Vitamins and mineralsMagnesium — why are so many of us deficient, and how can we recognize it?
Sources: 12 · Article: 17 206 characters
Henryk Różański points out that magnesium deficiency can result, among other things, from a poor diet, problems with absorption, and excessive loss from the body.
- According to Henryk Różański, Polish diets may provide only 60% of the required amount, while Jan Jaśkowski estimates that as many as 80% of people do not get the recommended amount.
- Fatigue, anxiety, insomnia, muscle weakness, cramps, and tingling may signal a deficiency.
- Henryk Różański notes that a deficiency does not always mean hypomagnesemia, or a serum magnesium concentration below 0.6 mmol/l.
What the authors write
Henryk Różański
A deficiency may result from a poor diet, starvation, problems with absorption, excessive loss in urine, alcohol, vomiting, sweating, certain diseases, and prolonged stress or depression.
„Causes of magnesium deficiency with hypomagnesemia include: – a poor diet, – starvation, – inadequate absorption of magnesium from the gastrointestinal tract due to intestinal inflammation, chronic intestinal catarrh, or loss of magnesium in bile or intestinal juice, – excessive loss of magnesium in urine — magnesiuria (e.g. due to kidney diseases such as tubulopathy, Bartter syndrome, renal acidosis; as a result of taking diuretics and osmotically induced diuresis; hyperaldosteronism, hyperparathyroidism, hypokalemia, hypercalcemia), – alcoholism, – regular insulin overdosing (hypomagnesemia due to magnesium moving from the extracellular space into the intracellular space), – lactation, galactorrhea (loss of magnesium in milk), – prolonged hyperglycemia (a chronic increase in blood glucose concentration) of various origins, – excessive sweating during certain illnesses, such as tuberculosis (loss of magnesium in sweat), – chronic use of laxatives, – vomiting, – malabsorption syndrome, irritable bowel syndrome; diverticulitis of the colon, – short bowel syndrome, – cancers, – inflammation of the pancreas and liver, – stress and prolonged depression.”Powodami niedoboru magnezu z hipomagnezemią są: – niewłaściwa dieta, – głodowanie, – niedostateczne wchłanianie magnezu z przewodu pokarmowego na tle stanu zapalnego jelit, przewlekłego nieżytu jelit, utraty magnezu z żółcią lub z sokiem jelitowym, – nadmierna utrata magnezu z moczem – magnezuria (np. z powodu chorób nerek: tubulopatia, zespół Barttera, kwasica nerkowa; w wyniku zażywania leków moczopędnych i osmotycznie wymuszonej diurezy; hiperaldosteronizm, nadczynność przytarczyc, hipokaliemia, hiperkalcemia), – alkoholizm, – permanentne przedawkowywanie insuliny (hipomagnezemia wskutek przemieszczania się magnezu z przestrzeni pozakomórkowej do przestrzeni śródkomórkowej), – laktacja, mlekotok (utrata magnezu z mlekiem), – długotrwała hiperglikemia (przewlekły wzrost stężenia glukozy w krwi) różnego pochodzenia, – nadmierne poty w przebiegu niektórych chorób, np. gruźlicy (utrata magnezu z potem), – przewlekłe zażywanie środków przeczyszczających, – wymioty, – zespół zaburzonego wchłaniania, jelita nadwrażliwego; zapalenie uchyłków jelita grubego, – zespół jelita krótkiego, – nowotwory, – stan zapalny trzustki i wątroby, – stany stresowe i długotrwałe depresje.
Henryk Różański
Polish diets may provide only 60% of the required amount; the main sources listed are grain products, milk and dairy products, and potatoes.
„Corticosteroid treatment and an overactive adrenal cortex contribute to significant magnesium loss from the body.
In the average Polish diet, the largest sources of magnesium are grain products (37), milk and dairy products (19%), and potatoes (18%). Unfortunately, Polish diets probably provide only 60% of the required magnesium.”Leczenie kortykosteroidami, nadczynność kory nadnerczy przyczynia się do znacznej utraty magnezu z ustroju.
