Hypomagnesemia – identifying symptoms, associated health risks, and evidence-based approaches to restoring optimal magnesium levels
Wojciech Wiśniewski
2026-05-19
3 min. read
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Magnesium serves as an indispensable micronutrient that underpins numerous biochemical pathways, including neurotransmitter release, muscle contraction, and bone metabolism. Emerging research suggests that prolonged magnesium deficiency may not only accelerate atherosclerotic plaque formation and compromise bone mineral density but could also contribute to oncogenic processes. A well-structured dietary approach—balancing foods that either inhibit magnesium absorption (due to compounds like phytates or excessive calcium) or enhance its bioavailability—represents the cornerstone of preventive strategies. This article provides an in-depth examination of magnesium’s physiological roles, the etiologies of its insufficiency, and clinically validated guidelines for dietary optimization and supplementation
I'm running out of magnesium
Magnesium is, alongside potassium, the most important intracellular cation. It is estimated that the vast majority of it (50 60%) is stored in bones, while 40 45% is in soft tissues. It's absolutely necessary for the proper functioning of our bodies. It turns out that it's an activator of over 300 enzymes. In addition, it is essential for the biosynthesis and maintenance of the structure of nucleic acids (the DNA component), and it also provides energy to the muscles.
Symptoms of magnesium deficiency
One of the initial and obvious symptoms of magnesium deficiency is a decrease in its excretion with urine. In addition, in some chronic cases, when this condition leads to the removal of excess calcium from the body, there is a clot, so the disease consists of chronic painful muscle contractions. This occurs often with impaired heart function and general hypertension.
Effects of magnesium deficiency
Chronic magnesium deficiency, due to its essential functions in the body, is associated with an increased incidence of cancer. Additionally, it can be associated with increased levels of free fatty acids and cholesterol in the plasma. At the same time, there is a significant increase in susceptibility to changes in arteriosclerosis.
How can you make up for the magnesium deficiency?
Of course, the best and the only way is to include a diet rich in this element. The rich sources include, among others, cocoa (of course, real powder, containing the highest percentage of cocoa, not a cocoa drink consisting mainly of sugar), cassava, nuts, peas and beans, and even oatmeal, brown rice or whole grain cereals. There are also compounds that improve the process of processing the macroelements in the small intestine. In order to improve the absorption value of magnesium, it is necessary to consume products with these proteins or a lactose-containing diet.
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