Magnesium - a key mineral for your health
Magnesium is an essential mineral and indispensable for numerous vital processes in the human body. It is most concentrated in the bones and muscles.
It plays a key role in maintaining bone health and strength, as well as supporting muscle contraction and relaxation. However, magnesium is found in many cells and tissues in the body and is involved in numerous enzymatic reactions.
It is important that we get enough magnesium through a balanced diet or by taking supplements. But how do we recognise whether our body needs additional magnesium? And what aspects should be considered when taking magnesium supplements? We will address these questions in detail, in this blog.
The versatile functions of magnesium
The importance of sufficient magnesium intake for the human body is demonstrated by the numerous biochemical reactions in which magnesium is involved.Some key functions of magnesium are:
- Energy production; magnesium plays a crucial role in the conversion of food into energy. It is involved as a cofactor in over 300 enzymatic reactions that are essential for the production of energy (adenosine triphosphate or ATP) in cells.
- Muscle function; magnesium is essential for normal muscle function. It regulates the relaxation and contraction of muscles, including the heart. A balanced magnesium level is necessary for smooth muscle movement and the reduction of muscle cramps.
- Bones; Together with calcium and vitamin D, magnesium plays an important role in maintaining healthy bones. It promotes the absorption and metabolism of calcium in the body, which plays a role in maintaining strong bones as well as healthy teeth.
- Nervous system; Magnesium is important for the normal functioning of the nervous system and is involved in signalling between muscle and nerve cells. It also supports normal mental function and contributes to the reduction of fatigue.
How much magnesium do we need?
The daily requirement for magnesium varies depending on factors such as age, gender, state of health and lifestyle. For adults, an average daily intake of 300-400 mg is recommended. A balanced diet, rich in magnesium sources such as nuts, pulses, wholemeal products and green vegetables, is helpful in keeping magnesium levels in the optimum range.
What situations lead to an increased need for magnesium?
The need for magnesium can increase significantly in various situations, usually during a period of restricted intake, increased consumption or increased loss of this element by the body.Some examples are:
- Pregnancy and breastfeeding
- Intensive sporting activities/endurance sports
- Chronic stress
- Chronic intestinal diseases (e.g. Crohn's disease) or persistent diarrhea
- Taking certain medications (especially proton pump inhibitors, diuretics (diuretics or "water tablets") or certain antibiotics)
- Excessive coffee or alcohol consumption
- Diabetes mellitus
- Advanced age
What signs indicate a magnesium deficiency?
Symptoms of magnesium deficiency are often non-specific. As a rule, the body first draws on magnesium reserves in bones, muscles and other tissues before symptoms appear. It can therefore be difficult to determine whether a magnesium deficiency is actually present. Some signs that could indicate such a deficiency are:- Muscle cramps, muscle weakness, tingling
- Headaches and migraines
- Irritability, depressed mood, anxiety, concentration problems
- Cardiac arrhythmia
A magnesium deficiency can also be associated with or cause disorders of the potassium and calcium balance, which can also trigger symptoms. To find out whether a magnesium deficiency is present, it is advisable to look for possible causes and to check whether the intake of magnesium through food is sufficient.
Which sources contain magnesium?
Magnesium is abundant in various foods. These include green leafy vegetables such as spinach and kale, nuts and seeds, wholemeal products, pulses and certain types of fish such as salmon and mackerel. Although magnesium is found in many foods, studies show that magnesium deficiency is nevertheless widespread in the population. The consumption of highly processed foods and the use of unbalanced fertilisers can lead to foods containing less magnesium. It may therefore be advisable to consider taking magnesium supplements to cover your daily requirements.
Different magnesium compounds: what should you look out for?
The extensive selection of magnesium products does not always make it easy to choose the right supplement. Nevertheless, it is very important to decide carefully which preparation to use. This is because the specific type of magnesium compound has a significant influence on how effectively the body can absorb the magnesium. Favourable magnesium supplements often contain magnesium that is bound to inorganic compounds. Examples of this are magnesium sulphate, magnesium chloride, magnesium hydroxide and magnesium oxide. These forms are poorly absorbed by the body and higher doses can have laxative effects.
Organically bound magnesium, on the other hand, is much better absorbed and has a higher biological availability. In addition, these compounds come from natural sources such as green leafy vegetables, nuts, seeds and wholemeal products. One example of this is magnesium citrate, which is also contained in Magnesium Plus from Allvital.
Magnesium Plus from Allvital
In addition to the type of magnesium compound, the presence of the right cofactors in a dietary supplement also plays a key role. Cofactors are other nutrients, vitamins or minerals that work synergistically with magnesium to optimise its biological effectiveness. Magnesium Plus from Allvital, for example, contains vitamin B6, aronia berries and inulin in addition to magnesium. Like magnesium, vitamin B6 supports the metabolism, the nervous system and mental health. It also improves the cellular absorption of magnesium. Inulin helps to improve the absorption of magnesium in the intestine.
Taking Magnesium Plus on a daily basis therefore provides many benefits that can support both mental and physical health.