W przeciętnej diecie Polaków największym źródłem magnezu są produkty zbożowe (37), mleko i jego przetwory (19%) oraz ziemniaki (18%). Niestety prawdopodobnie racje pokarmowe Polaków realizują jedynie 60% zapotrzebowania na magnez.
Jan Jaśkowski
It is estimated that as many as 80% of people do not get the recommended 500 mg of magnesium per day.
„What’s more, magnesium itself is essential for the synthesis and metabolism of vitamin D!
Unfortunately, deficiencies of calcium and magnesium are very common today. It is estimated that as many as 80% of people do not provide their bodies with the recommended 1200 mg of calcium and 500 mg of magnesium per day.”Co więcej, sam magnez jest niezbędny do syntezy i metabolizowania witaminy D!
Niestety, niedobory tych wapnia i magnezu są dziś bardzo powszechne. Szacuje się, że nawet 80% społeczeństwa nie dostarcza organizmowi zalecanych 1200 mg wapnia i 500 mg magnezu dziennie.
Jan Jaśkowski
Fruit, root vegetables, dairy products, and chocolate are listed as rich sources of magnesium.
„Rich sources of magnesium include fruit, root vegetables, dairy products, and chocolate. Vitamin K2 is found in dairy products, liver, and eggs.
As a supplement, I recommend magnesium glycinate, which is well absorbed and has a calming effect.”Bogatym źródłem magnezu są owoce, warzywa korzeniowe, nabiał i czekolada. Witamina K2 występuje w nabiale, wątróbce i jajkach.
Z suplementów zalecam glicynian magnezu, który charakteryzuje się dobrą wchłanialnością oraz działa uspokajająco.
Henryk Różański
Very fatty foods limit magnesium absorption, while certain acids, lactose, protein-rich foods, and vitamins D and C, among other things, help with its absorption.
„Magnesium is better absorbed from the intestines in the presence of lactose (milk), protein-rich foods, amino acids (e.g. glycine, glutamic acid, aspartic acid), and vitamins D and C. Very fatty foods limit magnesium absorption.
Magnesium helps prevent osteoporosis to a great extent and also supports the mineralization of bones with calcium phosphate.”Magnez jest lepiej absorbowany z jelit w obecności laktozy (mleko), potraw białkowych, aminokwasów (np. glicyny, kwasu glutaminowego, asparaginowego) i witaminy D oraz C. Potrawy bardzo tłuste ograniczają przyswajanie magnezu.
Magnez w dużej mierze zapobiega osteoporozie, ponadto wspomaga procesy mineralizacji kości fosforanem wapnia.
Henryk Różański
Corticosteroid treatment and an overactive adrenal cortex may contribute to significant magnesium loss from the body.
„Corticosteroid treatment and an overactive adrenal cortex contribute to significant magnesium loss from the body.
In the average Polish diet, the largest sources of magnesium are grain products (37), milk and dairy products (19%), and potatoes (18%). Unfortunately, Polish diets probably provide only 60% of the required magnesium.”Leczenie kortykosteroidami, nadczynność kory nadnerczy przyczynia się do znacznej utraty magnezu z ustroju.
W przeciętnej diecie Polaków największym źródłem magnezu są produkty zbożowe (37), mleko i jego przetwory (19%) oraz ziemniaki (18%). Niestety prawdopodobnie racje pokarmowe Polaków realizują jedynie 60% zapotrzebowania na magnez.
Henryk Różański
Fatigue, anxiety, increased sensitivity, insomnia, and muscle cramps and pain may signal a deficiency.
„Magnesium deficiency causes insomnia, fatigue, anxiety, and increased sensitivity of the motor end plate to acetylcholine. This has a negative effect on athletes’ health and physical and mental performance. Muscle cramps and pain are particularly dangerous signs of magnesium deficiency for athletes.”Niedobór magnezu objawia się bezsennością, zmęczeniem, niepokojem i nadmierną wrażliwością płytki motorycznej na acetylocholinę. Odbija się to ujemnie na kondycji zdrowotnej i wydolności psychofizycznej sportowców. Szczególnie niebezpiecznym objawem niedoboru magnezu dla sportowców są skurcze i bóle mięśni.
