Magnesium is an essential mineral crucial for the body, playing a vital role in nerve function, muscle health, and bone development. A deficiency in magnesium can lead to various symptoms, including muscle cramps, which may not manifest until later stages.
When magnesium levels in the blood drop too low, it is referred to as hypomagnesemia. According to the German Nutrition Society (DGE), magnesium deficiency is relatively rare in Germany, provided that individuals maintain a balanced diet and the metabolism functions properly. Certain diseases and medications can contribute to magnesium deficiency.
Blood tests can accurately identify magnesium deficiency, with the DGE noting that symptoms typically appear only at serum concentrations below 0.5 mmol/l. Non-specific symptoms like weakness or vomiting may not necessarily indicate a magnesium deficiency but should be evaluated by a physician.
In Germany, men consume an average of 432 milligrams of magnesium daily, while women consume 361 milligrams, based on data from the National Consumption Study II published in 2008. The National Consumption Study III is currently underway and is expected to be completed by 2025. The DGE recommends that men aged 19 and older should intake 350 milligrams daily, while women should aim for 300 milligrams.
Initial signs of magnesium deficiency may include:
Muscle cramps
Fatigue
Nausea
If magnesium deficiency persists, more severe symptoms may develop, including:
Seizures, particularly in children
Neurological issues such as restlessness, insomnia, panic attacks, depression, and irritability
According to the University Hospital in Heidelberg, prolonged magnesium deficiency can lead to a range of symptoms, including mental and neurological disturbances. It is crucial to consult a physician for proper diagnosis, as neurological symptoms can stem from various causes.
To address magnesium deficiency, supplementation may be necessary. However, the recommended intake for supplements is often below the daily requirement that can be met through food. The Federal Institute for Risk Assessment suggests a maximum daily intake of 250 milligrams and recommends spreading the dosage throughout the day to avoid gastrointestinal issues.
The DGE warns that consuming over 300 milligrams through supplements can lead to diarrhea in adults.