that can affect the optimal absorption of magnesium in the body, some. Here are the most famous of them:

• Consumption of foods too rich in sugar, white flour or fat.

• Foods rich in calcium, but without vitamins B1, B2, B6

• Alcohol and Smoking.

• Magnesium deficiency in some cases is associated with diseases such as Crohn’s disease or ulcerative colitis.

• The presence of diseases such as: diabetes, thyroid disease or parathyroid gland, diseases of the kidneys or adrenal glands.

• Long-term antibiotics or medicine with a strong diuretic effect.

• Pregnancy or breast-feeding.

Examples of serious diseases caused by magnesium deficiency

Doctors warn about the following: acute shortage of magnesium for a long time can predispose us to the emergence of dangerous diseases. Among them:

Cardiac and vascular disorders

Low levels of magnesium in the body will contribute to increased blood pressure and predisposes to increased levels of cholesterol. Almost a lack of magnesium is responsible for serious problems such as:

• arrhythmia (irregular heart rhythm)

• angina pectoris (chest pain when the heart muscle does not receive enough oxygen for various reasons)

• myocardial infarction

Disturbing fact: heart disease remains the leading cause of mortality. The explanation of this phenomenon is the following: most adults do not have the optimum calcium supplements and magnesium and often fall into an excess of calcium, responsible for the calcination of the arteries. In other words, the imbalance between the consumption of these two minerals can be one of the main causes of cardiovascular diseases. To avoid such problems, it is necessary to consult a specialist who will advise on food supplements with magnesium and calcium that are appropriate for our lifestyle.


Magnesium plays a very important role in the control of glucose and insulin. Thus, it is responsible for activating the enzyme that enhances the activity of insulin receptors, preventing “insulin resistance” (which causes sudden fluctuations in blood sugar levels).

Research over the last 10 years trying to show that proper intake of magnesium may protect us from diabetes. Here are some of the most famous:

• In 2006 study, it was emphasized that a daily dose of magnesium will lead to a decrease in “insulin resistance”.

• Scientists in 2013: increasing the amount of magnesium in the body may protect against increase in blood sugar, especially with improper nutrition (too many carbohydrates with a high GI)


In recent decades scientists have conducted various studies, which focused on the relationship between magnesium and depression. Their results showed that depression can also be associated with magnesium deficiency because magnesium is a major factor in the transmission of nerve impulses of the brain, is closely associated with potassium and calcium in this process.

When the body is not magnesium, it is not part of the improvement of the activity of nerve cells and hypomagnesia (disease due to lack of magnesium) is accompanied by apathy, anxiety, deep sadness.

Scientists say that the addition of daily doses of magnesium (125-300 mg) leads to an improvement in the condition of those who suffer severe depression.

At the same time in another study conducted in a group of young people (8894) concluded that the additional intake of magnesium to 4 grams per day for 8 consecutive days led to a significant reduction in symptoms associated with depression. In fact, magnesium can affect our mental and physical health.


The researchers found that magnesium from natural sources (including drinking water) helps to reduce the risk of fractures, including serious such as hip fractures. In addition, magnesium is responsible for the formation of osteoblasts (bone-forming cells) and osteoclasts (those that may lead to the modeling of the bones), which indicates that in the absence of its bones may become brittle and more susceptible to fractures.

And last but not least, magnesium is the most important mineral that we need to prevent osteoporosis at an early stage. For example, women in menopause, who received about 300 mg of magnesium a day had a lower predisposition to osteoporosis.

Was previously named signs of vitamin B12 deficiency.