Magnesium - The mineral for health
Studies show that around 25% of the population in Germany does not have an adequate magnesium supply. Fatigue, muscle cramps and sleep disorders can be the result. In this article you will find out why magnesium is important, why you should ensure you have an adequate magnesium intake and which foods contain a lot of magnesium.
Table of contents
- What is magnesium?
- Function of magnesium in the body and for health
- What else could magnesium help with?
- Recommended intake for magnesium
- How can a magnesium deficiency occur?
- Symptoms of magnesium deficiency
- Can magnesium help with muscle cramps?
- Who is magnesium supplementation suitable for?
- Side effects of magnesium
- What should you pay attention to when buying?
- Foods containing magnesium
- Interactions with medications
- Conclusion
- Sources
What is magnesium ?
Magnesium is an essential mineral. It is found in every cell in our body and is needed for over 300 biochemical reactions. We must consume sufficient amounts of magnesium because our bodies cannot produce it themselves. Magnesium is found mainly in our bones, but it is also found in our muscles and other organs. Around 1% of magnesium is found in the blood. Magnesium is one of the most common elements in the earth's crust. In plants, it is essential for photosynthesis. The central atom in the chlorophyll molecule, which gives plants their green color, is magnesium.
Did you know? Chlorophyll and hemoglobin, the molecule that gives our blood its red color, have very similar structural formulas. One of the few differences is that the central atom in hemoglobin is iron and not magnesium.
What function does magnesium have in the body and for health?
Magnesium has both direct and indirect positive effects on various areas of the body. Based on reports from the European Food Safety Authority (EFSA), the following positive effects of magnesium can be summarized:
What else could magnesium help with?
A 2011 study concluded that magnesium stimulates the brain's reward system, which plays a role in depression, for example. (1) In addition, the therapeutic use of magnesium is being researched for a wide variety of symptoms and illnesses. These include other psychiatric illnesses such as neuroses, psychoses and Alzheimer's, as well as addictions. In addition to stimulating the reward system, the mineral has the capacity to reduce the activity of glutamatergic substances. This is particularly important in the treatment of obsessive-compulsive disorders. (2) In addition, a magnesium deficiency is associated with osteoporosis. (3) Further studies have shown that too low and too high magnesium concentrations in the blood increase the risk of dementia. (4)
British molecular biologist Carolyn Dean, author of the book ' The Magnesium Miracle', summed up the symptoms of magnesium deficiency as follows:
“Magnesium deficiency can produce symptoms of anxiety or depression, including muscle weakness, fatigue, eye twitches, insomnia, anorexia, apathy, apprehension, poor memory, confusion, anger, nervoisness and rapid pulse.”
German translation:
A magnesium deficiency can lead to the following symptoms: anxiety, depression, muscle weakness, fatigue, eye twitching, sleep disorders, anorexia, apathy, fearfulness, poor memory, confusion, irritability, nervousness and rapid pulse.
What are the causes of magnesium deficiency ?
According to the National Consumption Study II (NVSII) , 26.1% of women and 28.6% of men in Germany are not adequately supplied with magnesium . A main reason for a reduced magnesium intake is a diet that does not meet requirements . (7)
The high degree of processing of food has led to less magnesium being contained in our diet. For example, refined flour (white flour) contains significantly less magnesium than wholemeal flour . Since almost only white flour is used these days, the magnesium content is lower than in wholemeal flour. The result: people get enough energy from their diet, but important minerals such as magnesium are often not consumed in sufficient quantities due to the high degree of processing. Eating highly processed foods made from refined flour can also be associated with a reduced intake of other minerals such as zinc and iron. Find out more about zinc and iron in our next blog articles.
In addition, many people generally do not consume enough magnesium-rich foods. You will find a table of magnesium-rich foods further down in the text. Another point: a high loss of magnesium and other minerals through sweating can also lead to an increased need for magnesium. Athletes or people who sweat a lot in particular should ensure they have an adequate magnesium intake.
Regular and high consumption of alcohol, nicotine and sugar can also deplete mineral stores. Alcohol reduces the effect of a hormone that regulates kidney function. The so-called antidiuretic hormone (ADH) leads to increased fluid excretion via the kidneys, which also causes magnesium to be excreted.
A permanently high level of stress can also contribute to a magnesium deficiency, as a constantly elevated cortisol level also leads to an increased excretion of magnesium through the kidneys. Anyone who has to take medication regularly, especially diuretics, should also pay more attention to their mineral intake, as this also flushes out many minerals. Older people in particular are often affected by this and suffer from a deficiency.
How does a magnesium deficiency manifest itself?
