Two men jogging on a country road - athletes often have magnesium deficiency Two men jogging on a country road - athletes often have magnesium deficiency

Magnesium deficiency: Everything you need to know

Muscles, bones, nervous system: Magnesium is involved in lots of the human body’s vital processes. Unfortunately, we can’t produce the mineral ourselves but need to introduce it through our food. If we take too little it may cause magnesium deficiency over the long term. Read this to find out what the signs are and which groups are particularly at risk.

What causes magnesium deficiency?

According to the German Nutrition Society (DGE), women aged 25 and over need to take 300 mg magnesium a day. The recommended intake for men is as much as 350 to 400 mg a day depending on their age.1 It’s not always easy to get to this amount through your food alone. People who aren’t on a balanced diet are at risks of magnesium deficiency.

And some people’s daily requirement can be higher than others. The at-risk groups include:

People who are under a lot of stress in their private or professional life also often suffer from magnesium deficiency. And people with chronic diseases such as diabetes are more likely to experience magnesium deficiency because their bodies eliminate higher amounts of magnesium.

Typical signs of magnesium deficiency

But how can you tell if you have magnesium deficiency? Unfortunately, it’s often associated with very non-specific symptoms that most people ascribe to other causes. These symptoms may affect muscles or nerves, but also the cardiovascular system. These typically include:

A link has also been established between magnesium deficiency and migraine. Since nerves become more excitable when magnesium levels in your blood fall, migraine patients need to be particularly careful about their magnesium intake.


Typical symptoms of magnesium deficiency may also be signs of other underlying diseases. If your symptoms do not improve by taking magnesium over a prolonged period you should consult your doctor about the cause.

How to reverse magnesium deficiency

Do the symptoms of magnesium deficiency seem familiar? Then you need to sort out the deficiency as quickly as possible. Ensuring you have a balanced diet is important. Bananas and nuts, for example, are rich in magnesium. Magnesium products from the pharmacy are also suitable for treating a deficiency. The Biolectra® Magnesium range has extra-high-strength products that are perfect for reversing magnesium deficiency, as well as lower-strength products to maintain your basic daily supply.