Magnesium is one of the main elements present in the human body and one of the two (alongside potassium) that are fundamental to cellular life. About 60% of the body’s total magnesium is found in bones, 29% in muscles, 10% in other soft tissues (brain, heart, liver), and 1% in extracellular fluids.

Magnesium is essential for almost all life processes in our body:

• In the nervous system – it prevents excessive excitation, has a calming effect, and ensures proper functioning of the central nervous system.
• In the cardiovascular system – it counteracts hypoxia and ischemia of the heart, protects blood vessel walls, has an antispasmodic effect, and acts as an anticoagulant factor.
• In the skeletal system – it is necessary for bone development and mineralization; its role in osteoporosis prevention is as important as that of calcium.
• In kidney function – it is essential for retaining potassium and phosphorus and for acid excretion.
• In the digestive system – it stimulates liver function and participates in the synthesis of enzymes and digestive juices.
• In the respiratory system – it influences biochemical changes occurring on the respiratory surface of the lungs.
• It actively participates in the functioning of the senses of sight, smell, and hearing.
• In the immune system – it enhances the body’s defense mechanisms and supports the treatment of infections.
• In the endocrine system – it takes part in numerous reactions with hormones, may be necessary for their synthesis and release, and changes in blood magnesium levels are subject to feedback with the levels of many hormones and ions; therefore, it has a profound impact on the functioning of the entire body.
• In the reproductive system – it affects the quality of gametes, increases the viability and motility of sperm, is essential for proper cell division and DNA replication, provides suitable conditions for fertilization, activates and regulates fetal development processes, improves fertility, and reduces the risk of spontaneous miscarriages.
• Magnesium also slows down the aging process and has a beneficial effect on the appearance of our skin, hair, and nails.

The main cause of magnesium deficiency is our diet, which is usually low in magnesium and rich in products from a polluted environment and acidified soil. Magnesium is also leached from the body by stimulants such as alcohol, excessive consumption of coffee and strong tea, while the abuse of carbonated and energy drinks limits magnesium absorption.

A very important factor causing magnesium deficiency is stress. Moreover, stress is intensified precisely as a result of magnesium shortages. Stress lowers insulin levels, and insulin is a hormone that helps retain magnesium in the body. Stress also stimulates the secretion of thyroid hormones, which increases urinary magnesium loss and causes excessive adrenaline release, which in turn leads to magnesium being excreted through the kidneys.

Our tendency toward self-medication and the widespread use of certain drugs also lead to magnesium deficiency, for example: long-term use of laxatives to treat constipation resulting from an improper diet and sedentary lifestyle, constant dieting and the use of diuretics, as well as the use of hormonal contraceptives and hormone replacement therapy by women.

Depending on their cause, magnesium deficiencies can be divided into primary and secondary forms. In the case of primary magnesium deficiency caused by dietary shortages, management is simpler – it is enough to correct these deficiencies with an improved diet and magnesium supplementation.

Forms of primary magnesium deficiency:

• neuromuscular: nervous excitability, severe and persistent headaches (especially in the neck area), dizziness, sleep disorders, fainting, muscle tremors, cramps, tingling, back pain, excessive fatigue, palpitations, sweating, visual disturbances, lens clouding, pale skin, brittle nails, fragile hair, brittle teeth;
• cardiovascular: venous–thrombotic conditions, spontaneous mitral valve prolapse, cardiovascular disorders such as atherosclerosis, spasms, and myocardial ischemia;
• humoral–hormonal: low blood calcium (hypocalcemia), low blood potassium, low blood glucose;
• type I allergy: allergic conditions causing asthma, rhinitis, conjunctivitis, and urticaria;
• skeletal and joint: damage caused by osteoporosis, bone softening, and cartilage calcification;
• gynecological: menstrual disorders, PMS, severe menopausal symptoms, painful uterine contractions, muscle cramps, preterm labor, spontaneous miscarriages, certain fetal development disorders;
• anemia;
• digestive disorders: slowed intestinal transit, constipation;
• infectious forms: reduced resistance to infections, weakened immune defenses;
• neoplastic forms: according to the theory of the environmental basis of cancer, researchers claim that leukemia (especially lymphatic) occurs more often in environments with low bioavailable magnesium and in people consuming a magnesium-poor diet.

The most typical and easily noticeable symptoms of magnesium deficiency may include: apathy, low mood, drowsiness, chronic fatigue, memory difficulties, problems with concentration, insomnia, migraines, painful menstruation, eyelid twitching, brittle nails, hair loss, dry skin, peeling and itching, and a greater tendency toward allergies.

