Magnesium is the 4th most abundant mineral in the body. It is found in many foods, medicines and can be taken as a supplement. It has functions as a cofactor for protein synthesis, bone development, muscle and nerve functions, blood sugar control, blood pressure regulation, and more than 300 enzymes. It takes part in the transport of calcium and potassium across the cell membrane.

Magnesium is the 4th most abundant mineral in the body. It is found in many foods, medicines and can be taken as a supplement. It has functions as a cofactor for protein synthesis, bone development, muscle and nerve functions, blood sugar control, blood pressure regulation, and more than 300 enzymes. It takes part in the transport of calcium and potassium across the cell membrane.

In the body, 50-60% of it is stored in bones and the rest in soft tissues. Since it is not produced in the human body, it must be taken from outside.



The blood values of magnesium are between 1.4-2.3 mg/dL. Values below are considered low in blood magnesium (hypomagnesemia), and values above are considered high in blood magnesium (hypermagnesemia). It gives findings according to the level of deficiency or excess.

 Where to get magnesium?

  • Green leafy vegetables (spinach, chard, etc.),
  • Nuts (almonds, cashews, peanuts, pumpkin seeds, peanut butter, raisins, hazelnuts, walnuts, etc.),
  • Legumes (beans, peas, etc.),
  • Soy milks,
  • Potatoes,
  • Brown rice,
  • Milk and milk products,
  • Red meat,
  • Chicken meat,
  • Fish (salmon, sole, etc.),
  • Banana,

What are the functions of magnesium?

  • Bone and tooth development, keeping them healthy,
  • Fluid – electrolyte balance,
  • Supporting the functions of many enzymes and hormones,
  • Regulation of blood pressure,
  • Regulation of blood sugar,
  • Cortisol balance,
  • Cell division,
  • Energy production,
  • Support for muscle functions,
  • Support for nervous system functions,
  • Preventing the damage of substances such as aluminum, nickel, cadmium, mercury, lead,
  • Transport of calcium and potassium across the cell membrane.

How much magnesium is needed?

  • 0 – 1 year old child: 75 mg/day
  • 1-3 years old child: 80 mg/day
  • Children 4-8 years: 130 mg/day
  • 9-13 years old child: 240 mg/day
  • Boy 14 years and older: 400 mg/day
  • Girl 14 years and older: 310 mg/day
  • Pregnancy period: 350 mg/day
  • Lactation period: 320 mg/day

What happens in magnesium deficiency?

Causes of magnesium deficiency (hypomagnesemia) usually include:

  • Not enought feeding,
  • Alcohol addiction,
  • Drug addiction,
  • Smoking,
  • Malabsorption (Crohn’s Disease),
  • Senile,
  • Excessive sweating,
  • Diuretic use,
  • Type 2 Diabetes Mellitus.

Magnesium deficiency sometimes does not cause symptoms. Possible signs, symptoms, and diseases include:

  • Fatigue, weakness,
  • Anorexia,
  • Nausea vomiting,
  • Skin numbness or tingling,
  • Hair loss,
  • Constipation,
  • Muscle cramps,
  • Muscle pains,
  • Heart arrhythmias,
  • Concentration disorder,
  • Seizures,
  • Osteoporosis,
  • Asthma attacks,
  • Hypertension,
  • Depression,
  • Migraine,
  • Restless legs syndrome.

What happens with an excess of magnesium?

Excess magnesium (hypermagnesemia) usually develops due to excessive intake in the form of supplements or decreased excretion due to kidney disease. Its excess affects the central nervous system, muscles and cardiovascular system. There is a contraction of the veins.

Causes of hypermagnesemia:

  • Excessive intake,
  • Kidney failure,
  • Lithium therapy,
  • Genetic diseases,
  • Muscle tumors,
  • Diabetic ketoacidosis,
  • Milk-alkali syndrome,
  • Depression,
  • Drug use (antacids, laxatives, etc.)

Symptoms usually occur when the blood level is above 4 mg/dL. Symptoms, signs and diseases of hypermagnesemia include:

  • Nausea vomiting,
  • Diarrhea,
  • Depression,
  • Muscle weakness,
  • Low blood pressure,
  • Bradycardia (decreased heart rate),
  • Heart attack,
  • Decreased deep tendon reflex



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