Magnesium - The most valuable mineral
Information, effects, deficiency, dosage, side effects
Magnesium is involved in the formation of more than 300 vital enzymes in the body. This shows how important it is for performance and energy. Magnesium relaxes the muscles and prevents muscle cramps. It is a natural anti-stress agent, regulates blood pressure and prevents cardiac arrhythmias. Magnesium is the most valuable mineral of our time.
Magnesium is the power mineral for all ages. It is of great importance for cell metabolism, especially in the bones and muscles, so that even a slight deficiency can have consequences for well-being and health.
Magnesium is therefore particularly important for people with an increased need for this mineral. In addition to pregnant women and nursing mothers, this includes athletes and diabetics.
But even in old age, an adequate supply of magnesium not only protects the bones, but also the cardiovascular system.
What is magnesium?
- Magnesium is not only an element and an alkaline earth metal, but also a vital mineral for the human body.
- Since magnesium can't be produced by the body itself, a regular intake is necessary for the body.
- Magnesium plays a crucial role in energy metabolism and is therefore particularly important for active people.
- It is also involved in the conduction of excitation in the nervous system and is therefore essential for muscle work.
- Magnesium not only relaxes the muscles, but also ensures that the entire musculoskeletal system, including the cardiovascular system, functions smoothly.
- Experts speak of a latent chronic magnesium deficiency in the industrialized nations, which can have consequences especially for expectant mothers, athletes and diabetics.
- Magnesium is only found in food, although the organic compounds are much better absorbed by the body.
- The magnesium concentration in many foods has been declining for years and is further reduced through washing and cooking.
Whenever a muscle moves, magnesium becomes necessary. As an important component of over 300 enzymes, it is involved in almost all of the cell's metabolic processes.
In addition to stabilizing cell walls and proteins, magnesium is also required for the conversion of high-energy substances such as glucose. Without magnesium, no energy can be provided in the body.
And even in the transmission of stimuli between nerves and muscles, smooth interaction is only guaranteed with magnesium. Magnesium is also vital for strength in teeth and bones.
Magnesium is recommended for:
Who is magnesium particularly important for?
- Pregnant and breastfeeding women
- Children and adolescents
- People over 60
- People who have an increased need for magnesium due to medication, alcohol or stress
- People with a magnesium intake disorder or magnesium deficiency
- Migraine and headache patients
Detecting a magnesium deficiency
A lack of this mineral, which is indispensable for the human body, can manifest itself in many different ways.
- Calf and muscle cramps
- Restlessness and nervousness
- High blood pressure
- Lack of concentration
- Headaches and migraines
- Rapid heart rate, cramps in the heart muscles, irregular heartbeat
- Stomach and intestinal problems such as nausea, vomiting, diarrhea and cramps
- Sleep disorders
- Premature labor during pregnancy
- Brittle fingernails, carious teeth
Magnesium in food
Magnesium is found in all foods in nature, even in water. However, the content in the individual foods varies greatly.
Cooking and processing reduce the magnesium content - even for foods that contain a lot of magnesium. Alcohol, coffee, sugar and a high-protein diet are also responsible for reduced magnesium levels in the body.
Magnesium is particularly abundant in all wholegrain products, dark chocolate, nuts, seeds, beans, peas and green leafy vegetables. Meat, fish and dairy products are also magnesium suppliers.
Magnesium content (in mg) per 100g of common foods:
- Seaweed - 760
- Pumpkin seeds - 532
- Wheat bran - 490
- Wheat germs - 336
- Almonds - 270
- Cashew nuts - 267
- Molasses - 258
- Brewer's yeast - 231
- Buckwheat - 229
- Brazil nuts - 225
- Ragweed - 220
- Hazelnuts - 184
- Peanuts - 175
- Millet - 162
- Wheat grain - 160
- Pecans - 142
- Walnuts - 131
- Rye - 115
If you have an increased magnesium requirement and can't cover it through food intake, you should take magnesium capsules as a dietary supplement.
Magnesium dosage and intake
Actually, covering the daily magnesium requirement with the many different magnesium-rich foods should not be a problem. But who eats 9 bananas in a day?
A sufficient supply with the dose of 300 to 400 mg magnesium daily recommended by the German Nutrition Society sometimes proves difficult.
Especially for athletes, expectant mothers, children and adolescents in the growth phase and diabetics, the sometimes even higher recommended doses are difficult to ingest through the diet.
Here, taking magnesium via dietary supplements offers a sensible alternative to counteract a magnesium deficiency.
As for magnesium, an exact dose cannot be recommended for a specific person. How much magnesium you should take is determined by your symptoms and your reaction to magnesium.
The officially recommended amount (RDA) for magnesium is around 400mg of elemental magnesium. However, many people need more. Some people get palpitations, calf cramps, and nervous muscles if they don't take enough magnesium. If you take more than the daily dose, the magnesium can overwhelm the intestine and have a laxative effect.
The magnesium requirement varies depending on the person
Don't be surprised if you need a certain amount of the mineral while another person needs to take twice as much. The magnesium requirement increases with stress, heavy sporting activity or physical work.
The best way to achieve a healthy magnesium level - even during stress or activity - is magnesium capsules, which contain several magnesium compounds.
Magnesium side effects
Some people are so ecstatic about magnesium that they forget to slowly increase the dose and think "the more, the better”.
Ingesting too much magnesium initially can have an unexpected laxative effect that may make you think you can't tolerate magnesium.
To prevent this, it is important to start with a lower dose of 150 to 200 mg and increase it to 400 mg once or twice a day when your bowel movements have normalized to a comfortable level.