MAGNESIUM - INDISPENSABLE "MINERAL OF LIFE"
Table of contents
1 What is magnesium?
Magnesium is an essential mineral. This means that our body cannot produce this vital mineral itself. It must be taken in from outside through food. However, due to depleted soils, we often no longer have an adequate supply of magnesium. If there is a deficiency - and unfortunately this is very often the case - deficiency symptoms and illnesses occur.
Magnesium is involved in over 300 important processes in the human body. The metabolism uses the body's own magnesium deposits for this purpose. An adult's body stores a total of 20 to 25 grams of magnesium. At 60%, the majority of this is found in the bones, which are therefore the most important magnesium depots. Only 1% of the magnesium reserves work in the blood, from where it reaches the muscles and nerves, in whose function magnesium is actively involved. In addition, magnesium is constantly lost through sweat and urine. If this is not permanently "replenished", the body draws from the depots and removes the mineral from the bones, for example. This can reduce bone density and the skeleton gradually loses stability.
According to estimates, 15% of Germans have a magnesium deficiency and over 30% do NOT have optimal blood values. These are alarming figures, as it is actually very easy to cover individual magnesium requirements - e.g. with magnesium supplements.
Magnesium is involved in over 300 important processes in the human body. The metabolism uses the body's own magnesium deposits for this purpose. An adult's body stores a total of 20 to 25 grams of magnesium. At 60%, the majority of this is found in the bones, which are therefore the most important magnesium depots. Only 1% of the magnesium reserves work in the blood, from where it reaches the muscles and nerves, in whose function magnesium is actively involved. In addition, magnesium is constantly lost through sweat and urine. If this is not permanently "replenished", the body draws from the depots and removes the mineral from the bones, for example. This can reduce bone density and the skeleton gradually loses stability.
According to estimates, 15% of Germans have a magnesium deficiency and over 30% do NOT have optimal blood values. These are alarming figures, as it is actually very easy to cover individual magnesium requirements - e.g. with magnesium supplements.
2 What tasks does magnesium perform in the body?
Magnesium fulfills several essential tasks for health:
- Control of muscle and nerve functions
-fat metabolismand carbohydrate metabolism
- Energy production in the cells (in the mitochondria)
Build-up of proteins, enzymes, hormones, muscles,immune systemgenetic makeup
Physical reactions to stress
- Relaxation processes, both muscular and mental
Our health has a lot to do with energy. The actual place where energy is produced is inside the cells, more precisely in the mitochondria. The function and quantity of these small "power plants" can be improved by taking magnesium.
3 For whom is magnesium supplementation particularly recommended?
Magnesium supplements are recommended for people who take in too little magnesium with their diet, who excrete too much magnesium or who have an increased requirement due to illness, for example. An unbalanced diet with frequent fast food or a diet low in vegetables without vitamins is unfavorable in any case. The causes of increased magnesium excretion can be increased alcohol consumption, diabetes, physical exertion and diuretic medication.
The typical risk groups for magnesium deficiency are therefore
The typical risk groups for magnesium deficiency are therefore
- Adolescents and growing young adults
- Older people, especially if they suffer from diabetes or are taking diuretics
- Pregnant women and breastfeeding mothers
- Athletes
- People who work hard physically
- People who are permanently under stress
- Alcoholics
The following scientific study shows what influence magnesium can have on "cardiovascular diseases":https://pubmed.ncbi.nlm.nih.gov/28843443/
- Older people, especially if they suffer from diabetes or are taking diuretics
- Pregnant women and breastfeeding mothers
- Athletes
- People who work hard physically
- People who are permanently under stress
- Alcoholics
The following scientific study shows what influence magnesium can have on "cardiovascular diseases":https://pubmed.ncbi.nlm.nih.gov/28843443/
4 What is the recommended dose - when is there a magnesium deficiency?
According to the DGE (German Nutrition Society), humans need approx. 375 milligrams of magnesium per day. Depending on lifestyle and physical and mental stress, this can quickly lead to a deficiency. In the long term, this cannot remain without negative effects.
A lack of magnesium in the diet can have negative consequences for energy levels. This is because magnesium helps to reduce tiredness and fatigue and also normalizes the energy metabolism. Well-being also includes relaxed and efficient muscles. This is important for athletes and non-athletes alike. Weak muscles lead to physical complaints such as problems with the back or neck. As muscles function in a similar way to a combustion engine, it is necessary to supply them with "fuel". Otherwise tension and cramps can occur. Magnesium also contributes to normal muscle function.
Are you consuming enough magnesium? These symptoms indicate a deficiency:
A lack of magnesium in the diet can have negative consequences for energy levels. This is because magnesium helps to reduce tiredness and fatigue and also normalizes the energy metabolism. Well-being also includes relaxed and efficient muscles. This is important for athletes and non-athletes alike. Weak muscles lead to physical complaints such as problems with the back or neck. As muscles function in a similar way to a combustion engine, it is necessary to supply them with "fuel". Otherwise tension and cramps can occur. Magnesium also contributes to normal muscle function.
Are you consuming enough magnesium? These symptoms indicate a deficiency:
- Muscle cramps
- Muscle twitching
- Nervousness and inner restlessness
- headaches
- Back pain
- constipation
- General exhaustion
- Above-average need for sleep
- Numbness in arms and legs
- Extremely cold hands and feet
The good news: magnesium deficiency doesn't have to be!
Food supplementswith magnesium are well tolerated and can also be taken over a longer period of time. It is also possible to take magnesium as a preventative measure.
Results of a scientific study "Magnesium and stroke risk":
https://pubmed.ncbi.nlm.nih.gov/22205313/
- Muscle twitching
- Nervousness and inner restlessness
- headaches
- Back pain
- constipation
- General exhaustion
- Above-average need for sleep
- Numbness in arms and legs
- Extremely cold hands and feet
The good news: magnesium deficiency doesn't have to be!
