Magnesium: biological function, deficiency symptoms, and consequences of insufficient intake – which nutrients are depleted due to magnesium supplementation?
Max Müller
2026-03-19
3 min. read
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Minerals constitute a class of chemical compounds that the human body cannot synthesize independently, meaning their sole source must be dietary intake. Based on their concentration within tissues, they are categorized into two primary groups: macroelements, which require a daily intake exceeding 100 milligrams, and microelements, needed in substantially smaller quantities. Among the essential macro-minerals is magnesium—a critical element for myriad physiological functions, the inadequate supply of which may result in significant homeostatic imbalances [1].
Magnesium
It is one of the most important ions necessary for proper functioning of the body. The presence of magnesium is necessary for the more than 300 biochemical reactions that take place in it [2]. More than half of magnesium in the human body is found in bones (55 60%), 40 45% in soft tissue cells, mainly in muscles, and only 1% in extracellular fluids [3].
Magnesium plays a role in the body
Magnesium is essential for the synthesis and breakdown of high-energy compounds, mainly ATP, which makes it possible to provide energy for muscle work. Magnesium's presence is also required in many stages of protein biosynthesis, nucleic acid biosynths, and carbohydrate conversion and fat metabolism.[3] It is also essential for proper brain functioning. It also slows down aging processes and acts as an anti-stress agent. It accelerates the absorption of calcium in the digestive tract.
I'm running out of magnesium
The daily demand for magnesium is around 300400 mg. However, it increases during physical exercise, due to severe stress, during pregnancy and during breastfeeding. Ensuring optimal magnesium intake is essential for the proper functioning of many organs. The results of studies indicate that most people's diets do not contain enough magnesium-rich foods, such as leafy vegetables, nuts [4].. Magnesium occurs most often as a result of insufficient phosphorus intake, or magnesium deficiency in the digestive system (e.g. excessive alcohol intake), which can also lead to excessive levels of calcium in the liver, as well as excessive amounts of sugar and calcium, which can lead to increased levels of diarrhea in the kidneys, and may lead to a significant increase in the number of metabolic events.[1]
Effects of magnesium deficiency
Among the most important effects of magnesium deficiency in the body are: circulatory disorders, heart failure, hypersensitivity, anemia, behavioural problems, deterioration of the body's immune system, fragility of bones, increased incidence of cancer [1].
What's the issue with magnesium?
Magnesium deficiencies result not only from inadequate supply of this element with food, but also from excessive stress and sweating. Increased magnesium release from the body through the kidneys occurs in people who use diuretics, diabetics and people who abuse alcohol [3].. Phosphoric acid in popular soft drinks also causes a decrease in magnesium levels.. Additionally, chronic stress and heavy sweating lead to increased excretion of any part of the body [5].. There is a very popular view that coffee has a negative effect on the maintenance of normal levels of magnesium products.. Magnesium studies may suggest that magnesium consumption is too high for caffeine consumption.. However, it is important to note that there is a significant increase in the amount of caffeine produced in the body in the first 4 days of the study.
