Magnesium is one of the most important minerals of all. It is not produced in the body and must therefore be continually ingested through food.
Table of contents
1. What is magnesium?
Magnesium is an essential nutrient . Its chemical symbol is Mg++ . Along with calcium , zinc , copper, potassium , and iron, magnesium belongs to the group of minerals . Along with potassium, it is also the most important cation.
Cations are positively charged particles. The class of minerals is further divided into trace elements and macroelements . Magnesium is a macroelement. As an essential mineral, magnesium cannot be produced by the body.
It must be continually ingested through food and then metabolized in the body. In nature, magnesium occurs primarily in the Earth's crust .
Seawater , some coral species , and the pigment chlorophyll from green plants are also natural sources of magnesium . Our body contains about 26 g of magnesium.
A large portion, 60% , is stored in our bones . A smaller portion is also found in our teeth . Thus, magnesium contributes, among other things, to the maintenance of normal bones and teeth.
The remaining 30% of magnesium is stored in the muscles , which is why magnesium is often regarded as a “muscle mineral” especially among active people and athletes [1].
2. What effect does magnesium have?
In addition to its function for bones and teeth, magnesium is primarily known for its role in muscle contraction .
This makes it relevant, not least, for our heart function : Magnesium contributes to normal muscle function. Furthermore, it contributes to the reduction of tiredness and fatigue , to normal energy metabolism, and to normal psychological function.
The essential macronutrient also contributes to normal electrolyte balance , normal protein synthesis and normal functioning of the nervous system [2].
Considering these diverse functions, it goes without saying that magnesium is one of the most important nutrients. A deficiency can therefore be quite unpleasant: In addition to muscle cramps, severe exhaustion and even psychological problems are common symptoms.
However, anyone hoping that magnesium supplements will improve their performance in sports will unfortunately be disappointed: although magnesium does contribute to normal muscle function, it cannot improve it beyond its normal level [3].
Treating illnesses through magnesium supplementation is also not possible . Only taking a magnesium supplement to counteract a magnesium deficiency can lead to visible and noticeable improvements in daily well-being.
3. Which foods contain particularly high levels of magnesium?
Magnesium is actually a fairly common mineral . It is found in both plant and animal foods . However, its concentration often varies considerably .
Pulses , nuts , and grains in particular provide you with a particularly high magnesium content . The same applies to many medicinal and mineral waters , whose nutritional information often also lists a significant magnesium content.
If your diet contains sufficient vegetables and whole grain products , you generally don't need to worry about your magnesium levels. Two servings of fruit , three servings of vegetables , and some whole grain products will cover your daily magnesium needs .
Only if you exercise regularly and/or are under a lot of stress should you consider supplementation . Many minerals are lost through the skin when you sweat .
At the same time, the human stress metabolism requires a significant amount of magnesium . High-performing athletes and professionals, in particular, surprisingly often suffer from a mild magnesium deficiency despite a balanced diet.
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4. What happens if you have a magnesium deficiency?
A magnesium deficiency can be caused by an unbalanced or malnutrition , very high levels of stress and various illnesses and medications .
Since magnesium contributes to a variety of bodily metabolic, structural and communication structures, a deficiency can be quite unpleasant.
Among other things , without magnesium, protein synthesis is no longer possible. This creates a chain reaction that severely impairs not only magnesium metabolism but also protein synthesis .
However, a magnesium deficiency is usually the first to be noticed in the muscles . During exercise or while resting during sleep, severe cramps in the calves and thighs can occur.
If the deficiency progresses, general muscle weakness with headaches can also occur. Because of its involvement in cardiac contraction, a magnesium deficiency can, in the worst case , even lead to cardiac arrhythmias [4].
However, this is generally not a cause for concern: a magnesium deficiency can usually be easily diagnosed and remedied with a high-dose supplement.
However, if you suspect you have a slight magnesium deficiency, you should first increase your consumption of legumes and whole grain products.
5. What happens if you overdose on magnesium?
A magnesium overdose is also possible . This can have unpleasant consequences, especially if you start taking a high-dose supplement for no reason. A magnesium overdose is considered to be taking more than 300 mg per day .
However, side effects can occur even at doses of 250 mg. Typical symptoms of an overdose include diarrhea , gastrointestinal discomfort , low blood pressure , and muscle weakness .
