Specialists discussed the most common signs of magnesium deficiency, explained the differences between various forms of magnesium, how to choose the most suitable supplement, and revealed the importance of this mineral for the nervous system and overall body function.
Read more TS-LKD leader on data theft from RC: a serious situation from the national security perspective
Magnesium – from muscles to the nervous system
According to pharmacist Monika Maleckaitė, although the need for magnesium is indeed higher for people who are actively engaged in sports due to faster metabolism and sweating, magnesium is not just a mineral for athletes. “Magnesium is important for each of us, and its deficiency can manifest in both working-age people and seniors,” says M. Maleckaitė, as reported by Benu and “Hila” in a press release.
Family doctor Emilė Tilindytė-Muliuolienė agrees with her. According to her, magnesium is necessary for everyone; only the required amount and form of magnesium differ.
“Magnesium is necessary for the functioning of the nervous system and emotional well-being – it calms, helps to relax, so it is useful in cases of tension and stress. This mineral is also advisable to use in acute back pain. Moreover, magnesium is used when experiencing headaches and elevated blood pressure,” says E. Tilindytė-Muliuolienė.
When magnesium is lacking, the whole body feels the signals
The most common and easily recognizable signs of magnesium deficiency are involuntary eyelid twitching and leg cramps. “With a mild deficiency, general fatigue, loss of appetite, nausea, and tingling sensations in the hands and feet may occur. If the magnesium deficiency is severe, heart rhythm disturbances, apathy, anxiety, severe headaches and migraines, as well as bone fragility, osteoporosis, and even seizures may occur,” says M. Maleckaitė.
According to E. Tilindytė-Muliuolienė, long-term magnesium deficiency can cause muscle spasms, weakness, and calcium metabolism disorders. “This mineral deficiency is also associated with metabolic syndrome, hypertension, and kidney stones,” adds the doctor.
According to her, it is worth testing magnesium levels in the body when experiencing cramps or digestive tract disorders. “It is also advisable to check for those who have been taking medications for increased acidity for a long time, as well as in cases of heart rhythm disorders, hypokalemia or hypocalcemia, and heavy alcohol consumption,” says E. Tilindytė-Muliuolienė.
Different forms of magnesium: how to choose?
Many different forms of magnesium are available in pharmacies, so choosing the right one can be difficult. According to M. Maleckaitė, organic forms of magnesium, such as citrate, glycinate, taurate, orotate, or malate, have better solubility and are absorbed more effectively than inorganic salts – magnesium oxide, sulfate, or carbonate.
Read more Expensive but memorable Last Bell celebration: mass graduate accident in Kaunas
Different magnesium salts can help alleviate various symptoms related to magnesium deficiency, so it is important to know which form of magnesium to choose. It is also important to pay attention to existing allergies or intolerances to substances such as lactose or gluten, as well as kidney function – impaired kidney function can lead to ineffective magnesium elimination, and long-term use increases the risk of hypermagnesemia.
“Magnesium orotate, lactate, and aspartate are registered as over-the-counter medicinal products, not only treating magnesium deficiency but also potentially alleviating related symptoms – irritability, fatigue, short-term anxiety, cramps. Most other forms of magnesium are registered as dietary supplements. Magnesium glycinate or bisglycinate, malate, and taurate support normal nervous system function, reduce fatigue, and these forms are more suitable for sensitive digestive systems,” says the pharmacist.
Meanwhile, higher doses of magnesium citrate can cause diarrhea, so this form of magnesium is suitable for constipation. It is also possible to find supplements in pharmacies where one tablet contains several different forms of magnesium – one of them alleviates symptoms, while other forms ensure better overall magnesium absorption.
It is important to use responsibly
According to the pharmacist, magnesium supplements are best taken as long as deficiency symptoms are felt or until a blood test shows that magnesium concentration in the body is within normal limits. Short-term use in summer, during more active activities, and with increased sweating is also appropriate.
“Long-term magnesium use with impaired kidney function can increase the risk of hypermagnesemia, and constant use of high doses can cause diarrhea or intestinal spasms. Long-term use of medications affecting stomach acidity may result in poorer magnesium absorption, so regular testing is important. Magnesium can also interact with other dietary supplements and medications, so it is important to maintain at least a 2-hour gap between it and other taken preparations,” advises M. Maleckaitė.
The pharmacist reminds that magnesium is also abundant in food products – it is found in avocados, spinach, pumpkin seeds, bananas, dark chocolate, black beans, grains, seeds, and whole grain products. “It is important to include these products in your diet and also important not to forget to drink water – this also contributes to maintaining optimal magnesium concentration in the body,” advises M. Maleckaitė.
