Magnesium – benefits, daily requirement & use

Magnesium is a vital mineral for us humans, without which many things in our body would not work. Therefore, it must be supplied in sufficient quantities through our diet.

A closer look at magnesium reveals the light metal to be a true all-rounder with a wide range of benefits. Its most important tasks in the body include the following areas:

The human body contains around 20-30 g of magnesium. Most of it is found in our bones (around 60%) – and not without reason! After all, magnesium helps to stabilise the bone as well as its growth and mineralisation. While a good supply of magnesium is an important factor for hard and stable bones, studies show that, just like calcium deficiency, it can increase the bone disease osteoporosis and increase the frequency of fractures. Among the many benefits of magnesium, its role in supporting bone strength and resilience is especially noteworthy.

What strengthens our bones is also essential for our cells. In terms of quantity, magnesium is the second most important mineral in the cells and regulates their stability and permeability. Cell permeability is an important health factor because it ensures that vital substances can be smoothly introduced into the cell and unnecessary metabolic products can be well discharged from the cell. Magnesium is an activator of many enzymes and plays an important role in cell division. It also plays a role in the production of nucleic acids. The best-known nucleic acid is the spiral-shaped DNA that carries our genetic information. Other nucleic acids are responsible for the production of proteins and enzymes. These cellular-level benefits of magnesium make it an indispensable element for internal balance and regeneration.

Tensing... relaxing... – an impossibility without magnesium. This light metal not only ensures that our muscles contract and relax, it is also essential for the smooth transmission of nerve impulses. If, on the other hand, there is a magnesium deficiency, the proper communication between muscles and nerves can be disrupted and painful calf cramps can occur. In this case, targeted magnesium supplementation can get to the root of the problem. Magnesium also helps us relax and feel good on a psychological level. It plays a role in the production of the happiness hormone serotonin.

Whoever says energy must also say magnesium. After all, this power substance is indispensable for all bodily functions related to the production, storage and consumption of energy. While a good magnesium supply keeps our energy levels in check, a deficiency can lead to physical and mental decline. Studies repeatedly show that a good magnesium supply is a ‘must-have’, especially for athletes. A recent review shows that athletes who take magnesium supplements benefit from improved performance and regeneration, while muscle soreness after training is reduced. In short, the energy-related benefits of magnesium are far-reaching – from daily vitality to athletic performance.

Our hormonal balance is a highly complex control system in which tiny messenger substances (= hormones) are in charge. What many people do not know is that magnesium is incredibly important for the sensitive hormonal balance. It doesn't matter whether it's our sex or stress hormones, the regulation of our blood sugar level or the thyroid gland – magnesium is involved at the hormonal level in many ways, playing a key role in hormone formation (e.g. progesterone, oestrogen, testosterone).

A good magnesium supply should be close to our hearts in the truest sense of the word. This is because the mineral plays a vital role in maintaining the health of our cardiovascular system. For example, magnesium supports blood sugar and insulin metabolism, as well as muscle function and the energy balance of the heart. In addition, magnesium has a beneficial effect on blood pressure – both as a preventive measure and for existing high blood pressure.

The general magnesium recommendations are around 400-420 mg for men and 310-320 mg for women per day. However, those who regularly push themselves to the limit in sports or in their daily lives probably need more to ensure that all magnesium-dependent bodily functions – especially muscle and stress defense – function optimally.

Young people and people aged 50 and over are particularly prone to magnesium deficiency. At these stages of life, it is especially important to meet the daily requirement with a balanced diet and the intake of supplements. Children and seniors who eat little should include foods with a particularly high magnesium content in their diet.

Even everyday life situations have a direct influence on magnesium requirements. A strong ‘magnesium thirst’ is caused, among other things, by:

• Stress, nervous tension, worries

• Physical exertion

• Sports

• Unbalanced nutrition, diets

• Pregnancy and breastfeeding

• Growth of children and adolescents

• Taking diuretics

• Excessive alcohol consumption

In these situations, it makes sense to increase your magnesium intake as a precaution, because once a magnesium deficiency has taken hold, replenishing the empty stores often proves difficult and takes a long time. The most promising strategy in the event of a deficiency is to take a suitable magnesium supplement regularly and eat a balanced diet for several months.

