Taking magnesium has long been known to reduce muscle cramps. Yet it has so many more vital functions for us. Magnesium is one of the minerals and therefore has to be taken in regularly through our diet.
Many nutrients, such as vitamin A and iron, are consumed in insufficient amounts in developing countries. Magnesium is not one of them, however, because this important nutrient is under-consumed above all in industrialised countries such as Germany. Yet magnesium is very important for sugar metabolism, and it is precisely this that is often disturbed in Western countries. But what exactly do we need magnesium for?
What do we need magnesium for?
On the one hand, the mineral is used in the body as an electrolyte and thus maintains the fluid balance in our body. On the other, magnesium is a cofactor for a total of 300 different enzyme systems. These enzymes are necessary for vital functions such as the production of energy (in the form of ATP) and the breakdown of sugars.
Why magnesium is taken against muscle cramps is explained by another function of the mineral: as the counterpart to calcium, magnesium is needed to relax the muscles. Besides this effect, the mineral also plays a role in the central nervous system and influences insulin sensitivity.
Did you know that magnesium also has a very calming effect and can therefore help you fall asleep if it is taken shortly before going to bed?
How much magnesium do we need?
Because the concentration of magnesium in the blood may only fluctuate very slightly, absorption from food adapts very strongly. If there is a deficiency, absorption through the gut is actively promoted. If we have too much, however, only very small amounts are absorbed through the gut. There are also some food components that can promote or inhibit absorption. Phytates (found in pulses, cereals and oilseeds), oxalates (e.g. in spinach, chard, rhubarb) and also alcohol reduce the absorption of magnesium.
The German Nutrition Society recommends a daily intake of 350 mg for men and 300 mg for women. Athletes often have an increased requirement, so 500 to 700 mg a day is recommended here. In addition, the requirement of pregnant and breastfeeding women rises to 310 mg and 390 mg respectively.
Which foods contain a lot of magnesium?
Very good sources of magnesium are:
- Milk and dairy products
- Nuts
- Poultry
- Liver and
- many types of vegetables
Besides food, however, the requirement can also be covered to a certain extent by magnesium-rich mineral water.
What symptoms occur with a deficiency?
A deficiency of magnesium occurs quite frequently in industrialised countries (up to 50% in America), so you should be able to recognise the symptoms in order to act in good time. An undersupply can initially lead to loss of appetite, tiredness and exhaustion.
The longer the deficiency lasts, however, the more serious the symptoms become: it can lead to cramps, cardiovascular diseases and also osteoporosis. The likelihood of kidney stones also increases with an undersupply.
Diabetes and magnesium
In addition to the symptoms mentioned above, a deficiency of magnesium can also promote the progression of diabetes.
In today’s society the number of people with diabetes keeps rising. Around 8 million Germans currently have the disease. The majority of these diabetes cases involve insulin resistance (type 2 diabetes), which means that the cells can no longer take up sugar properly.
Precisely this problem is made even worse by a magnesium deficiency, because insulin sensitivity falls further. In many studies, giving magnesium improved insulin sensitivity and thus also the extent of the disease. So it appears to be important that people with type 2 diabetes in particular make sure they get enough magnesium.
Does magnesium supplementation make sense?
The daily requirement for magnesium can be covered very well through a balanced diet. However, if the deficiency cannot be compensated for through diet, or an increased requirement cannot be covered, supplementation makes sense. It should be noted, though, that while you cannot overdose on magnesium through food, you certainly can through food supplements. Sensible use is therefore very important. An overdose can initially lead to mild diarrhoea and later also to kidney failure.
Because the requirement is increased once more in pregnant and breastfeeding women, taking food supplements can be a sensible contribution to a balanced diet here too. A daily supplement of 200 – 400 mg of magnesium is recommended here.
