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Magnesium takes over numerous tasks in the electrolyte balance of the body. After potassium, sodium and calcium, it is the fourth most common mineral in the human body. Most of the magnesium is found in the teeth and bone tissue, the rest in soft tissue structures. The mineral is essential for correct muscle function and ensures that the muscles can work without cramps. Since magnesium cannot be produced by the body itself, it must be taken in through food. In this blog you can read about the positive effects of magnesium on your muscles and electrolyte balance and what you can do about a magnesium deficiency.
Table of contents
1. the positive effect of magnesium in the body
Magnesium performs a variety of tasks in the human body, such as maintaining healthy teeth and bones, reducing fatigue and ensuring the correct functioning of the nervous system. In addition, the mineral is essential for normal energy metabolism indispensable. Magnesium activates the fuel of the cells (adenosine triphosphate, ATP for short), which is needed in large quantities as an energy supplier during muscle work. In addition, about 300 enzymes in the organism are activated. During the Control of muscle function, magnesium is the natural antagonist of calcium and can therefore better support muscle relaxation. Muscle cramps and tension can also be caused by an increased calcium concentration. Magnesium can reduce these and ease these cramps. Magnesium also stabilises the complete electrolyte balance and ensures its equilibrium.
2. development of a magnesium deficiency
A magnesium deficiency is usually diagnosed after a the second most common deficiency people suffer from. The mineral is important here and should be supplied daily with food, as the body cannot produce magnesium itself. A magnesium deficiency can have many different reasons. This is often caused by an unbalanced diet. If you have planned a diet, you should make sure that your diet is balanced and eat foods that are high in magnesium. It should not be forgotten, however, that a deficiency can also have a genetic cause, such as a congenital intestinal absorption disorder.
3 Common symptoms of magnesium deficiency
A magnesium deficiency (hypomagesemia) is understood to be an insufficient concentration of magnesium in the blood. A magnesium deficiency very often makes itself felt through muscle cramps and tiredness, brittle nails, gastrointestinal problems or caries. In addition, eyelid fluttering, tingling or numbness can be signs of a magnesium deficiency. Also with heart disease, high blood pressure, circulatory problems or muscle weakness there is often an undetected magnesium deficiency. This vital mineral is essential for the neuronal transmission of excitation to nerve and muscle cells. If the magnesium stores are not properly filled, the following influences this also negatively affects the performance of the nervous system.
4. magnesium deficiency: long-term effects
- Muscle cramps
- Numbness in the hands and feet
- Tiredness, rapid exhaustion
- Circulatory disorders
- Feeling of weakness
- Headaches and noise sensitivity
- cold feet
- Feeling of weakness
- excessive need to sleep
5. the correct dosage of magnesium
According to the recommendation of the German Society for Nutrition (DGE), adults should consume about 300-400mg of magnesium per day. The European Food Safety Authority EFSA, which sets the NRV, recommends 350mg of magnesium per day for men and 300mg for women. Children should consume between 170 - 300mg of magnesium depending on their age.
6. how can I cover my magnesium requirements through food?
There are numerous natural sources of mangnesium that you can incorporate into your daily diet. In contrast to other minerals, the magnesium requirement can also be easily covered by plant foods.
In general, the more natural the food is, the higher the mineral content in the end. Here you will find some foods that you can use to cover your daily magnesium requirements:
Magnesium content in mg/100g
- Nuts: approx. 130
- Seeds/seeds: approx. 300-400
- Dark chocolate: approx. 220
- Natural rice: approx 150
- Leaf spinach: approx. 58
- Oat flakes: approx. 140
- Wholemeal roll: approx. 95
- fillet of beef: approx. 300
After the absorption of magnesium through drinks and food, the largest part is stored in our bones. Human orgranism can fall back on this storage in a deficiency situation.
7 How can I correctly determine a magnesium deficiency?
The magnesium level can be determined fairly accurately by taking a blood sample from the family doctor. The blood taken is then analysed in the laboratory. In rare cases, the magnesium level is also determined by a urine sample. If you have a If you suspect a magnesium deficiency, you should describe the exact symptoms to your doctor to make sure that they are indeed due to a low magnesium level. We also recommend several tests, as a single test always represents only a snapshot of the magnesium value.
8. cover your magnesium requirements with magnesium capsules or magnesium tablets
If you have a predominantly plant-based diet, do a lot of sport or are unable to ensure your daily magnesium supply, you can take magnesium capsules or magnesium tablets as an alternative. Magnesium tablets are often sold in pharmacies or drugstores. However, in many cases these have been produced with artificial additives or abroad. Magnesium capsules, on the other hand, contain only the active ingredient in a vegetable cellulose shell and can be produced without fillers. It is also important that the preparation is manufactured in Germany to ensure a consistently high quality.
9 Which form is most suitable: magnesium oxide, magnesium bisglycinate or magnesium citrate?
Many cheap preparations contain magnesium oxide. Although the substance has magnesium in its name, it is almost completely useless as this form is not soluble and can hardly be absorbed by the body cells. Additionally, magnesium oxide has has a laxative effect and thus negatively influences the body's mineral depot.
Magnesium bisglycinate, on the other hand, is utilised by the body like an amino acid and therefore has a significantly higher degree of efficiency than magnesium oxide.
Magnesium citrate is in our opinion the best form of magnesium for the body, as it is the organic form which is bioactive and can be best utilized by the body. Magnesium citrate also has a high degree of compatibility and is also very suitable for people with sensitive digestion.
Vitamin Owl ® Magnesium Capsules
In our online shop you will find our magnesium capsules from Vitamineule®, which are completely free of artificial additives.
The magnesium capsules contain a total of 617mg of pure magnesium citrate with 100mg of magnesium per capsule. Each can contains
90 capsules. In addition to fast & free shipping, we offer a voluntary six month return guarantee for all products.
Magnesium is an essential mineral that stabilizes the electrolyte balance and prevents cramps. An increased requirement can occur in athletes, pregnant women and people with digestive problems. Even those who have to perform physically demanding work or has an unbalanced diet, may require an additional supply of magnesium. Magnesium tablets or magnesium capsules without additives are particularly suitable for this purpose. Magnesium citrate is best for the body because it represents the organic version of magnesium.