The effects of an insufficient supply of magnesium are clearly noticeable in many cases, but are often not directly associated with a possible magnesium deficiency. But how does magnesium deficiency manifest itself in many cases? These are typical signs:

• Cramps in muscles, thighs, calves or toes

• Twitching in the facial muscles or eyelids

• Tension in the shoulder, neck or back areas

• Increased sensitivity to stress

• Reduced sleep quality

• General restlessness and nervousness

Magnesium is found in numerous animal and plant-based foods, although the content can vary greatly in some cases. Good sources of magnesium include wholemeal products, green leafy vegetables, legumes, nuts and seeds, as well as fish and seafood. Despite their low magnesium content, meat, potatoes and bananas also contribute to the magnesium supply in the population due to the amount and frequency with which they are consumed.

Although magnesium is found in many foods, our modern fast-paced lifestyle makes it challenging for many people to get the daily requirement from their diet alone. In particular, during phases of increased demand or in the case of an existing deficiency, the additional intake of a suitable magnesium supplement can be recommended.

Magnesium supplements are considered the perfect answer to an increased magnesium requirement and the most promising strategy for remedying an existing deficiency. In this context, adequate dosing and correct intake are crucial to success.

Magnesium is available in various dosage forms. Products that are produced according to the pure substance principle (mostly capsule products) achieve the best tolerability here. This is because only they guarantee that unnecessary excipients and additives have been dispensed with in the specific magnesium preparation. This "less-is-more principle" is also helpful when it comes to the bioavailability (= absorbency) of the mineral, because additives can hinder the intake of magnesium.

Magnesium Tablets, capsules, powder, drops. If you are looking for magnesium supplements online, you will come across an incredibly wide variety of products. But what are the different dosage forms? And which one is best?

Not all magnesium supplements are the same: there are various magnesium compounds, which differ mainly in their absorption in the body and their actual magnesium content. For someone who wants to learn about magnesium, it is important to know which forms there are and which ones work best. Depending on their chemical composition, magnesium compounds can be categorised into organic and inorganic magnesium salts.

• Magnesium citrate

• Magnesium malate

• Magnesium gluconate

• Magnesium glycerophosphate

• Magnesium bisglycinate

• Magnesium taurate

Important inorganic magnesium compounds are:

• Magnesium oxide

• Magnesium carbonate

• Magnesium chloride

We often hear or read that organic magnesium compounds are better than inorganic forms. This claim can be traced back to the better usability of organic magnesium compounds. But should organic minerals generally be given priority and inorganic minerals ideally avoided? To shed light on this question, some background knowledge is essential.

When it comes to selecting a suitable magnesium compound, two fundamental aspects play a role: on the one hand, the solubility (= usability) of the compound and, on the other, its magnesium content.

Solubility

The solubility of a magnesium compound determines how well it can be utilised. This is because our intestines can only absorb magnesium when it has been released from its bond – ideally already in the stomach. If, on the other hand, magnesium remains bound to its binding partner, it moves on into the large intestine and is ultimately excreted unused. Thanks to various series of experiments, we now know more about the different solubility behaviours of various magnesium compounds (Fig. 1). While organic magnesium compounds generally dissolve more easily – even in a less acidic environment – inorganic magnesium salts require a significantly more acidic pH value to ‘break up’ the bond, as is only found in a healthy natural gastric environment.

However, it would be short-sighted to demonise inorganic magnesium forms due to their poorer solubility. These compounds also have their advantages. For example, inorganic magnesium compounds have a significantly higher magnesium content than organic forms (Tab. 3). In a confined space, such as a capsule, more magnesium can be provided by using inorganic compounds.

There is no general answer to the question of which magnesium is ‘the best’. Rather, the ‘perfect magnesium’ depends on the individual needs of each person. For example, the particularly well-tolerated magnesium bisglycinate is ideal for people with sensitive digestion, while magnesium citrate provides a good supply of magnesium even with low stomach acid. For athletes, on the other hand, it can be beneficial to take magnesium together with its physiological partner potassium.

Magnesium is essential for maintaining general health and well-being. Since the body cannot produce magnesium itself, an external supply is of great importance to compensate for any deficiencies that arise. Especially in situations with high physical and mental demands, during stress, pregnancy or illness, it is usually not possible to get all the magnesium you need from food – in these cases, it is recommended to take additional high-quality magnesium supplements.