Henryk Różański
Prolonged deficiency may cause muscle weakness, painful cramps, convulsions, tremors, shortness of breath, apathy, depression, tingling, and heart and blood vessel disorders.
„Symptoms of prolonged magnesium deficiency include: progressive atherosclerosis, muscle weakness, painful muscle contractions, convulsions, trembling limbs, eyelid twitching, shortness of breath, frequent breathlessness, apathy, depression, sometimes hallucinations, cardiovascular disorders (premature beats, ventricular flutter and fibrillation, high blood pressure, coronary insufficiency); spasms of the esophageal sphincter, paralytic intestinal obstruction, positive Chvostek’s and Trousseau’s signs (contractions of the facial muscles; muscle contractions and clenched hands), tongue tremors, paresthesia (numbness and tingling, sensations of heat or cold in different parts of the body), and reduced resistance to infections.”Objawami długotrwałego niedoboru magnezu są: postępująca miażdżyca, osłabienie mięśni, bolesne przykurcze, drgawki, drżenie kończyn, drżenie powiek, zadyszka, częste utraty tchu, apatia, depresja, niekiedy omamy, zaburzenia sercowo-naczyniowe (skurcze dodatkowe, trzepotanie i migotanie komór, nadciśnienie tętnicze, niewydolność naczyń wieńcowych); skurcze zwieracza przełyku, niedrożność porażenna jelit, dodatni objaw Chvostek’a i Trousseau (skurcze mięśni mimicznych twarzy; przykurcze, zaciśnięcie dłoni), drżenie języka, parestezje (uczucie drętwienia i mrowienia, odczuwanie gorąca lub zimna w różnych okolicach ciała), spadek odporności na infekcje.
Jan Jaśkowski
Magnesium deficiency may be associated with apathy and fatigue.
„Scientific studies show that magnesium supplementation (as magnesium bisglycinate or taurate) supports the treatment of high blood pressure, depression, and insomnia, and helps ensure normal bone structure. Magnesium is also essential for the production of ATP in cells, which carries energy. Its deficiency is associated with apathy and fatigue.”Badania naukowe dowodzą, że suplementacja magnezem (w postaci bisglicynianu lub taurynianu magnezu) wspomaga leczenie nadciśnienia tętniczego, depresji i bezsenności oraz zapewnia prawidłową budowę kości. Magnez jest także niezbędny do produkcji ATP w komórkach — nośnika energii. Jego niedobór wiąże się z apatią i zmęczeniem.
Henryk Różański
Magnesium deficiency does not always manifest as hypomagnesemia; this passage defines hypomagnesemia as a serum magnesium concentration below 0.6 mmol/l.
„Hypomagnesemia is a drop in serum magnesium concentration below 0.6 mmol/l. A negative magnesium balance results when magnesium losses exceed intake. Magnesium deficiency in the body does not always manifest as hypomagnesemia. Causes of magnesium deficiency with hypomagnesemia include: – a poor diet, – starvation, – inadequate absorption of magnesium from the gastrointestinal tract due to intestinal inflammation, chronic intestinal catarrh, or loss of magnesium in bile or intestinal juice, – excessive loss of magnesium in urine — magnesiuria (e.g.”Hipomagnezemia to spadek stężenia magnezu w surowicy krwi poniżej 0,6 mmol/l. Ujemny bilans magnezu wynika z przewagi strat Mg nad jego poborem. Niedobór magnezu w organizmie nie zawsze objawia się hipomagnezemią. Powodami niedoboru magnezu z hipomagnezemią są: – niewłaściwa dieta, – głodowanie, – niedostateczne wchłanianie magnezu z przewodu pokarmowego na tle stanu zapalnego jelit, przewlekłego nieżytu jelit, utraty magnezu z żółcią lub z sokiem jelitowym, – nadmierna utrata magnezu z moczem – magnezuria (np.
Henryk Różański
Taking supplements does not guarantee that the body will receive absorbable magnesium; some of its compounds may be poorly absorbed, while antacids, fiber, activated charcoal, and strong alcohol may interfere with absorption.
