Magnesium

Role of Magnesium (Mg) in the Body

Magnesium is a vital mineral involved in more than 300 biochemical reactions. It is essential for the nervous system, muscles, heart, bones, and metabolism.

Main functions of magnesium:

1. Energy metabolism – participates in ATP synthesis (the main energy source).
2. Neuromuscular regulation – controls nerve impulse transmission and muscle contraction (including the heart).
3. Cardiovascular system – supports heart rhythm, lowers blood pressure.
4. Bone tissue – strengthens bones (60% of magnesium is stored in the skeleton).
5. DNA and protein synthesis – necessary for cell division and enzymeEnzymes are proteins that accelerate chemical reactions in the body. They ensure the occurrence of metabolic processes such as food digestion, energy release, cell formation, and many others. production.
6. Blood glucose regulation – affects insulin action.

---

Symptoms of Magnesium Deficiency (Hypomagnesemia)

Magnesium deficiency is common, especially with unbalanced nutrition, stress, or gastrointestinal diseases.

Early signs:

• Muscle cramps (especially at night)
• Eye twitching, tremor
• Fatigue, irritability, insomnia
• Headaches, dizziness

Severe deficiency:

• Arrhythmia (extrasystole, tachycardia)
• Numbness and tingling in extremities
• Seizures (tetany)
• Depression, anxiety
• Increased blood pressure

Risk groups:

• People with gastrointestinal diseases (celiac disease, Crohn’s disease)
• Diabetics (insulin resistance increases Mg loss)
• Alcoholics (ethanol excretes magnesium)
• Pregnant women and athletes (increased consumption)
• Taking diuretics (furosemide) or proton pump inhibitors (omeprazole)

---

Symptoms of Magnesium Excess (Hypermagnesemia)

Magnesium overdose is rare and usually occurs with kidney failure or excessive supplement intake.

Signs of excess:

• Nausea, vomiting, diarrhea
• Weakness, drowsiness
• Low blood pressure
• Slow pulse (bradycardia)
• Respiratory distress (in severe cases – coma)

Dangerous levels (> 2.5 mmol/L):

• CNS depression
• Cardiac arrest (with sharp increase)

---

Normal Magnesium Levels in Blood

Magnesium levels are determined in blood serum. Reference values:

• Adults: 0.7–1.1 mmol/L (≈ 1.7–2.6 mg/dL)
• Children: 0.6–1.0 mmol/L

Notes:

• Blood magnesium test does not always reflect total deficiency, as 99% of Mg is inside cells and bones.
• For accurate diagnosis, erythrocyte magnesium or 24-hour urine magnesium excretion is sometimes checked.

---

How to Maintain Magnesium Levels?

Sources of magnesium:

• Nuts (almonds, cashews)
• Seeds (pumpkin, sunflower)
• Green leafy vegetables (spinach)
• Legumes (beans, lentils)
• Dark chocolate (>70% cocoa)

Supplements (as prescribed by a doctor):

• Magnesium citrate (best absorption)
• Magnesium glycinate (gentle action, suitable for stress)

Important! In case of kidney failure, magnesium intake should be supervised by a doctor.

---

Conclusion

Magnesium is a key mineral for the heart, nerves, and muscles. Deficiency manifests as cramps, arrhythmia, and fatigue, while excess (rarely) causes weakness and bradycardia. Normal blood level: 0.7–1.1 mmol/L. For prevention, include nuts, greens, and legumes in your diet.