Treatment of secondary deficiencies is more difficult. Secondary magnesium deficiency may result from various diseases and external factors (e.g., medications) affecting different stages of magnesium metabolism in the human body. Treating the underlying disease or adjusting ongoing therapy is necessary. In such cases, close cooperation with a physician is essential.

Natural magnesium in amounts meeting daily requirements can be found in the following foods:

• nuts: Brazil nuts 100g, cashews 150g, pine nuts 150g, peanuts 250g, hazelnuts 250g, walnuts 250g, almonds 150g;
• seeds: sunflower seeds 80g, sesame seeds 100g;
• grain products: buckwheat groats 150g, whole-grain buckwheat flour 150g, raw oat bran 160g, corn flour 300g, whole-wheat flour 280g, cornflakes 280g, whole-grain wheat bread 440g, cooked brown rice 870g, rye bread 930g, cooked wild rice 1190g, cooked egg pasta 1760g;
• cheeses: Parmesan 940g, pasteurized Edam 1330g, cheddar 1330g, blue cheese 1520g, full-fat mozzarella 1770g, Camembert 1780g;
• fish (cooked): pike-perch 515g, tuna 600g, swordfish 1100g, salmon 1200g;
• meat (cooked): lean lamb 1130g, chicken breast 1550g, beef tenderloin 1700g, chicken thigh 1700g, grilled lean pork ribs 1770g, ham (~10% fat) 1800g;
• sweets: unsweetened cocoa powder 181g, dark chocolate 200g, milk-chocolate-coated peanuts 395g, chocolate ice cream 1300g;
• vegetables: cooked spinach without salt 430g, cooked artichoke without salt 625g, cooked lentils without salt 1045g, baked potatoes without salt 1330g, cooked peas without salt 1340g, cooked or canned beans 1450g, cooked broccoli without salt 1750g, unsalted tomato purée 1620g, sauerkraut 2870g, raw carrots 3000g;
• fruits: dates 870g, dried apricots 1200g, raisins 1200g, bananas 1400g, raspberries 1700g, blackberries 1900g, kiwi 2200g, strawberries 2820g, cherries 3650g, melons 3750g, oranges 3800g;
• mineral water fortified with magnesium – 2 bottles.

Magnesium supplementation is necessary when a magnesium deficiency has been diagnosed and when symptoms of deficiency are present. Is it enough to choose a product with the highest possible magnesium content? Not necessarily, because magnesium is generally absorbed rather poorly – on average, only about 30% of the total intake. The usefulness of a magnesium supplement depends mainly on the chemical form used (due to the varying bioavailability of magnesium ions) and on how it is taken:

• The least absorbable forms of magnesium are magnesium oxide (about 4-5% of the dose in a tablet) and inorganic salts such as magnesium carbonate, magnesium sulfate, magnesium chloride, and magnesium nitrate. These are mainly recommended for people who also suffer from hyperacidity, gastric inflammation, and intestinal complaints.
• Much better absorbed are organic salts: magnesium citrate, magnesium aspartate, magnesium gluconate, and magnesium lactate. These are recommended for people without gastric or intestinal disorders.
• The amount of magnesium ions in a tablet determines how often the supplement needs to be taken.
• The addition of vitamin B6 facilitates magnesium absorption, its transport into body cells, and helps maintain its intracellular reserves. The addition of potassium ions is recommended for people with hypertension, cardiovascular diseases, and the elderly.
• Factors that help retain magnesium in the body include vitamin B6 (pyridoxine), vitamin D, a diet rich in animal proteins and unsaturated fats, and insulin.
• Enteric-coated tablets, which do not dissolve in gastric juice but only in the small intestine (where magnesium absorption is greatest), are beneficial. Such forms are especially recommended for people with peptic ulcer disease.
• The best‑absorbed source of magnesium is… a proper diet. Magnesium from unprocessed foods (fresh, raw) is absorbed more effectively (50–80%) than magnesium from chemical supplements. Processing, such as cooking, baking, or fermenting, reduces its bioavailability.
• Mineral water containing added magnesium (at least 50 mg per liter), about two bottles a day, as well as naturally “hard” drinking water, are very well absorbed by the body.
• Magnesium can also be used externally: as body sprays, bath salts (similar to a Dead Sea bath at home – using about two glasses of magnesium chloride), or to prepare so-called “magnesium oil” for skin massage (warm water plus magnesium chloride, mixed until thickened). Magnesium is absorbed through the skin faster and reportedly in larger amounts than from tablets.
• Remember: if, despite several months of replenishing magnesium, you do not feel any improvement, you should consult a doctor. Magnesium deficiency may also be caused by more serious conditions, such as kidney disease, thyroid disorders, or impaired magnesium absorption.

