Magnesium (Mg) is the fourth most abundant mineral in the body — after calcium, potassium and sodium. It takes part in 300+ biochemical processes: from muscle contraction to the transmission of nerve signals, from energy production to sleep regulation. Yet according to studies by the World Health Organization and European research, up to 50% of people in the Western world have a magnesium deficiency or insufficient levels. The situation in Lithuania is similar, and in some groups even worse. In this educational article — why magnesium is lacking, how to recognise the symptoms and how to top it up. This article is informational and does not replace consultation with a doctor.
What magnesium does in the body
Magnesium's functions are spread across almost every system:
Muscular system
- Regulation of muscle contraction and relaxation
- Cramp prevention
- Recovery after physical activity
Nervous system
- Transmission of nerve signals
- Regulation of the stress response
- Support of brain function
- Participation in the sleep cycle
Energy
- Production of ATP (cellular fuel)
- Mitochondrial function
- Glucose metabolism
Vessels and heart
- Blood pressure regulation
- Heart rhythm
- Vessel elasticity
Bones and teeth
- Calcium metabolism
- Bone density
Hormonal system
- Insulin sensitivity
- Thyroid hormones
- Stress hormone balance
Why magnesium is lacking in Lithuania
Six main factors contribute to the deficiency:
1. Soil depletion
Modern intensive agriculture has depleted the soil over the past 50 years. Crops in 1960 contained 2-3x more magnesium than today's. This means that eating the same amount of spinach, you get less magnesium than your grandparents did.
2. Modern processed food
Processed foods (refined salt, white sugar, white-flour products) lost most of their magnesium during production. A diet with many processed products — an automatic deficiency.
3. Water softening
"Hard" water naturally contains magnesium. Modern water softeners (which many homes have) remove it. Good for limescale, bad for nutrition.
4. Coffee and alcohol
Both are diuretics — they accelerate magnesium excretion in urine. In Lithuania coffee consumption is high, alcohol consumption too.
5. Stress
Chronic stress "burns" magnesium reserves — a double blow, since magnesium deficiency in turn worsens stress management. More in the article on cortisol.
6. Certain medications
Diuretics, blood pressure drugs, contraceptives, some antibiotics — all reduce magnesium levels.
Magnesium deficiency symptoms
The problem — magnesium deficiency has non-specific symptoms that can easily be attributed to other causes:
Common symptoms (early)
- Muscle cramps (especially at night)
- "Heavy legs" feeling
- Eye twitches (involuntary flickering)
- Drowsiness, lack of energy
- Anxiety, irritability
- Headaches
- Constipation
Moderate deficiency symptoms
- Sleep problems (difficulty falling asleep, night waking)
- Eyelid pulsing
- Migraines
- PMS symptoms (in women)
- High blood pressure
- Insulin resistance
Severe deficiency symptoms
- Arrhythmia (heart rhythm disturbances)
- Painful muscle convulsions
- Tremor
- Numbness in the fingers
- Asthma symptoms
Practical test — if you have 3+ early symptoms, it is worth assessing your magnesium levels.
How to check magnesium levels
Honestly — testing is complicated:
- Blood serum test — most commonly done, but reflects only 1% of body magnesium. You can have normal blood magnesium and still be deficient.
- RBC magnesium (red blood cell) — better than serum, but not ideal.
- Magnesium loading test — the gold standard, but rarely done in Lithuania.
- Practical assessment — symptom checklist + response to supplementation (if you improve after 4-8 weeks of magnesium supplements — you may have been deficient).
Consult your doctor to decide which test is most appropriate for your case.
Foods rich in magnesium
The best source is food. Here is a table with concrete amounts:
| Food | Magnesium content (mg / 100g) |
|---|---|
| Pumpkin seeds | 535 |
| Cocoa powder (raw) | 500 |
| Almonds | 270 |
| Spinach (cooked) | 87 |
| Dark chocolate (70%+) | 230 |
| Cashews | 290 |
| Black beans (cooked) | 70 |
| Avocado | 29 |
| Banana | 27 |
| Salmon | 30 |
Recommended daily intake: 400-420 mg for men, 310-320 mg for women.
