Magnesium: Functions, Requirements and Nutritional Tips

Magnesium is a vital mineral that performs a variety of functions in the human body. It plays a key role in supporting muscles, nerves and energy metabolism. Despite its importance, magnesium is often overlooked and many people do not consume enough of it. In this post, you will learn why magnesium is so important, what functions it performs in the body and how you can ensure you are getting enough of this essential mineral.

 

What is Magnesium?

 

Magnesium is an essential mineral that the body cannot produce itself. It must therefore be obtained through food. Magnesium is involved in over 300 enzymatic reactions , including energy production, protein synthesis and the breakdown of carbohydrates. It also plays a central role in maintaining normal muscle and nerve function, regulating the heartbeat and supporting the immune system.

 

Functions of Magnesium in the Body

 

Magnesium contributes to a healthy body and a balanced metabolism in many ways. The most important functions include:

 

• Supports muscle function : Magnesium helps relax muscles and helps prevent muscle cramps and tension.

• Nerve function : It supports the transmission of nerve impulses and ensures that the nervous system functions smoothly.

• Energy production : Magnesium is involved in the conversion of food into energy, particularly by activating enzymes that break down carbohydrates and fats.

• Bone health : About 60% of the magnesium stored in the body is found in the bones, where it contributes to bone health.

• Regulating heart rhythm : Magnesium plays an important role in maintaining a regular heartbeat.

• Electrolyte balance : It helps regulate the balance of electrolytes in the body and contributes to maintaining normal blood pressure.

 

Magnesium requirements: How much magnesium do you need?

 

Daily magnesium requirements vary depending on age, gender and individual needs. Here are the general recommendations:

 

• Adult men : 300-350 mg per day

• Adult women : 300-350 mg per day

• Pregnant women : 300 mg per day

• Children : 80-240 mg, depending on age

https://www.dge.de/forschung/referenzwerte/magnesium/

 

These values ​​are guidelines. Athletes, pregnant women or people with health problems may have higher needs.

 

Natural Sources of Magnesium

 

Fortunately, there are many foods that are rich in magnesium and can easily be incorporated into your daily diet. The best sources of magnesium include:

 

• Green leafy vegetables such as spinach, chard and kale

• Nuts and seeds , especially almonds, sunflower seeds and pumpkin seeds

• Whole grain products such as oatmeal, quinoa and brown rice

• Legumes such as lentils, chickpeas and black beans

• Fatty fish such as mackerel and salmon

• Dark chocolate (with a high cocoa content)

 

By including these foods in your meals on a regular basis, you can ensure that you get enough magnesium.

 

Magnesium deficiency: symptoms and risks

 

A magnesium deficiency can manifest itself in various physical symptoms. Mild deficiency symptoms are often difficult to detect, but the most common signs include:

 

• muscle cramps or twitches

• tiredness and exhaustion

• sleep problems

• headaches or migraines

• nervousness or inner restlessness

• loss of appetite

• cardiac arrhythmias

 

Long-term magnesium deficiency can increase the risk of more serious health problems, including osteoporosis, high blood pressure or insulin resistance. It is therefore important to ensure adequate intake and consult a doctor if you suspect you are suffering from a magnesium deficiency.

 

Who is at higher risk for Magnesium deficiency?

 

Certain groups of people are at higher risk of developing magnesium deficiency, including:

 

• Athletes : Intensive training leads to higher magnesium consumption and increased loss through sweat.

• Pregnant and breastfeeding women : The need for magnesium is increased during pregnancy and breastfeeding.

• People with gastrointestinal diseases : Diseases such as Crohn's disease or celiac disease can impair the absorption of magnesium.

• Elderly people : With increasing age, magnesium absorption through food decreases while loss through the kidneys increases.

• People with heavy alcohol consumption : Chronic alcohol consumption can increase magnesium excretion and thus lead to a deficiency.

 

Magnesium supplements: useful or not?

 

Magnesium supplements may be useful if it is difficult to meet daily requirements through diet alone. There are several forms of magnesium, including magnesium citrate , magnesium oxide and magnesium bisglycinate, which are available in different preparations. However, before resorting to supplements, you should speak to a doctor to determine if supplementation is necessary and which form is best.

 

Conclusion

 

Magnesium is an essential mineral that performs numerous important functions in the body - from muscle and nerve function to energy production and supporting bone health. A balanced diet rich in magnesium-containing foods will help you meet your daily needs and prevent potential deficiencies. If you are unsure whether you are getting enough magnesium, talking to a doctor or nutritionist can provide clarity.

Sources:

https://pubmed.ncbi.nlm.nih.gov/17172008/

https://pubmed.ncbi.nlm.nih.gov/25945079/