Effects of Magnesium deficiency and ways to overcome it

Magnesium performs many important functions in the body and especially in the “power plants” of our cells, the mitochondria. It participates in the production of energy necessary for all processes in our bodies.

Magnesium activates approximately 600 enzymes in the body, that’s the main reason people order magnesium chelate online as it provides storage and production of hormones such as insulin. It is involved in the production of nerve impulse carriers such as serotonin and protects the heart muscle from overload. Magnesium is an important factor in maintaining healthy bones. Along with calcium, magnesium provides normal muscle function.

The value of magnesium for our muscles

A balanced ratio of magnesium and calcium levels is a prerequisite for proper muscle function. While calcium is responsible for muscle tension, magnesium provides muscle relaxation. It regulates the transmission of impulses from nerves to muscles, stops the continuous flow of calcium and provides a decrease in nervous sensitivity, which leads to the desired relaxation of the muscles.

Effects of magnesium deficiency

Even a small magnesium deficiency leads to a decrease in energy production in the mitochondria and contributes to the development of nonspecific fatigue and increased fatigue, which is not always directly associated with magnesium deficiency. The reason becomes clearer with the development of muscle cramps, especially during sleep, when the level of magnesium decreases. Magnesium deficiency can cause cramps in the calf muscles, toes, and feet.

Also, magnesium deficiency can be accompanied by the development of arrhythmias, palpitations, and increased blood pressure, because the heart is, in fact, a muscle whose work depends on regulated tension and relaxation, as well as on normal electrolyte concentration. Symptoms of magnesium deficiency also include minor twitching of the muscles of the eyes and corners of the mouth. According to a recent study, magnesium supplementation may have a beneficial effect on patients with restless legs syndrome.

In women, magnesium deficiency can lead to increased pain during menstruation, and also cause premature contractions during pregnancy.

Who is particularly at risk of developing magnesium deficiency?

Magnesium deficiency develops with a sharp increase in the need for this mineral when its content in the normal diet no longer covers it. This happens during pregnancy and lactation, under stress, in old age, or with significant loss of water. This happens in situations where more magnesium is excreted with sweat, urine, vomiting, or diarrhea than is received. Patients who take certain medications for a long time are at risk of developing a magnesium deficiency.

Such drugs usually have a diuretic effect, which helps to remove more magnesium from the body. Besides, increased intensity of magnesium excretion is observed in patients receiving chemotherapy with cytostatic drugs, for example, cisplatin, or taking corticosteroids.

Magnesium deficiency can also occur in women who take oral contraceptives for a long time, and they are strongly advised not to take magnesium at the same time as an oral contraceptive. The reason is that too much dose of magnesium is directly removed from the body at a time which can lead to the development of diarrhea. Because of this, as a result of the absorption of only half the dose of an oral contraceptive, its effectiveness on this day is reduced. However, if you calculate the appropriate dose of magnesium, the risk of affecting the effect of the contraceptive is eliminated.

Why should athletes pay special attention to magnesium deficiency symptoms?

In people who are actively involved in sports, the need for magnesium increases sharply, because not only do muscles tighten, but they sweat intensely.

Magnesium deficiency can develop in athletes who engage in sports that require stamina and physical exertion for extended periods of time. Magnesium helps them develop stress resistance and recovery ability.

Most sports isotonic drinks widely offered to athletes, with low magnesium content, contain a large amount of sugar. Since the body does not have enough free resources for digestion during exercise, to achieve the optimal effect, drinks with magnesium should be consumed in the recovery phase.

Ways to overcome fatigue owing to magnesium deficiency

Eat a balanced diet

A balanced diet, including wheat, avocado, sunflower and pumpkin seeds, for example, in combination with mineral water with high magnesium content, satisfies the normal need for this substance and reduces the risk of magnesium deficiency.

Supply your muscles with all important nutrients and vital substances every day. You need an all-round menu of energy and building materials so that they can work effectively. Important to know: Diets are an absolute no-go for our muscles. Leave your fingers behind and fill up with enough nutrient fuel for metabolically active and powerful muscles.

Keep your body hydrated

Drink enough water throughout the day, because only adequate hydration provides enough energy and vital substances.

Stretch and massage

Stretch and stretch yourself in bed in the morning and let the lymph flow. This supports the rapid removal of unwanted toxins and ingredients, and the muscle cell can breathe deeply again and refuel with oxygen. Also, in the evening, when you come to rest, apply light pressure on the lymphatic system along the inside of the legs and arms as well as on the thighs and armpit.


When you’re tense, the nutrients don’t reach every muscle cell. Loosen your tired muscles by relaxing and relaxing, especially in the evening after a hard day’s work. This stimulates metabolism, the substances can flow freely again and “waste products” are driven out of the body. When you have loosened your muscles, they will be soft and smooth again.


We recommend you to take 300-400 mg of magnesium daily, depending on the age and gender of a healthy adult. In the presence of magnesium deficiency, excess calcium accumulates in the muscles, as a result of which they cannot completely relax and this leads to painful cramps.