Magnesium supplements — which form is best
There are many forms of magnesium — all with different absorption and effects:
Magnesium glycinate (chelate)
- Absorption: 80-90%
- Suitable for: sleep problems, stress, anxiety
- Advantage: does not cause diarrhoea
- Disadvantage: more expensive
Magnesium citrate
- Absorption: 60-70%
- Suitable for: general use, constipation
- Advantage: relatively cheap
- Disadvantage: excessive amounts cause diarrhoea
Magnesium malate
- Absorption: 70%
- Suitable for: fatigue, fibromyalgia
- Advantage: useful for energy
Magnesium L-threonate
- Absorption: medium, BUT crosses the blood-brain barrier
- Suitable for: cognitive function, memory
- Disadvantage: the most expensive
Magnesium oxide
- Absorption: only 4%
- Suitable for: almost nothing (often sold because it is cheap)
- AVOID — most other forms offer better value for money
Magnesium sulphate (Epsom salt)
- Absorption: through the skin — minimal
- Suitable for: muscle relaxation in baths
- Advantage: convenient to use
How much to take
Typical supplement dose:
- Preventively: 200-300 mg per day
- If deficient: 400-600 mg per day
- Maximum from supplements: 350 mg (without medical supervision)
Best taken in the evening, especially if you use it for sleep or stress. With food — better absorbed.
What hinders magnesium absorption
- Too much calcium — calcium competes with magnesium. Ideal — a 2:1 ratio (calcium:magnesium).
- Iron supplements — take at different times
- Zinc — also at different times
- Antacids — reduce absorption
- Too much phosphorus (carbonated drinks)
- Strong alcohol
What helps magnesium absorption
- Vitamin D — especially important in Lithuania in winter
- Vitamin B6
- Selenium
- Food (together with the magnesium supplement)
Specific situations
Athletes
Higher need (~10-20% more). Magnesium is important for muscle recovery and cramp prevention.
Pregnant women
Higher need. But — consult your doctor before starting a supplement.
Older people
Absorption decreases with age. More attention needed for diet or supplements.
People with sleep problems
200-400 mg of magnesium glycinate in the evening can help. More in the article on sleep quality.
People under stress
Magnesium and stress — a two-way relationship. Adaptogens + magnesium can be an effective combination. More in the article on adaptogens.
Magnesium and specific health areas
Sleep quality
Magnesium is involved in GABA receptors (the calming system). Deficiency is linked to insomnia. Supplementation often improves sleep quality within 2-4 weeks.
Stress management
Magnesium is called the "relaxation mineral". It reduces the cortisol response and supports the balance of the nervous system.
PMS (in women)
Magnesium reduces PMS symptoms in many women. More in the article on women's hormonal balance.
Migraines
Magnesium deficiency is linked to migraines. Supplementation — one of the preventive strategies.
Diabetes / insulin resistance
Magnesium is important for insulin sensitivity. Diabetics often have a deficiency.
Caution
Magnesium is relatively safe, but:
- Kidney problems — magnesium is excreted via the kidneys. Kidney failure means dangerously high levels. Always consult your doctor.
- Certain medications — antibiotics, blood pressure drugs and diuretics can interact
- Excessive amounts — diarrhoea, abdominal pain, in rare cases — heart rhythm disturbances
From our range
Magnesium is a frequent ingredient in health complexes:
- Stress Shield complex — in the context of stress and cortisol support
- FOR HER and FOR HIM — for general energy support
Food supplements do not diagnose, treat or prevent disease. Talk to your doctor before starting.
Frequently asked questions
Can I really have a magnesium deficiency without obvious symptoms?
Yes. Most symptoms are subtle and easily attributed to other causes. The cause of "typical fatigue" is often a mineral deficiency.
How long does it take to see the effect of a magnesium supplement?
Sleep and anxiety — 1-2 weeks. Muscle cramps — 2-4 weeks. Energy — 4-6 weeks. Full reserves — 3-6 months.
Magnesium glycinate vs citrate — how to choose?
Glycinate — best for sleep and stress. Citrate — good for general use, especially if you also have constipation problems.
Can I get enough magnesium from food?
In theory — yes. In practice — difficult unless your diet is ideally balanced. Try this: count your daily magnesium for 3 days. Most people will get up to 250 mg, when 320-420 mg is needed.
Does magnesium help with weight loss?
Directly — no. But it reduces insulin resistance, lowers sugar cravings and improves sleep — all of which indirectly help manage weight.
Summary
Magnesium is one of the most commonly deficient minerals in modern Lithuanian life. It affects 300+ body functions — from sleep to stress, from muscles to the heart. The first solution is diet (pumpkin seeds, almonds, spinach, dark chocolate). If that is not enough — supplements. Best forms: glycinate (sleep, stress), citrate (general use), malate (energy). Avoid — magnesium oxide. Consult your doctor, especially if you take medication or have kidney problems. More on related topics — stress and cortisol, sleep quality.
This information is educational in nature and does not replace professional medical advice.
