When it's missing, your heart stops working. Always take a sip while eating.
Author: BPO • Source: Rynek Zdrowia • Published: November 4, 2025 6:06 AM
This essential mineral can help improve mood, sleep, and exercise performance, as well as positively impact blood pressure and reduce fatigue. How do you properly supplement it?
Magnesium - as the website mito-pharma.pl reminds - can help improve mood , sleep , exercise performance , have a positive effect on blood pressure and reduce the feeling of fatigue.
It is found in some foods, such as nuts and green vegetables. This element can also be obtained through dietary supplements.
Magnesium is essential for energy production, participating in processes such as oxidative phosphorylation and glycolysis. It contributes to the structural development of bones and is crucial for the synthesis of DNA , RNA, and the antioxidant glutathione. It also plays a role in the active transport of calcium and potassium ions across cell membranes—a process crucial for nerve impulse conduction, muscle contraction, and proper heart function.
Insufficient magnesium intake in the diet may cause symptoms such as:
- anxiety,
- stimulation,
- depression,
- painful menstruation,
- headaches,
- low stress tolerance,
- loss of appetite,
- sleep disorders
- muscular system complaints: muscle spasms , in particular: spasm of the instep, spasms of the facial, jaw and calf muscles, tetany due to magnesium deficiency
- symptoms in the central nervous system : migraine, sensory disturbances, tremor.
- digestive system symptoms: constipation, nausea.
- circulatory system symptoms: hypertension , risk of arrhythmia, vascular spasms, heart disorders .
Moreover, magnesium deficiency may also have metabolic consequences, such as impaired vitamin D metabolism in bones, reduced glucose tolerance and the risk of metabolic syndrome, increased levels of triglycerides and cholesterol in the blood, and the risk of recurring calcium oxalate deposits.
In turn, during pregnancy, magnesium deficiency may affect the risk of complications such as premature birth, miscarriage or eclampsia.
Causes of magnesium deficiency include too little of this element in the diet, as well as excessive loss through the kidneys or gastrointestinal tract. The following factors contribute to an increased risk of magnesium deficiency:
- alcoholism,
- diabetes,
- ketoacidosis,
- kidney disease,
- endocrine disorders,
- Crohn's disease and other inflammatory bowel diseases,
- liver and pancreas diseases.
In turn, increased demand for magnesium is observed in children, pregnant and breastfeeding women, the elderly, and competitive athletes, among others.
However, you should not overdo it with magnesium, because an excess of this element resulting from too much supplementation can lead to diarrhea, nausea and abdominal pain.
Exceeding blood magnesium levels by 5-7 mmol/l can lead to respiratory disorders, intestinal obstruction, and even cardiac arrest. Therefore, caution should be exercised when supplementing.
The normal serum magnesium level is 0.8-1.1 mmol/l (1.95-2.68 mg/dl), while the optimal level is above 0.9 mmol/l. However, even if serum test results are normal, intracellular magnesium deficiency should not be ruled out.
To ensure adequate magnesium levels, it's worth reaching for magnesium-rich foods. The main sources include:
- nuts and seeds, e.g. pumpkin seeds, almonds, cashews,
- green vegetables such as spinach, broccoli, avocado,
- whole grain cereals - bran, quinoa, brown rice,
- legumes, including chickpeas, black beans,
- fish, red meat, seafood,
- rennet cheeses,
- cocoa, dark chocolate.
However, if we do not provide the appropriate amount of magnesium in our diet, it is worth taking supplements, remembering certain rules:
- It's best to take magnesium supplements with or after a meal ; avoid taking them on an empty stomach . Magnesium tablets at night may improve sleep quality;
- zinc reduces the absorption of magnesium – it is worth taking them separately;
- calcium in large amounts may also interfere with its absorption, so they should be used separately;
- Potassium and magnesium work together in the body, but this does not mean that if we have a deficiency of one, we will also have too little of the other;
- Daily and systematic supplementation is key.
Before administering magnesium, it is crucial to assess renal function, as renal failure can lead to decreased magnesium excretion. This can result in an excess of this element in the body.
Patients with neuromuscular disease, such as myasthenia gravis , should also approach supplementation with caution. Magnesium inhibits the release of acetylcholine, which may worsen their condition.
It's also worth remembering that magnesium may interact with certain medications. Those that increase magnesium excretion through the kidneys include:
- aminoglycosides,
- amphotericin,
- carboplatin,
- cisplatin,
- cyclosporine,
- foscarnet,
- cardiac glycosides,
- methotrexate,
- thiazides,
- loop diuretics,
- pentamidine,
- tyrolimus.
Alcohol and caffeine have a similar effect.
Abnormal absorption/utilization of magnesium is caused by: ACE inhibitors, antacids, diphosphates, quinolone, colchicine, cholestyramine, corticosteroids, digitalis glycosides, oral contraceptives, laxatives, fiber.
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