Few substances in human physiology have such an extensive curriculum and, at the same time, are so unknown to the general public as magnesium. This mineral participates in more than 300 enzymatic reactions in the body, including those related to the contraction of the heart muscle.

The functions of magnesium range from energy production and cellular synthesis to tissue reconstruction.

Despite its indispensable nature, its presence in the daily diet is often insufficient.

A silent deficiency

The data is revealing. Approximately 70% of the population has magnesium deficiencies in the diet, a figure that makes this deficiency one of the most widespread in the developed world.

The causes of magnesium deficiencies are multiple and structural. The soils exhausted by monoculture agriculture have impoverished the land, so that a spinach today does not contain the same amount of magnesium as one from 50 years ago, reports the Marco Rived Clinic portal. Added to this is treated water, which has lost much of its natural mineral content, and a lifestyle where chronic stress, coffee consumption and alcohol increase the elimination of the mineral through urine. Additionally, common medications such as certain proton pump inhibitors and some antibiotics systematically deplete magnesium stores.

The picture is further complicated by diagnostic limitations. Conventional blood tests do not always detect a deficiency, since only about 1% of the mineral present in the body circulates in the bloodstream. A normal analysis, therefore, does not necessarily rule out a deficiency.

What happens when magnesium is lacking?

The consequences of insufficient intake manifest themselves in very diverse ways. The first signs are usually subtle and easily confused with other health problems: fatigue, loss of appetite, muscle spasms, nausea and stiffness. If left untreated, the consequences can worsen and include abnormal heart rhythms, numbness, tingling sensations, and personality changes.

Magnesium deficiency can also intensify common disorders in women, such as menstrual pain and premenstrual syndrome, whose symptoms—headaches, digestive disorders or mood changes—are related to reduced levels of this mineral. On the other hand, its absence negatively influences bone health, and can aggravate osteoporosis.

Supplementation: between evidence and prudence

Against this backdrop, the magnesium supplements market has proliferated with different formulations, each with specific characteristics. Magnesium citrate, combined with citric acid present in citrus fruits, has one of the best bioavailabilities among the different presentations and is a frequent option to supplement with high doses, with multiple applications. For its part, bisglycinate—or glycinate—stands out for its digestive softness and high absorption.

A study with 210 participants revealed that an optimal intake of magnesium improves mood, promotes better lipid metabolism and promotes bone density. Since magnesium also regulates stress hormones and blood sugar levels, supplementation can have broad health benefits.

Taking magnesium supplements can improve sleep quality, reduce muscle cramps, relieve fatigue, and contribute to bone and cardiovascular health. These benefits have driven its consumption among very different profiles: from athletes seeking to optimize muscle recovery to people with chronic stress or sleep problems.

However, specialists insist on the need to act judiciously. Magnesium supplements are not a quick fix nor do they address the root causes of a deficiency. Minerals and vitamins are better absorbed by the body when they come from whole foods, so maintaining a healthy lifestyle—with exercise, adequate rest, and a balanced diet—remains the foundation.

Recommended intake and foods

The recommended daily intake of magnesium is around 400 mg. To reach that figure exclusively through food in a single day, it would be necessary to consume a whole cup of chard, 170 g of natural yogurt, 100 g of salmon, a whole avocado and two tablespoons of pumpkin seeds. A combination that, in everyday practice, very few achieve consistently.

The factors that perpetuate magnesium deficiency in the population are multiple: following “Western” diets rich in ultra-processed foods and poor in natural foods, the impoverishment of agricultural soils, current lifestyles marked by stress and intense physical exercise, and the consumption of certain medications. Currently, its role in the prevention and management of hypertension, some heart diseases and diabetes is also being investigated.

Magnesium has gone from being a technical mineral reserved for biochemistry manuals to becoming one of the most relevant supplements on the contemporary nutritional scene.

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