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More often suspected than proven — the blood value shows only a small part of the store.
Also known as: magnesium deficiency · hypomagnesemia
Open in the tool — with search and all the links →This compilation is for information and replaces neither medical diagnosis nor treatment. If you have symptoms, see a doctor.
Magnesium takes part in hundreds of metabolic processes, especially in muscles and nerves. True deficiency shows as muscle cramps, tremor, palpitations, irritability and fatigue. It is promoted by diuretics, long-term acid blockers, chronic diarrhoea, alcohol use, poorly controlled diabetes and kidney disease. One peculiarity complicates assessment: only about one percent of body magnesium is in the blood, the rest sits in bone and cells — so a normal blood value does not reliably exclude a tissue deficiency. Conversely, magnesium is often taken without any deficiency being present.
The most reliable source — leafy greens, pumpkin seeds, almonds, beans, oats.
With reduced kidney function magnesium can accumulate — supplement only with medical guidance.
Only about one per cent of magnesium sits in the blood; the rest is in bone and cells. A normal value does not rule out a lack — the complaints and the causes weigh more here than the number.
Oxide is cheap and poorly taken up, citrate and bisglycinate are better tolerated. Diarrhoea marks the upper limit — then split the daily amount into two or three doses.
Water tablets, acid blockers over a long time, alcohol, poorly controlled diabetes, chronic diarrhoea and heavy sweating in sport. Turning the cause helps longer than any capsule.
During the cramp, pulling the toes towards the shin ends it in seconds. Regular stretching before sleep prevents it — independently of whether magnesium is involved.
A lack of magnesium keeps a lack of potassium going and lowers calcium with it. Anyone replacing only the potassium sees no success as long as the magnesium is missing.
The blood value shows only about one per cent of the body’s store — it can be normal while the cells are short. That is why a trial is often given when the complaints fit. Organic forms such as citrate and glycinate are absorbed better than oxide; above about 350 milligrams at once magnesium draws water into the gut and acts as a laxative — that is the natural upper limit per dose. Without magnesium, vitamin D stays without effect and potassium cannot be held.
The daily requirement is about 300 to 400 milligrams. The body holds some 25 grams, more than half of it in bone and only one per cent in the blood. The blood value normalises first while the store is still empty — which is why it is continued for some weeks after refilling. Above about 350 milligrams at once it acts as a laxative. Taking proton pump inhibitors over months causes a measurable loss of magnesium.
Calf cramps at night, muscle twitching under the skin, a fluttering eyelid and tingling in hands and around the mouth. This group is what stands out most often.
A stumbling or racing heart, irritability, poor sleep and headaches belong to the picture. With a severe lack rhythm disturbances can occur — then measuring comes before trying things.
People on water tablets or long-term acid blockers, with chronic diarrhoea or alcohol use, with poorly controlled diabetes, in pregnancy, and endurance athletes who sweat heavily.
Loose stools and bloating after taking it mean the dose at once was too high — not that magnesium is not tolerated. Splitting it into two or three doses usually solves it.
What a deficiency makes visible on the body — skin, nails, tongue, eyes and nerves. The signs are unspecific: they show where to look, they prove nothing.
The form decides tolerance: glycinate and citrate are absorbed better than oxide, citrate is also laxative. 200–400 mg a day; loose stool is the sign that it was too much at once.
Without magnesium the parathyroid can neither release this hormone nor can the body answer it. A stubborn calcium deficiency therefore persists as long as the magnesium is not corrected — the most commonly overlooked order of things.
Magnesium is needed for insulin’s signalling chain inside the cell. With type 2 diabetes a deficiency is more common — and high sugar drives magnesium out through the kidney. A circle that reinforces itself.
Pumpkin seeds hold about 500 mg per 100 g, almonds around 270 mg, wholegrain oats about 140 mg, dark chocolate from 70 % around 230 mg. The daily need is 300–400 mg.
Alcohol, water tablets, lasting diarrhoea and heavy sweating over weeks drain magnesium. Blood levels stay normal for a long time because bone refills the gap.
Nuts, whole grains and green vegetables cover the need if they are regularly on the plate.