4 min read
Magnesium - An Invaluable Mineral Component
Sophia Williams
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Diets Premium Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Sophia Williams | min read 4 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
This article focuses on magnesium, which, alongside potassium and sodium, is the principal electrolyte in our bodies, and we are all aware that a deficiency of magnesium can result in muscle contractions, including heart muscle, and anyone who becomes irritated with ease can feel easily disheartened and can be easily removed.
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The significance of magnesium in the human body
Magnesium, as an essential component for the proper functioning of the body, supports the stabilization of the functions of the nervous system and enhances the action of nerve cells. This means that it takes part in the thinking process and affects concentration and the functioning of the brain. It also helps in the conversion of macronutrients into energy and delivers it to tissues. Magnesium also has a calming effect on cells and improves memory. It works together with calcium to direct nerve movements. It is necessary for the absorption of calcium. It also increases the digestion of bile, which prevents the formation of gallstones and stimulates the peristalsis of the intestines. It causes the release of adrenaline, a hormone that activates metabolic processes in critical situations and improves the efficiency of the body. It also regulates the function of the thyroid gland and expands the respiratory pathways, supporting the treatment of asthma and bronchitis. It also protects the body from toxic substances such as lead, cadmium, or mercury that may be present in vegetables and fruits from contaminated areas. Magnesium also reduces symptoms of premenstrual syndrome and menstrual pain, and may prevent migraines and type 2 diabetes.
Magnesium and Repercussions of Deficiency
Compensation for magnesium deficiency is essential for the body. Large amounts of coffee can easily cause magnesium to be washed out. Similarly, students, individuals who work mentally, and those who work intensively require more of this element and are more susceptible to deficiency. Intensive workouts and physical labor also lead to the excretion of magnesium from the body. We often hear that stress is responsible for magnesium deficiencies. Magnesium has a calming effect, which helps to reduce stress. Vegetables can lose up to 75% of their magnesium when cooked, so it is better to eat them raw. Our body absorbs magnesium better in an acidic environment and with the consumption of animal protein. The absorption of magnesium can be hindered in an alkaline environment, which is created, for example, by fruit juices, alcohol, saturated fatty acids, excess calcium, and phosphorus. Typical signs of deficiency include: – hypertension; – sleep problems, nightmares, and depression; – calcifications and kidney stones; – nervous tics and muscle cramps; – headaches and dizziness; – visual disturbances and excessive sweating; – hair loss and brittle nails; – difficulty concentrating, tooth decay, and lack of strength and overall weakness.
Exorbitant amount of magnesium
An exorbitant dose of magnesium can result in nausea and diarrhea, as the body attempts to expel it. In cases of substantial overdose, breathing difficulties, dizziness, and even drowsiness may also occur. However, these side effects occur very rarely, as the more magnesium in the body, the less it is absorbed. Excess magnesium is eliminated by the kidneys.
Where to find it and how much we require
Selected products that contain magnesium are: cocoa, cassava, dark chocolate, white beans, nuts, oat flakes, spinach, bananas, dates, raisins, tomatoes, onions. In these products, it occurs in its natural form. We often notice advertisements promoting magnesium chelates as the most digestible product. However, magnesium is better absorbed from natural sources and furthermore, magnesium citrate is the preferred form (according to some experts). How much magnesium do we need? Between 0.7 g and 4 g per day, depending on age and gender. Generally, there is a higher demand for magnesium in physically active individuals as they consume it the fastest.
Summary
According to many medical professionals, women with magnesium deficiency experience longer labors and more pain during childbirth than women with adequate levels of this mineral. Magnesium deficiency is responsible for many health issues, but it is difficult to overdose on it. It is easily found in our environment. However, in these times, a significant number of individuals suffer from its deficiency. This is mainly due to excessive coffee consumption and poor nutrition. In my opinion, it is therefore important to consider supplements of natural origin or to promote a balanced diet, which is the best option. It is also important to remember that health is paramount and the comfort of life of a healthy and efficient person far outweighs the comfort of a sick person.
Sophia Williams
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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