Interactions with other vitamins and minerals can also occur. Many dietary supplements actually contain significantly higher magnesium than recommended. When choosing the right magnesium supplement, you should therefore be careful not to exceed the recommended intake.
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6. Magnesium intake and dosage
The recommended daily intake of magnesium is 350 mg per day for men and approximately 300 mg for women . During pregnancy , women generally need more magnesium , as some of it is necessary for embryonic development.
Of course, it's always recommended that you meet your magnesium needs through your diet. Since magnesium is found in many foods, this is usually not a problem.
The recommended intake from dietary supplements such as magnesium tablets, lozenges, or capsules is therefore also lower. A magnesium supplement may contain a maximum of 250 mg of magnesium salt . This is due, not least, to the fact that magnesium is the natural counterpart to calcium .
Since calcium, like magnesium, fulfills numerous important functions, an imbalance between the two minerals should be avoided at all costs.
However, depending on whether you exercise a lot or are under a lot of stress, your individual needs may increase. As a rule of thumb, you can remember that a sweat loss of approximately 2 liters leads to a magnesium loss of 10 mg. With a bioavailability of 35%, your additional magnesium requirement would be approximately 30 mg.
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7. Different types of magnesium
Many people don't know this, but it's true: There are different types of magnesium. The main distinction is between organic and inorganic magnesium . Both types of magnesium can be identified by their endings.
Organic magnesium salts are characterized by the fact that they also occur in this form in our bodies. These include:
- Magnesium citrate
- Magnesium glutamate
- Magnesium aspartate
- Magnesium orotate
- Magnesium lactate
- Magnesium gluconate
- and magnesium glycerophosphate.
Inorganic magnesium salts, on the other hand, are known to be less absorbed by the body and therefore less bioavailable . These include magnesium salts such as:
- Magnesium oxide
- Magnesium chloride
- Magnesium sulfate
- and magnesium carbonate.
Are you unsure which magnesium to buy ? Basically, both organic and inorganic magnesium are equally good. The key difference lies less in quality or tolerability.
Rather, organic magnesium can work faster and therefore more quickly, as it is absorbed more quickly by the body. Inorganic magnesium, although slower, has the advantage of acting more slowly and thus for a longer time, thus also being more sustainable.
Most preparations for athletes are therefore based on organic magnesium salts such as magnesium citrate, while preparations for the treatment of deficiencies tend to be based on inorganic magnesium salts such as magnesium oxides or magnesium chlorides.
8. Conclusion
Magnesium is one of the most important nutrients of all. It is considered the natural counterpart to calcium. As an essential mineral, it contributes to many vital bodily functions.
In addition to maintaining normal bones and teeth, magnesium also contributes to normal energy metabolism and normal muscle function.
This is partly why magnesium has a reputation for being able to improve athletic performance. In reality, however, magnesium can only contribute to maintaining normal muscle function and cannot improve it.
Nevertheless, it's true that athletes, office workers, and people under a lot of stress need more magnesium than others. Therefore, it may be worthwhile to consider supplements and dietary supplements to prevent a deficiency.
Athletes, in particular, will find a wide variety of supplements available, often sold in combination with other minerals. When purchasing, you should carefully consider whether you need an organic or inorganic magnesium supplement.
While organic magnesium salts can have a quick and short-term effect, inorganic magnesium salts have a slower and more lasting effect.
Regardless of whether it is inorganic or organic, magnesium effervescent tablets, magnesium powder, or sports drink: your supplement should never contain a dosage higher than 250 mg per unit.
Since many foods such as legumes and grains also contain magnesium, side effects and unwanted overdoses can quickly occur.
9. Sources
[1] Al Alawi, AM; Majoni, SW; Falhammar, H. (2018), Magnesium and Human Health: Perspectives and Research Directions, International Journal of Endocrinology, Volume 2018, ID: 9041694, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5926493/.
[2] Jahnen-Dechent, W.; Ketteler, M. (2012), Magnesium basics, Clinical Kidney Journal, Volume 5, Issue 1, i3-i14, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4455825/.
[3] Volpe, S. (2015), Magnesium and the Athlete, Current Medicine Reports, Volume 14, Issue 4, p. 279-283, https://journals.lww.com/acsm-csmr/fulltext/2015/07000/magnesium_and_the_athlete.8.aspx.
[4] Swaminathan, R. (2003), Magnesium Metabolism and its Disorders, The Clinical Biochemist Reviews, Volume 24, Issue 2, p. 47-66, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/.
