Magnesium deficiency is a widespread disease: what symptoms can be expected?
Consequences of magnesium deficiency
Some of the consequences of magnesium deficiency are well known: when athletes complain of cramps, it is often assumed that they are undersupplied with the important mineral magnesium. In fact, if there is not enough magnesium, fights can occur. Other symptoms include general disorders of nerve and muscle function, headaches or sleep disorders. Anyone who wants to lose weight should also ensure they have an adequate supply of magnesium, as this also affects fat metabolism. It is almost impossible to lose excess body fat if the magnesium balance is disturbed. Heart problems and brittle fingernails can also be the result of a long-standing undersupply.
A balanced diet ensures magnesium supply
To prevent this from happening, you should eat as many foods as possible that contain magnesium: meat, seeds and nuts, as well as spinach and whole grain products, make it easy to reach the 350 mg magnesium dose recommended by experts. However, under certain circumstances, deficiency symptoms can still occur: pregnant women, athletes and particularly stressed people need a little more. A diet that is too one-sided and relies on fast food can also lead to a deficiency in the mineral. According to experts, around 40% of all Germans consume too little magnesium, and 15% of the population can actually be said to have a significant magnesium deficiency.
If you suspect magnesium deficiency, consult a doctor
If you suspect that you may actually have a magnesium deficiency, you should contact a doctor. A blood test can easily determine your magnesium level. However, some experts advise against taking a dietary supplement that contains magnesium without a medical diagnosis. Slight overdoses are relatively unproblematic because the excess magnesium is simply excreted in the urine. A large overdose can actually lead to serious symptoms that can be similar to the deficiency symptoms in some respects: muscle reflexes can suffer, as can motivation, and tiredness is just as much a result of a magnesium deficiency as an oversupply. Cardiac arrhythmias are particularly problematic and not untypical of a magnesium level that is too high.
Study proves: Magnesium can reduce sleep problems
Some experts, including the nutritional expert Elmar Wienecke from the Max Planck Institute in Munich, believe that taking high doses of magnesium is beneficial to health. In a study, he was able to prove that high doses of magnesium can improve sleep quality. It has already been pointed out that high levels of stress can lead to magnesium deficiency. In fact, the opposite effect has now been empirically proven: taking dietary supplements with a high dose of magnesium lowers cortisol levels. The so-called stress hormone leads to an accelerated heartbeat and, among other things, also ensures that the deep sleep phases are shortened. As a result, the Sleep perceived as less restful, which reduces performance and even increases stress levels. The study found that the reduction in cortisol levels due to magnesium intake actually resulted in better sleep quality.
Conclusion: Have possible deficiency symptoms clarified by a doctor
Ultimately, it turns out that the blanket and preventative intake of magnesium supplements in high doses does not always seem advisable. However, many people in Germany suffer from a magnesium deficiency, which limits their quality of life due to symptoms such as tiredness and difficulty concentrating. A medical examination should clarify whether taking a supplement with a high magnesium dose seems sensible in this case. To avoid this being necessary, a magnesium supply should be ensured through a varied and healthy diet. However, studies suggest that the positive effect of magnesium lowers cortisol levels and thus contributes to sleep being perceived as more restful. If you suspect that your magnesium levels in your blood are too low, you should definitely see a doctor.