Food supplementswith magnesium are well tolerated and can also be taken over a longer period of time. It is also possible to take magnesium as a preventative measure.
Results of a scientific study "Magnesium and stroke risk":
https://pubmed.ncbi.nlm.nih.gov/22205313/
5 Which magnesium is best absorbed? Is all magnesium the same?
There are different forms of magnesium, which are absorbed differently and quickly by the body, help differently and are dosed differently.
The three "best" are: MagnesiumOXIDE, MagnesiumCITRATE and MagnesiumCARBONATE
There are other magnesium compounds in food supplements, some of which are significantly inferior and therefore not really recommended!
###PRODUCT###
The three "best" are: MagnesiumOXIDE, MagnesiumCITRATE and MagnesiumCARBONATE
- MagnesiumOXID contains the highest proportion of elemental (real) magnesium.
- MagnesiumCITRATE is the form of magnesium that is absorbed best and fastest by the body. It is also the most expensive form of magnesium!
- Magnesium CARBONATE is particularly known for regulating the electrolyte balance in the body.
There are other magnesium compounds in food supplements, some of which are significantly inferior and therefore not really recommended!
###PRODUCT###
6. which magnesium to take for cramps?
Not only athletes fear it: the painful calf cramp. This is the best-known effect of a magnesium deficiency. This is because muscles that lack magnesium as an antagonist to calcium cannot work properly and are prone to tension and cramps.
A good balance between calcium and magnesium is particularly important for normal muscle function. Calcium ensures tension in the muscle, while magnesium is responsible for muscle relaxation. The decisive factor is how well the magnesium is absorbed by the body, the so-called bioavailability. While only 30 to 40% of magnesium from food is absorbed by the body, high-quality food supplements are ideally absorbed almost completely.
Capsules or powders that are made up of several magnesium compounds and do not contain any additives are ideal.
Ease of use is important for a good supply of magnesium. For example, capsules are available that only need to be taken once a day. Sticks with magnesium powder can be taken without water and are particularly practical for on the go.
A good balance between calcium and magnesium is particularly important for normal muscle function. Calcium ensures tension in the muscle, while magnesium is responsible for muscle relaxation. The decisive factor is how well the magnesium is absorbed by the body, the so-called bioavailability. While only 30 to 40% of magnesium from food is absorbed by the body, high-quality food supplements are ideally absorbed almost completely.
Capsules or powders that are made up of several magnesium compounds and do not contain any additives are ideal.
Ease of use is important for a good supply of magnesium. For example, capsules are available that only need to be taken once a day. Sticks with magnesium powder can be taken without water and are particularly practical for on the go.
7 Where should I buy magnesium products?
When buying magnesium products, you should not be blinded by the apparently low price. In particular, very cheap magnesium from the supermarket and effervescent tablets often only contain magnesium oxide. Some products claim that they "ALSO contain the expensive and particularly effective magnesium citrate", but often do not state how much citrate is actually in them. In this case, it can be assumed that the citrate content is very low.
Some products advertise that they ONLY contain the high-quality magnesium citrate. In most cases, they contain 100 mg of magnesium citrate per tablet. However, they often conceal the fact that they only contain 16% elemental (real) magnesium. This means that there is effectively only 16 mg of real magnesium per tablet.
Buying pure, natural and high-quality vitamin supplements is a matter of trust! Therefore, please always buy quality tested in Germany or in the EU! Make sure that the products are subject to strict quality controls in accordance with EU laws. If the nutrients have also been tested in renowned German laboratories, the supplier is trustworthy.
Tip: Take a look at the store reviews on the internet. On the one hand, the opinions of customers provide important information, on the other hand there are institutions that rate the provider, e.g. "Trusted Shops" or "Top Shops".
According to the EFSA (European Food Safety Authority), the following statements about the effect of magnesium ingredients are permitted:
Some products advertise that they ONLY contain the high-quality magnesium citrate. In most cases, they contain 100 mg of magnesium citrate per tablet. However, they often conceal the fact that they only contain 16% elemental (real) magnesium. This means that there is effectively only 16 mg of real magnesium per tablet.
Buying pure, natural and high-quality vitamin supplements is a matter of trust! Therefore, please always buy quality tested in Germany or in the EU! Make sure that the products are subject to strict quality controls in accordance with EU laws. If the nutrients have also been tested in renowned German laboratories, the supplier is trustworthy.
Tip: Take a look at the store reviews on the internet. On the one hand, the opinions of customers provide important information, on the other hand there are institutions that rate the provider, e.g. "Trusted Shops" or "Top Shops".
According to the EFSA (European Food Safety Authority), the following statements about the effect of magnesium ingredients are permitted:
- Magnesium contributes to normal muscle function
- Magnesium contributes to the normal function of the nervous system
- Magnesium contributes to normal mental function
- Magnesium contributes to the reduction of tiredness and fatigue
- Magnesium contributes to normal energy metabolism
- Magnesium contributes to normal protein synthesis
- Magnesium contributes to the maintenance of normal bones
- Magnesium contributes to the maintenance of normal teeth
- Magnesium contributes to the electrolyte balance
- Magnesium has a function in cell division
- Magnesium contributes to the normal function of the nervous system
- Magnesium contributes to normal mental function
- Magnesium contributes to the reduction of tiredness and fatigue
- Magnesium contributes to normal energy metabolism
- Magnesium contributes to normal protein synthesis
- Magnesium contributes to the maintenance of normal bones
- Magnesium contributes to the maintenance of normal teeth
- Magnesium contributes to the electrolyte balance
- Magnesium has a function in cell division