Causes of magnesium deficiency

The normal concentration of magnesium in the blood is 0.65 - 1.2 mmol/l. Magnesium deficiency in the body is the result of a negative balance of this element in the body (the loss of magnesium is greater than its supply).

In the vast majority of cases, magnesium deficiency is caused by an inappropriate and magnesium-deficient diet. This is very often caused by adherence to a strict diet as well as unskilful attempts at weight loss (a diet reduced to a few regular foods may lead to magnesium deficiency).

Low levels of magnesium in the body are also influenced by systemic diseases (effect of taking selected medications). Substitutes (caffeine, alcohol) - consumed in excessive amounts - also contribute to hypomagnesaemia.

Diseases in the course of which low magnesium concentrations are a very common symptom include:

• neurological diseases,
• food allergies,
• inflammatory bowel diseases,
• tumours of the mouth, throat and oesophagus.

Causes leading to hypomagnesaemia also include pathologies associated with increased magnesium excretion from the body (e.g. chronic diarrhoea, chronic kidney disease, polyuria).

Important! Factors reducing magnesium in the body include especially proteins, saturated fats, oxalates (e.g. rhubarb), large amounts of calcium found in dairy products especially homogenised products.

In addition, magnesium deficiency contributes to:

• low levels of magnesium in water,
• the consumption of processed or cooked products, which have lost valuable macronutrients through these processes,
• the use of artificial fertilisers, which reduce the amount of magnesium in the soil.

Effects of magnesium deficiency - effects on the nervous system

Magnesium deficiency affects the functioning of the entire body - from physical to psychological symptoms.

Magnesium has a very important effect on the nervous system - it is an ion characterised by a calming effect (reduces the excitability of nerve cells). Through the process of paralysing the autonomic ganglia, it increases their inhibitory action and weakens their excitatory action.

Important! Magnesium is a valuable macronutrient that inhibits the release of adrenaline and noradrenaline - thus having a beneficial effect on the nervous system. It has an important function in the prevention of depression.

In addition, this element influences the proper functioning of the brain - its reduced concentration in the cerebrospinal fluid is observed, among others, in people with drug addiction and depression.

Magnesium is responsible for the supply of energy to the body's tissues and cells - particularly to the brain's nerve cells, which are sensitive to its deficiency (it acts as a catalyst for the burning of carbohydrates, including glucose).

Magnesium belongs to the natural inhibitors of the neuronal NMDA receptor, thus influencing the activation of more nerve connections in the brain, increasing learning ability and improving short- and long-term memory.

Important! Frequent consumption of magnesium-rich foods by children - results in their improved concentration and reduced propensity for aggression. Magnesium also has a beneficial effect on people suffering from ADHD.

Symptoms of magnesium deficiency can include:

• calf muscle cramps,
• insomnia,
• irritability,
• eyelid twitching,
• apathy,
• problems with concentration.

Magnesium deficiency threatens especially:

• students and people with intensive mental work,
• those who work hard physically,
• those living under constant tension and stress,
• pregnant and menopausal women,
• people on a restrictive diet.

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Magnesium is one of the elements that are poorly absorbed, with only 15 - 40% absorbed from food. It is therefore advisable to increase its absorption rate by, among other things, eating raw fruit and vegetables.

The largest quantities of magnesium are found in:

• nuts,
• whole grain flours,
• unpolished rice,
• groats,
• dried fruit,
• green vegetables,
• legumes,
• dark chocolate.

In cases of increased demand for this element, it is advisable to supplement the deficiency with dietary supplements.

Important! Both deficiency and excess of magnesium are dangerous for the organism. Taking any preparations containing magnesium should be preceded by consultation with a doctor.