Magnesium is a poorly absorbed mineral. From food it is absorbed at only about 15-40%. Its absorption from both food and supplements is reduced by, among others:

• calcium compounds – therefore keep a gap of several hours between consuming calcium-rich foods and magnesium;
• diuretics, as they increase magnesium excretion;
• free saturated fatty acids (fatty meats, full-fat dairy);
• phytic acid (bran and whole-grain products made with artificial leavening);
• oxalic acid (found, for example, in rhubarb, spinach, sorrel);
• plant proteins;
• alcohol;
• carbonated beverages (buffered with phosphoric acid), as they reduce the absorption of both magnesium and calcium.

Contraindications to magnesium supplementation:

• kidney failure;
• current or recent urinary tract infections;
• malignant cancers;
• myasthenia (muscle weakness and fatigability);
• the use of certain medications (e.g., antibiotics or anticoagulants) together with magnesium requires medical consultation, as magnesium may affect their action.

Yes, because magnesium has a beneficial effect on the quality of genetic material in both women (oocytes) and men (sperm). It is essential for proper cell division and DNA replication, activates the process of creating a new organism, supports fetal development, and also reduces the risk of miscarriage and preterm birth. In addition, it helps alleviate the vasomotor and other symptoms characteristic of menopause.

The effect of magnesium on the menstrual cycle:

• magnesium helps regulate menstrual cycles;
• it reduces excessively heavy menstrual bleeding and shortens the duration of bleeding;
• it shortens prolonged phases of cervical mucus production in the cycle;
• it helps counteract the effects of stress and its negative impact on the menstrual cycle;
• it alleviates symptoms of Premenstrual Syndrome (PMS): lower abdominal and back pain, nervousness, fatigue, low mood, headaches, and water retention;
• it effectively relieves menstrual pain and reduces painful uterine cramps.

Attention, pregnant women! Recently, products dedicated to pregnant women have appeared on the market, promoted as the best, healthiest, and most appropriate during pregnancy, but in reality containing only trace amounts of minerals. It is worth examining them more carefully and reading the ingredient labels.

The formation of new placental tissues and the rapidly developing fetus require minerals, especially magnesium. Magnesium deficiency is associated with poorer development and low birth weight of newborns, pregnancy-induced hypertension, preterm birth, and there are also reports linking magnesium deficiency with Sudden Infant Death Syndrome (SIDS). It is known that daily requirements for minerals such as magnesium and calcium increase during pregnancy to about 500mg and 2000mg respectively. The same applies to iodine and sodium.

Remember that in the case of magnesium deficiency in pregnant and breastfeeding women, products registered as medicines are always safer than dietary supplements.

Based on:

1. “Magnesium – the king of life”, Prof. Alfreda Graczyk, Dziennik Polski, 25.09.2008.
2. “Magnesium: properties, action, and use in medicine”, Barbara Napiórkowska.
3. “What types of water should pregnant women and breastfeeding mothers drink”, Tadeusz Wojtaszek (Prof. Ewa Gulczyńska, Prof. Alfreda Graczyk, Dr. Jerzy Oleszkiewicz). “Water for Health” Program of the Polish Magnesium Society named after Prof. Julian Aleksandrowicz.
4. „The role of bioelements (magnesium) in improving the quality of life of patients suffering from the premenstrual syndrome (PMS)”. Marta Makara-Studzińska, Justyna Morylowska-Topolska, Małgorzata Sztanke, Kazimierz Pasternak. Journal of Elementology, 2011.16.4.14, s. 659-664.
5. “Magnesium preparations”, Anna Jabłecka, Katarzyna Korzeniowska, Anna Skołuda, Artur Cieślewicz. Department of Clinical Pharmacology, Poznań University of Medical Sciences. Farmacja Współczesna 2011; 4: 29–32.
6. „Dietary factors influencing magnesium absorption in humans”. Torsten Bohn. Public Research Centre “Gabriel Lippmann”, Department of Environment and Agro-Biotechnologies, Luxemburg.
7. www.magnesia.pl.