:quality(70))
01
Why and for what purpose is magnesium important for your body?
Without magnesium, there is no life. It's that simple. And yet, it's also that complicated. The fact is, without this light metal, your body simply wouldn't function – magnesium is involved in over 600 enzymatic reactions, biological processes and cellular functions. Its capabilities are correspondingly diverse, spanning all levels – physical, mental and emotional. The catch: magnesium cannot be produced by your body itself. That's why we humans have to obtain this important substance through our diet.
02
How much magnesium do we need?
The German Nutrition Society (DGE) provides estimated values for an adequate intake of magnesium. These are 350 mg of magnesium per day for adult men and 300 mg of magnesium per day for adult women.
03
Magnesium: Normal range and optimal range
Those who consistently follow this advice can expect to have normal values in their whole blood. For women, these values range from 29.8 to 37.5 mg/l (equivalent to 1.23 to 1.54 mmol/l) and for men from 31.2 to 39.1 mg/l (equivalent to 1.28 to 1.6 mmol/l).
However, the BIOGENA Good Health Study*, Europe's most comprehensive study on micronutrients, health and well-being, emphasises that, in addition to this normal range, there is also an optimal range that represents an even better supply. For women and men, this is at least 35 mg/l.
04
Magnesium deficiency: What levels indicate that you are deficient
Magnesium deficiency occurs when you consume less of this important substance than you use or lose (e.g. during exercise) over a longer period of time. Nowadays, such an imbalance can be quickly detected in a laboratory. Modern diagnostic centres, such as BIOGENA PLAZA, and specialised doctors offer the most advanced method of measuring magnesium levels – in whole blood. If the value determined is below the normal index described, this is referred to as a magnesium deficiency.
05
Causes: How does magnesium deficiency develop?
Magnesium deficiency can have various causes:
Unbalanced diet: One of the main reasons for a deficiency is diet, especially if you eat foods that contain too little magnesium overall. A deficiency often occurs, particularly with an unbalanced diet. The same effect occurs with diets. However, even with a balanced diet, it is often difficult to meet your magnesium requirements. In these cases, it is advisable to take magnesium supplements.
Sport: Magnesium deficiency can also be caused by increased physical activity, for example if you train extensively and demand more from your body than usual.
Stress: Nervous tension and stress are further factors that can lead to your body having too little magnesium available. Conversely, you can support your mental health with magnesium during particularly energy-sapping phases.
Pregnancy or breastfeeding: Everyone needs magnesium – even the youngest among us. Pregnant women and breastfeeding mothers therefore need to ensure that not only they themselves but also their babies have an adequate supply of magnesium. A deficiency of this mineral poses a certain risk to both mother and child. It can contribute to unpleasant pregnancy symptoms (e.g. constipation, premature labour) and the onset of pre-eclampsia, a feared pregnancy complication.
Menopause: Women going through the menopause sometimes develop a magnesium deficiency more quickly due to declining oestrogen production and sweaty hot flushes. This is particularly unpleasant during this phase of life, as the symptoms of deficiency can exacerbate hormone-related complaints. It is not uncommon for women to complain of sleep disorders, irritability, nervousness, listlessness, depressive moods, excessive demands or a decrease in bone density.
Diseases and other reasons: In addition, a deficiency can occur in some diseases that lead to increased magnesium excretion, or if you excrete particularly large amounts of magnesium due to the use of diuretics (medicines to increase urine output). Impaired absorption can also lead to magnesium deficiency. Similar effects can be caused by increased alcohol consumption or a hereditary predisposition. Both increase the risk that the increased excretion of magnesium cannot be fully compensated for by food.
06
Symptoms: How magnesium deficiency manifests itself
The question many people now ask themselves is: How does magnesium deficiency manifest itself? Are there any warning signs or symptoms that indicate this? The answer is: magnesium deficiency can manifest itself in many different ways. But beware: most of the symptoms also occur in the course of other diseases or disorders, making it difficult to diagnose magnesium deficiency based on symptoms alone.
Such a deficiency relatively often leads to muscular complaints, such as calf cramps, slight eyelid twitching or cramps and tension in the masticatory muscles. Cardiac arrhythmia, nervousness and fatigue can also be signs of magnesium deficiency. It is also believed that magnesium plays a role in connection with some lifestyle diseases. Examples include high blood pressure, coronary heart disease, diabetes and osteoporosis.
The most important symptoms of magnesium deficiency include:
Headaches and migraines
Difficulty concentrating
Sensory disturbances such as tingling or numbness in the hands and feet
Muscle cramps and twitching
Diabetes mellitus
Digestive problems
Menstrual problems, PMS
07
Consequences: What happens with magnesium deficiency
A magnesium deficiency throws your body's finely tuned metabolic processes out of balance. This affects not only the more than 600 magnesium-dependent reactions in your organism, but also the balance of other micronutrients such as vitamin D, potassium and calcium. A magnesium deficiency can therefore have far-reaching consequences, whereby a distinction is made between a short-term and a long-term deficiency:
Short-term magnesium deficiency: Your body can compensate for short-term magnesium shortages by drawing on its magnesium reserves in your bones and teeth.
Years of magnesium deficiency: However, if your body has to cope with too little magnesium over a long period of time, the risk of diabetes, hypertension, osteoporosis or other diseases increases.
08
Preventing and remedying magnesium deficiency: What you can do
If you are healthy and can rely on your body functioning smoothly, a small deficiency can usually be compensated for by eating the right foods. However, if you have already developed a significant magnesium deficiency, it will be difficult to compensate for this with food alone. In this case, it is more promising to resort to suitable supplements.
But beware: successfully remedying an existing magnesium deficiency requires a lot of perseverance. Depending on the severity, your physical condition and the recommended therapy, replenishing your magnesium stores can take varying amounts of time. You should definitely expect it to take at least three months.
In some situations, it may also be advisable to increase your magnesium intake as a precaution to prevent a deficiency from occurring in the first place. This is the case, for example, during pregnancy or breastfeeding, if you exercise a lot or are going through a particularly stressful phase.
09
Food supplements – tablets, capsules, etc.
Magnesium is available in various dosage forms. The best tolerability is achieved with products manufactured according to the pure substance principle (mostly magnesium capsules). This guarantees that the products are free of unnecessary additives and excipients. This ‘less is more’ principle also benefits bioavailability. This means that your body can absorb the minerals better.
7 Salt Magnesium Complex
10
Conclusion: Modern technology provides insight
Magnesium is a vital fuel for your body. But not everyone has enough of it in reserve. A magnesium deficiency can manifest itself in many different symptoms. You can only obtain definitive clarity about your own magnesium balance by means of modern laboratory diagnostics. This is also helpful when replenishing your magnesium stores, when it comes to individual magnesium dosages, the duration of use and the progress of therapy.
* About the BIOGENA Good Health Study
With 1,377 participants, the BIOGENA Good Health Study is Europe's most comprehensive study on micronutrients, health and well-being. The aim of this large-scale study was to provide an up-to-date picture of the health and nutritional status of the Austrian population and to demonstrate that a better micronutrient supply is rewarded with increased physical and mental well-being.
:quality(70))
:quality(70))
:quality(70))
:quality(70))
:quality(70))
:quality(70))
:quality(70))
:quality(70))
:quality(70))