A magnesium deficiency usually manifests itself in symptoms such as muscle twitching, muscle cramps, dizziness, digestive problems, irritability, tiredness and headaches . General fatigue and loss of performance, as well as sleep problems, can also be the result of a magnesium deficiency.
If you notice such symptoms, it is a good idea to discuss this with your doctor. He or she can then test your magnesium levels in your whole blood or urine. If a deficiency is identified, it is recommended that you take a magnesium supplement to supplement your diet. The normal value for adults is between 0.8 and 1.1 mmol/l blood.
Can magnesium help with muscle cramps?
Although magnesium contributes to normal muscle function, various studies have shown that taking magnesium does not significantly improve muscle cramps. However, a deficiency can have a negative effect on muscle tone. (5,6) Athletes or people who sweat a lot in particular should therefore ensure they have an adequate supply to prevent a deficiency.
Who should supplement magnesium?
Magnesium supplementation is particularly useful if a magnesium deficiency has been diagnosed. Preventive supplementation is not recommended, but is harmless up to a certain limit. However, the requirement should always be covered through diet. Athletes, people with alcohol addiction, pregnant women and people taking diuretic medication in particular should consider a magnesium test and, if a deficiency is evident, supplement with a product if necessary. This should be discussed with your doctor in advance.
Can you overdose on magnesium?
Yes. As with all nutrients, excessive amounts or incorrect dosage can lead to side effects. However, hypermagnesemia is only possible with excessive intake of supplements or severe kidney weakness.
Symptoms of hypermagnesemia only appear when the level is above 2 mmol/l. Magnesium overload and a shift in the biochemical balance can then lead to muscle paralysis, a drop in blood pressure and cardiac arrhythmias. Therefore, when supplementing with magnesium, you should always ensure that you take the correct dosage.
What should you pay attention to when buying?
When buying a magnesium supplement, look for a transparent manufacturer and a product that is as free of additives and fillers as possible. The dosage form and organic compound are also important for the bioavailability of the magnesium. The highest serum concentration was achieved with magnesium citrate and glycinate. (5, 6) You should also make sure that the dosage is appropriate to your needs. However, before you resort to dietary supplements , you should make sure you have a diet rich in magnesium.
Foods containing magnesium
To ensure that you can meet your daily magnesium requirements, it is advisable to take a look at which foods contain high amounts of magnesium. Foods that contain magnesium include:
A balanced and well-planned diet is also important to ensure that you not only get enough magnesium, but also all other essential nutrients.
Did you know? Certain food components such as phytic acid, calcium and fiber can inhibit magnesium absorption in the intestine. Vitamin D , somatropin and parathyroid hormone , on the other hand, promote magnesium absorption.
Such interactions with food components are due, among other things, to the fact that they form poorly soluble complexes with magnesium in the intestine, which reduce bioavailability.
How much magnesium should you take daily?
The German Nutrition Society recommends a daily magnesium intake of between 300 and 400 mg . Breastfeeding women have an increased need for magnesium.
Interaction with medications
Interactions can occur not only with food components, but also when taking medication at the same time. Diuretics , e.g. to reduce blood pressure, lead to increased magnesium excretion in the urine and thus to a deficiency if not supplemented. However, there are also so-called potassium-sparing diuretics, which even prevent the excretion of magnesium.
Studies have also shown that proton pump inhibitors (PPIs; acid blockers/stomach protectors), such as omeprazole or lansoprazole, can lead to magnesium deficiency when used long-term. (12)
Magnesium can also form insoluble complexes with some antibiotics , such as tetracyclines (Declomycin®), doxycycline (Vibramycin®) and fluoroquinolone antibiotics (ciprofloxacin (Cipro®) and levofloxacin (Levaquin®)). If these antibiotics cannot be avoided, they should be taken at least 2 hours before or 4 - 6 hours after the magnesium-containing dietary supplement . In addition, studies with schizophrenic patients have shown that they have a reduced magnesium concentration in erythrocytes. (13) However, magnesium can also inhibit the absorption of some medications, e.g. bisphosphonates for the treatment of osteoporosis. It is best to always speak to your doctor before taking a dietary supplement .
Conclusion:
Magnesium is an essential mineral that the body cannot produce itself. Therefore, you should always ensure that you consume sufficient magnesium-rich foods. If it is not always possible to consume around 300-400 mg per day and you are experiencing symptoms, a magnesium test is advisable. If a deficiency is diagnosed, a dietary supplement is recommended for treatment. When taking the supplement, make sure not to take it with calcium or a high fiber content. You should also make sure that you eat a magnesium-rich diet. The best sources of magnesium include pine nuts, soybeans, peanuts and chickpeas. Green leafy vegetables are also a good source of magnesium.
