Where is magnesium found?
Magnesium is a mineral widely found in animals and plants. The highest concentrations are found in various vegetables and cereals. Magnesium is an important component of chlorophyll and is therefore abundant in green plants. Magnesium is also found in large quantities in oat flakes, wholemeal products, nuts, and pulses. In fruit, it is mainly found in bananas and various berries.
In meat, a significant proportion of the mineral is found in red meat, fish, milk and dairy products. Various mineral waters are also good sources of magnesium. However, the mineral content can be reduced by various preparation methods or processing methods. In vegetable preparation, the magnesium content can be reduced by cooking, blanching, or intensive washing, as well as reduced in cereals by the grinding process. The rule of thumb here is: the finer the degree of grinding, the greater the loss of minerals. By the way, the flour is divided into types according to the proportion of minerals still present (the lower the number of types, the less minerals).
Women should take 300 mg magnesium daily, men 350 mg.
How much magnesium do we need?
The recommended daily intake of magnesium is 300 mg for women and 350 mg for men. Although magnesium is one of the most frequently supplemented nutrients, 26% of men and 29% of women do not reach the recommended levels according to the National Nutritional Study (NVS II) conducted by the German government. Particularly noticeable: young people (14-24) and older people are often undernourished.
How can a magnesium deficiency be detected?
As a cofactor of more than 300 enzymes, magnesium is involved in numerous functions in the organism, such as signal transmission and the release of hormones and neurotransmitters. A magnesium deficiency usually manifests itself through various muscular symptoms, such as muscle cramps, and symptoms of the cardiovascular system, such as cardiac arrhythmias. Further symptoms such as dizziness, numbness and tingling as well as an interplay of constipation and diarrhoea are possible. The latter is also a frequent result of taking too much magnesium, which is why one should take care according to personal preference.
Magnesium and stress
A healthy adult has a total body weight of about 20 – 30 g magnesium. The mineral plays an important role in stress metabolism. Stress reactions can be positively influenced by a high dosage of magnesium. Here the blood-brain barrier is crossed and positive effects are triggered in our central nervous system, which causes an inhibition of the tension. The production of stress hormones is also reduced by sufficient magnesium intake.
Magnesium and cardiovascular diseases
An inadequate magnesium status plays a major role in cardiovascular diseases. Recent studies have shown the link between low magnesium levels and a risk factor for cardiovascular disease. Particularly with high blood pressure, pregnancy and for diabetics a positive effect of a magnesium supply is to be observed.
Especially in patients with chronic heart failure, performance and arterial elasticity improve after just a 3-month intake of 800 mg of magnesium per day. An enormous improvement has also been observed in arterial diseases.
The optimal effect of magnesium depends on partners such as vitamin D and potassium.
Magnesium and its partners in the body
In its effects in our body, magnesium also often occurs with other partners, which we should not ignore. Thus, the two “team players” magnesium and vitamin D are connected and can only work optimally if they are both sufficiently present. A vitamin D deficiency can hinder the absorption of magnesium in our body, even if we consume a sufficient amount. Conversely, studies point out that magnesium is essential for enzymes of the vitamin D metabolism, whereby a vitamin D deficiency is also favoured by a lack of magnesium.
Magnesium communicates in a similar way with the mineral potassium in our body. Studies have shown a 40% higher intake of magnesium in combination with potassium. Conversely, magnesium also helps in the utilization of potassium in our cells. A deficiency of both nutrients usually occurs together.
Magnesium for migraine, depression and PMS
Magnesium deficiencies can also play a role in migraine attacks. Most migraine patients have a low magnesium status and respond well to an intake. A clinical study has shown that the number and duration of migraine attacks are reduced with a supplementation of 600 mg magnesium per day.
Depression can also be exacerbated by magnesium deficiency. Various studies have shown that depression can be improved by taking 125-130 mg of magnesium within 7 days. Magnesium intake can also be effective for emotional fluctuations, which usually occur during menstruation. This corresponds with the findings of a study in which a high magnesium status could be directly associated with quality of life.
Magnesium and sport
The body’s own magnesium stores can be decreased through sports. This can impair oxygen uptake and energy metabolism as well as the electrolyte balance. In addition, magnesium can guarantee a smooth muscle metabolism. A magnesium deficiency in athletes usually manifests itself through muscle cramps or hardening and accelerates muscle fatigue. A magnesium intake increases athletic performance and shortens the regeneration time of our organism.
