Did you know that magnesium is important not only for you but also your kids? This essential mineral is responsible for 300 enzymes[1] in our body and is key to the functionality of many body processes. What exactly can this unique mineral do and what are the effects of its deficiency?

Magnesium and its role in the body

Along with calcium, potassium and sodium; magnesium is one of the essential minerals for life. Magnesium can only be ingested with food as it cannot be produced by the body. One of its most important tasks is energy production. It is also anti-inflammatory, helps with diabetes (affects insulin metabolism)[2], and is important for the heart, nerves and brain. Magnesium is a very important mineral for athletes because it affects the proper functioning of muscles. Few people know that magnesium is important for the formation of hereditary material (DNA and RNA)[3].

Lack of magnesium - symptoms

As you can guess, due to the key role of this mineral in our body, magnesium deficiencies are felt quite quickly. If we do not get enough of it, we become more tired and anxious, which negatively affects our well-being and concentration. Tingling, cramps, stomach and intestinal problems, sleep disturbances and brittle nails can be other symptoms that signal a lack of magnesium. Low levels of magnesium can also have a negative impact. Hypomagnesaemia symptoms include redness of the face, constipation or problems with the urinary system[1].

What causes magnesium deficiency?

There are various causes and factors that can trigger a magnesium deficiency. What exactly is your biggest enemy for maintaining proper magnesium levels? It’s most commonly too much caffeine[4] and alcohol. Or an unbalanced diet: a lot of sugar, table salt and processed foods quickly lead to deficiencies. Also digestion and absorption disorders (especially in the small intestine), the use of medications for acidity, calcium metabolism disorders, increased diuresis may lower the concentration of magnesium in the blood[1]. In order to avoid magnesium deficiency, avoid stressful situations. Exercise and sport are important elements of a healthy lifestyle, but with increased activity, special attention must be paid to your mineral levels. People who do a lot of sports or do heavy physical work need much more magnesium[5], as an increased sweating results in magnesium losses. Insufficient amounts of magnesium hinder the work of smooth muscles, which may affect the body's efficiency.

How to check magnesium deficiency in the body?

If you have suspicions of magnesium deficiency, first see your GP. They will be able to determine whether there is really a cause for concern and how to conduct further treatment if necessary. To diagnose hypomagnesaemia, you will have a blood magnesium test. Treatment is always based on finding and eliminating the cause of its occurrence and administering the right amount of magnesium.

How to make up for magnesium deficiencies

So what can we do in everyday life to avoid a magnesium deficiency? As having too little can take its toll, so it's worth making a few changes to your lifestyle to avoid health problems. There are many ways to replace the lack of magnesium in your blood, but it's best to start by adding a few products to your shopping list[6]:

• Oatmeal, wheat bran - An ideal support for breakfast
• Various types of fruits and vegetables - dill, sorrel, peas, banana, avocado
• Nuts - hazelnuts, peanuts, cashews, almonds - choose your favourite
• Buckwheat - As well as reducing the deficiencies of vitamins and minerals, it also provides us with protein and fibre
• Seeds - sesame seeds, chia, pumpkin seeds, linseed
• Cocoa, preferably dark chocolate

In addition to food sources, magnesium levels can also be restored by supplementation. There are many different supplement forms available on the market, among others: tablets, capsules, effervescent tablets or powder. To ensure the best possible absorption it is important to check the ingredients of the supplement itself. Osavi offers Osavi, Magnesium + B6 in the form of capsules, which contains a highly absorbable organic form of magnesium - magnesium citrate. Addition of vitamin B6 supports magnesium absorption, which is a reason to combine them in a supplement. Like all our other products, it has been tested in an independent laboratory for composition and quality. It does not contain any unnecessary ingredients and is suitable for vegans and vegetarians.

Magnesium during pregnancy and menopause

Many women take hormonal pills for menopausal symptoms or birth control pills. As they need to be most careful to avoid a magnesium deficiency. Why? Hormones such as oestrogen and progestins increase the magnesium excretion and activate the storage of magnesium in the bones [7]. During pregnancy, however, the demand for magnesium is significantly increased, because more of it is needed for the proper development of the baby. This is also important while breastfeeding. Regardless of whether you are expecting or not - remember to check regularly on the level of magnesium in the body.

[1] Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical kidney journal, 5(Suppl 1), i3–i14. https://doi.org/10.1093/ndtplus/sfr163
[2] Takaya, J., Higashino, H., & Kobayashi, Y. (2004). Intracellular magnesium and insulin resistance. Magnesium research, 17(2), 126–136.
[3] Vernon W. B. (1988). The role of magnesium in nucleic-acid and protein metabolism. Magnesium, 7(5-6), 234–248.
[4] Wolde, Tsedeke. (2014). Effects of caffeine on health and nutrition: A Review. 30.
[5] Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189.
[6] Kunachowicz, Hanna, et al. (2019). Tabele składu i wartości odżywczej żywności. Wydawnictwo Lekarskie PZWL.
[7] Tonick, S. and Muneyyirci-Delale, O. (2016) Magnesium in Women’s Health and Gynecology. Open Journal of Obstetrics and Gynecology, 6, 325-333. doi: 10.4236/ojog.2016.65041.