„Taking magnesium supplements does not guarantee an adequate supply of magnesium. A supplement’s value depends on the chemical form of magnesium it contains. Not all magnesium compounds can be absorbed by our bodies. Magnesium oxides, carbonate, and phosphate are questionable sources of absorbable magnesium (unless taken with acids or if you have excess stomach acid). Do not take magnesium at the same time as antibiotics (e.g. tetracycline). If you also take calcium supplements, take magnesium at a different time of day. Antacids, cellulose and fiber supplements, activated charcoal, and strong alcoholic drinks (e.g. vodka, cognac) impair magnesium absorption.”Zażywanie magnezu w postaci suplementów nie gwarantuje dostatecznej podaży magnezu. Wartość suplementu zależy od tego, jaką formę chemiczną magnezu w nim zastosowano. Nie wszystkie związki chemiczne magnezu są przyswajalne dla naszego organizmu. Tlenki, węglan, czy fosforan magnezu są wątpliwym źródłem magnezu przyswajalnego (chyba, że te zażywamy równocześnie z kwasami lub cierpimy na nadkwasotę). Magnezu nie przyjmować jednocześnie z antybiotykami (np. tetracykliną). Jeżeli równocześnie zażywamy preparaty wapnia – spożyć magnez w innym czasie dnia. Środki zobojętniające sok żołądkowy, preparaty celulozy, błonnika, węgiel leczniczy, alkohole mocne (np. wódki, koniak) – upośledzają przyswajanie magnezu.
Research from PubMed · Europe PMC
We selected 5 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 1 974.
Deficiency can result from diet, medications, and changes in food production, while the way the body absorbs and distributes magnesium makes it difficult to identify.
Aim of the study: Magnesium is a critical mineral in the human body and is involved in ~80% of known metabolic functions. It is currently estimated that 60% of adults do not achieve the average dietary intake (ADI) and 45% of Americans are magnesium deficient, a condition associated with disease states like hypertension, diabetes, and neurological disorders, to name a few.
Results: Magnesium deficiency can be attributed to common dietary practices, medications, and farming techniques, along with estimates that the mineral content of vegetables has declined by as much as 80⁻90% in the last 100 years. However, despite this mineral's importance, it is poorly understood from several standpoints, not the least of which is its unique mechanism of absorption and sensitive compartmental handling in the body, making the determination of magnesium status difficult. The reliance on several popular sample assays has contributed to a great deal of confusion in the literature. This review will discuss causes of magnesium deficiency, absorption, handling, and compartmentalization in the body, highlighting the challenges this creates in determining magnesium status in both clinical and research settings.
Money for the studynot stated
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
A normal blood magnesium result does not always rule out a deficiency, so it can be difficult to diagnose.
Aim of the study: Magnesium is essential for maintaining normal cellular and organ function. In-adequate magnesium balance is associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome.
Results: In-adequate magnesium balance is associated with various disorders, such as skeletal deformities, cardiovascular diseases, and metabolic syndrome. Unfortunately, routinely measured serum magnesium levels do not always reflect total body magnesium status. Thus, normal blood magnesium levels eclipse the wide-spread magnesium deficiency. Other magnesium measuring methods, including the magnesium loading test, may provide more accurate reflections of total body magnesium status and thus improve identification of magnesium-deficient individuals, and prevent magnesium deficiency related complications.
Money for the studyuniversity or foundation · LECOM
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyother
“Not stated” does not mean nobody paid — the database does not always record it.
With chronic deficiency, blood magnesium levels may remain normal even when the body’s stores are low.
Aim of the study: Numerous epidemiological, experimental and clinical studies over the last 30 years have consistently shown that chronic magnesium deficiency is associated with and/or exacerbates a number of major disorders (Table 1). Yet chronic magnesium deficiency is not widely recognized and a major reason for this failure is that serum magnesium levels do not accurately reflect body magnesium stores.
Results: This raises serious questions namely (i) should chronic magnesium deficiency be considered in high-risk patients irrespective of serum magnesium, even when 'normal'? and (ii) if recognized, should oral magnesium supplement be given to restore body stores? Appreciating the vital role of magnesium for normal cellular function and bone health may help in formulating a well-considered and justifiable approach to these questions. Pragmatic tests for assessing magnesium status in the adult are suggested and discussed.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
Deficiency may manifest as neuromuscular hyperexcitability, low calcium or potassium levels, and heart rhythm disorders.
