Magnesium

What is magnesium?

Magnesium is an essential mineral that our body needs for numerous functions. The majority of our total body magnesium is found in the bones and muscles. It is therefore not surprising that magnesium has important tasks in these areas of the body. Magnesium is also involved in around 600 enzyme reactions as an enzyme component or coenzyme in the organism.

Since the body cannot produce magnesium itself, it must be obtained through diet or dietary supplements.

Why does the body need magnesium?

Magnesium... 

• plays a role in cell division
• contributes to the maintenance of normal teeth
• contributes to the maintenance of normal bones
• contributes to normal psychological function
• contributes to normal protein synthesis
• contributes to normal muscle function
• contributes to normal nervous system function
• contributes to normal energy metabolism
• contributes to electrolyte balance
• contributes to the reduction of tiredness and fatigue

Which foods are rich in magnesium?

Whole grain products, seeds, and nuts are rich in magnesium. Other good sources of magnesium include legumes, fish, and green leafy vegetables such as spinach. Due to their frequency of consumption, potatoes, meat, and (dairy) products also make a significant contribution to magnesium intake despite their low magnesium content.

What happens when there is a magnesium deficiency?

Magnesium deficiency is rare in Germany among healthy people with normal eating and lifestyle habits. Causes of deficiency include gastrointestinal disorders such as chronic diarrhea and vomiting, but also kidney disease, chronic alcohol consumption, and the use of certain medications such as diuretics.

The symptoms of a deficiency are very unspecific and therefore difficult to recognize. Initially, symptoms such as fatigue, headaches, inner restlessness, and exhaustion occur. As the deficiency progresses, more serious problems such as muscle cramps and twitching, numbness, and, in severe cases, cardiac arrhythmia can occur.

How much magnesium should I consume per day?

The German Nutrition Society (DGE) estimates that an adequate magnesium intake for women is 300 mg per day and for men 350 mg per day. Pregnant and breastfeeding women do not have an increased need for magnesium.

What forms of magnesium are there?

There are inorganic and organic forms of magnesium. Inorganic forms such as magnesium oxide have a depot function, which supplies the body with magnesium over a longer period of time. Organic forms of magnesium such as magnesium citrate, magnesium taurinate, or magnesium bisglycinate are bound to amino acids or citrate.  These forms can be better utilized by the body, which means that they have higher bioavailability and can take effect more quickly.

Can other minerals inhibit magnesium absorption?

Various minerals can impair magnesium absorption. Anyone who takes high doses of calcium, zinc, iron, phosphorus, copper, and manganese in the form of dietary supplements should not do so in combination with a magnesium supplement.

What is the best way to take magnesium supplements?

You should not take the daily dose all at once, but spread it out over the day; in the case of our magnesium capsules, you should divide the intake into 2-3 portions per day. This is important because smaller amounts are often better tolerated and the body can only efficiently absorb a limited amount of magnesium.