A magnesium deficiency can manifest itself in many ways.
We explain to you which symptoms you should watch out for and how much the daily requirement is.
Magnesium deficiency (hypomagnesaemia) is a reduced concentration of magnesium in the blood.
Sometimes a deficiency goes unnoticed, but it often manifests itself through a wide variety of symptoms.
We have summarized the most important information for you.
What is magnesium used for in the body?
Magnesium plays an important role in the
exchange of information between nerve cells and between nerve and muscle cells
.
It also has an impact on heart activity and muscle contraction.
It is even involved in building bones and teeth.
That is why the importance of magnesium for the human body should not be underestimated.
These symptoms suggest a lack of magnesium
Based on the symptoms, it is sometimes difficult to clearly determine a magnesium deficiency.
A particularly common symptom, however, is
calf cramps or muscle twitching
, as well as tingling or numbness, which are caused by overstimulation of the muscles.
Furthermore, dizziness, tiredness, irritability, palpitations, inner restlessness or headaches can be an indication of a magnesium deficiency.
A lower body temperature could also indicate insufficient magnesium in the body.
If a magnesium deficiency remains undetected or untreated for a long time, it can lead to
calcification of blood vessels and kidneys
.
As the consumer advice center informs, there is also a connection between magnesium deficiency and disorders of the cardiovascular system in the room - for example angina pectoris ("chest tightness").
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What is the daily magnesium requirement for a person?
A slight magnesium deficiency can usually be compensated for with appropriate food.
Magnesium is mainly found in
nuts and grain products
.
But it is also found in meat, fish, fruit, vegetables and dairy products.
An overview of the magnesium content of individual foods
:
Food |
Magnesium content (milligrams in 100 grams) |
|---|---|
Sunflower seeds |
420 mg |
oatmeal |
134 mg |
marzipan |
120 mg |
Emmental cheese |
33 mg |
herring |
31 mg |
According to the German Nutrition Society (DGE), the recommended daily magnesium requirement
for people aged 15 and over is between 300 and 400 milligrams
.
The daily requirement decreases with advancing age.
Pregnant women need 310 milligrams of magnesium per day and breastfeeding women 390 milligrams.
(fk)
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