Aim of the study: Magnesium is a prominent intracellular cation required for the function of hundreds of enzyme systems. Magnesium depletion is observed frequently in hospitalized patients and is usually secondary to renal or intestinal magnesium loss.
Results: Clinically, magnesium deficiency may present with neuromuscular hyperexcitability, hypocalcemia, hypokalemia, and cardiac arrhythmias. Magnesium therapy appears to improve survival in patients with myocardial infarction. The diagnosis of magnesium deficiency is usually made by a low-serum magnesium concentration, although the magnesium tolerance test may be more indicative of low magnesium states. In acutely ill patients, magnesium is usually give parenterally; oral magnesium may be given for long-term repletion.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
The summary indicates that a magnesium loading test may help diagnose deficiency.
Aim of the study: Two different types of therapy with magnesium are used: physiological oral magnesium supplementation which is totally atoxic since it palliates magnesium deficiencies by simply normalizing the magnesium intake and pharmacological magnesium therapy which may induce toxicity since it creates iatrogenic magnesium overload. Primary and secondary magnesium deficiencies constitute the sole indication of physiological oral magnesium therapy.
Results: Magnesium infusions can only be envisaged in intensive care units with careful monitoring of pulse, arterial pressure, deep tendon reflexes, hourly diuresis, electrocardiogram and respiratory recordings. High oral magnesium doses besides their laxative action may bring latent complications which may reduce lifespan. There may remain some indications of the laxative and antacid properties of non soluble magnesium, particularly during intermittent haemodialysis. Lastly local use of the mucocutaneous and cytoprotective properties of magnesium is still valid, in cardioplegic solutions and for preservation of transplants particularly.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„The large number of diseases associated with magnesium deficiency (more than 60) makes it difficult for doctors to diagnose their true cause. [1] Sixty-five conditions associated with magnesium deficiency. According to the FDA, I am not permitted to say that magnesium can treat diseases. Doing so puts magnesium in the drug category because the FDA (a non-medical body) says that only drugs can treat disease.”The large number of magnesium deficiency diseases (more than 60) makes it difficult for doctors to diagnose their true cause .[1] Sixty-five conditions associated with magnesium deficiency According to the FDA, I am not permitted to say that magnesium can treat diseases. Doing so pushes magnesium into the drug category because the FDA (a non-medical body) says that only drugs can treat disease.
Orthomolecular Medicine News Service Opinion material
„A 2-and-a-half-year-old boy started magnesium therapy 10 days after diagnosis. The abdominal paralysis improved significantly after two days, and he made a full recovery after 2½ months. A 20-month-old boy with polio diagnosed by spinal tap 12 days after the onset of the clinical syndrome. His left foot was completely paralyzed, but he responded well to magnesium and was nearly normal after five months, though he needed orthopedic shoes. A 12-year-old girl who saw Dr. Neveu immediately after the onset of a sore throat and stiff neck. Magnesium was started, but the stiffness initially increased and spread down the spine.”2 and 1/2-year-old boy started on magnesium therapy 10 days after diagnosis. The abdominal paralysis improved significantly after two days, and a complete recovery was seen after 21/2 months. 20-month-old male infant with polio diagnosed by spinal tap 12 days after onset of the clinical syndrome. His left foot was completely paralyzed, but he responded to magnesium well and was nearly normal after five months, but requiring the support of orthopedic shoes. 12-year-old girl who saw Dr. Neveu immediately after the onset of sore throat and stiff neck. Magnesium was started, but the stiffness increased and went down the spine initially.
Orthomolecular Medicine News Service Opinion material
„A blood test for magnesium cannot correctly diagnose a deficiency. A long-term magnesium deficiency can build up in the body and may take 6 months to a year of higher-than-normal doses to replenish.”A blood test for magnesium cannot correctly diagnose a deficiency. A long-term deficiency of magnesium can build up in the body that may take 6 months to a year of higher than normal doses to replete.
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