Magnesium is an essential mineral and indispensable for all organisms. A deficiency of this mineral becomes apparent at the latest when muscle and calf cramps occur. Here is an overview of everything you need to know about symptoms of magnesium deficiency, daily requirements, and forms of magnesium such as magnesium citrate.
Magnesium for muscle relaxation?
Magnesium is an essential mineral and indispensable for all organisms. Even plants can suffer from magnesium deficiency, as their chlorophyll—the green pigment in leaves—consists of about two percent magnesium when healthy. An adult human body contains approximately 20 g of magnesium.
The mineral plays an essential role in numerous metabolic processes and is involved in hundreds of enzymatic reactions as a coenzyme or enzyme component. Free magnesium ions also have an important function as secondary messengers in the human immune system and stabilize the resting potential of cells in muscles and nerves. If you frequently suffer from muscle cramps, such as calf cramps, the concentration of calcium in relation to magnesium in your organism is likely too high. Magnesium relaxes the muscles by reducing the influx of calcium and, consequently, the tendency to cramp.
What are the symptoms of magnesium deficiency?
If the need for magnesium is not adequately met over a longer period, various symptoms can appear; these are not solely attributable to a magnesium deficiency, as magnesium is involved in many functions. Nervousness and irritability might occur on one hand, while fatigue, feelings of weakness, and lack of concentration may appear on the other. A lack of magnesium is also frequently associated with loss of appetite, nausea, muscle cramps, concentration problems, headaches, and, in advanced stages, cardiac arrhythmias. Some scientists also suspect that magnesium deficiency can exacerbate depression.
How much magnesium is needed daily?
Depending on age and gender, there are estimated values from the German Nutrition Society (1) for an appropriate daily intake, which for magnesium lies between 300 and 350 mg for adolescents and adults. Nicolai Worm, a professor at the German University for Prevention and Health Management (DHPG), considers this guideline to be set too low. According to him, the figures are based on the population average. He recommends higher doses for optimal supply.
According to the National Nutrition Survey II (2), which collected data on the dietary habits of Germans between 2005 and 2007, a quarter of men and a third of women are inadequately supplied with this essential mineral. Among girls between 14 and 18, it is as high as half. Pregnant women, nursing mothers, and seniors also belong to the risk groups.
Good to know: Your body excretes important minerals, including magnesium, through sweat. Therefore, ensure a sufficient supply of magnesium, especially in summer, during physically demanding activities, and during intense sports.
Magnesium Citrate Capsules
The anti-stress mineral
Magnesium deficiency and diabetes
Diabetics suffer from magnesium deficiency particularly often. This could even be one of the underlying causes of the clinical picture. Two of the largest epidemiological studies (3)—studies concerned with the prevalence of diseases in the population—found through the examination of a total of approximately 130,000 participants that people who have a permanently low-magnesium diet are significantly more likely to develop diabetes.
Which foods are rich in magnesium?
The mineral magnesium is vital, but it cannot be produced by our body itself. Therefore, intake through food is essential for survival. Magnesium is primarily found in whole grain products, but also in mineral water, meat, fish, seeds and kernels, vegetables, legumes, as well as milk and dairy products.
What forms of magnesium are available?
Magnesium supplements always provide magnesium as magnesium compounds, meaning the magnesium is bound to another substance. For example, in the organic compound magnesium citrate, the mineral is bound to citrate, the salt of citric acid, whereas in inorganic magnesium carbonate, it exists as a compound with the salt of carbonic acid. There are other compounds such as magnesium sulfate or magnesium oxide.
When and how long should I take magnesium?
In the case of increased magnesium requirements or a diagnosed magnesium deficiency, magnesium should be taken daily and over the long term. It can take several weeks for the body's own magnesium stores to be sufficiently replenished. Furthermore, magnesium only remains useful in the organism if there are enough binding molecules available. These are only formed through biochemical adjustments after an increased amount of the mineral has been supplied over a longer period.
Conclusion
Magnesium is a vital mineral that participates in many metabolic processes in the body. Magnesium plays an important role in the muscular system. Symptoms of magnesium deficiency can include muscle cramps, but also fatigue, feelings of weakness, and concentration disorders. The daily requirement for magnesium is between 300 and 350 mg per day. Pregnant women, nursing mothers, and older people may have a higher requirement. Magnesium can only be absorbed through diet. Foods rich in magnesium include whole grain products, mineral water, meat, fish, seeds and kernels, vegetables, legumes, and milk and dairy products. There are various magnesium compounds. Magnesium citrate is a form that is readily available to the body.
Magnesium literature:
1.) www.dge.de/wissenschaft/referenzwerte/magnesium/
2.) www.bmel.de/DE/themen/ernaehrung/gesunde-ernaehrung/nationale-verzehrsstudie-zusammenfassung.html
3.) https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional
Are you interested in products containing magnesium? You can find them here.
