What is magnesium?

How much magnesium do we need

The short answer is about 350mg per day for men and about 300mg per day for women. At least this is the figure given by the DGE, the German Nutrition Society. However, this value changes for women during pregnancy. We have summarized what else changes and how the mineral works in our article on Magnesium during pregnancy .
The quantities are only an estimate, however, as magnesium metabolism is influenced by a number of variables. To better understand this, we'll give you a quick overview of the physiology:

For all you number crunchers: Our body contains around 25g of magnesium - mainly stored in bones and muscle cells. We lose around 100mg a day through the kidneys, so we definitely need to make up for this to prevent a deficiency.

But then why is at least 300mg recommended? This is because we are not as effective at absorbing magnesium. Our gut regulates how much of the substance ultimately ends up in our blood. Depending on the situation, 25-75% of the magnesium supplied with food is absorbed. The form in which the molecule is present is also particularly important here.

Can magnesium be measured in the blood? In fact, yes. If you have a blood test at your GP, the serum value is usually determined. The problem with this is that the mineral is mainly found in your cells and bones. Less than 1% of magnesium is found in your blood. It is therefore relatively difficult to make an accurate statement about the magnesium metabolism via the blood value. By comparison, measuring the blood lipid valuesis much easier.

What do we need magnesium for?

The tasks of magnesium are many and varied and would go beyond the scope of this article, so we will show you the most important functions. The molecule is involved in several processes in energy metabolism. It acts as a complex partner of ATP, the universal "energy currency" of our cells and influences energy production in the mitochondria.

In addition to energy metabolism, we want to show you a few other processes in the body where magnesium is involved.

Did you know? Lack of energy, muscle atrophy or memory problems - these unpleasant symptoms go hand in hand with age. The reason behind this is often a reduced number and efficiency of our cellular power plants, the mitochondria. This also reduces the levels of the important co-enzyme NAD. However, we need this to generate energy. One of the approaches in ageing research is to raise NAD levels again. The NAD level can also be measured.

to determine the situation

Bone metabolism - more than just calcium

Bone metabolism is a rather complex topic involving many players. To simplify it somewhat: Bone tissue is subject to constant change. Day by day, old bone substance is broken down by specialized cells, the osteoclasts, and rebuilt by another special unit, the osteoblasts.

On the one hand, our body guarantees that we can adapt to new stresses - which is why weight training also helps with bone density - on the other hand, it can regulate the mineral balance. Bones not only contain a lot of magnesium, but also a lot of calcium. Here, among other things Vitamin D can have an effect on the calcium balance.

And what role does magnesium play? It supports the proliferation of osteoblasts - the bone-forming cells. In this way, we can shift the balance between bone formation and breakdown in the right direction, otherwise we are at risk of bone loss, which is a very common disease known as osteoporosis.

Cramps, migraines, cardiac arrhythmia - how you can recognize a magnesium deficiency

The symptoms of magnesium deficiency are often very unspecific and vague. The symptoms can range from mild nausea and muscle cramps to loss of appetite or general weakness.

The explanation here again lies in the variety of metabolic processes in which the mineral is involved. For example, it is involved in stabilizing the membrane potential . In order for our cells to transmit signals, they are dependent on charged particles (ions), such as z.BSodium, potassium or calcium.

These molecules are found in different concentrations inside and outside the cell. Channels can be used to control how many ions enter or leave the cell. If this delicate balance is not maintained, errors can occur. Z.B. it has been shown that magnesium deficiency increases the likelihood of cardiac arrhythmias such as extrasystoles (i.e. additional beats of the heart).

Did you know Our heart cells need magnesium to transmit signals as effectively as possible. Often people with heart problems have low Mg levels, as many "heart medications" - for example "dehydration tablets", lead to increased loss.

For this reason, the MACH study looked at whether magnesium supplementation, in addition to normal medication, offers a survival benefit in people with severe heart disease. After one year, there were actually clearly more people in the magnesium group who had survived or whose heart function had even improved.

Sports and magnesium - do we sweat out magnesium?

Magnesium is often used therapeutically for muscular cramps. But can this benefit be scientifically proven? Yes and no. It has long been assumed that we lose the mineral, similar to sodium and potassium, during sport through sweating. However, this is not the case. Rather, magnesium is redistributed from the different areas. So what is the point of substitution if we don't lose any of it through sweat?

Muscular exertion, but also misdirected nerve signals, can be responsible for cramps. Apparently, the latter is responsible for nocturnal cramps in old age and low Mg levels have been identified as a possible cause.

Migraine - can Mg help?

Poaching, often one-sided headaches are a common symptom of migraines. One of the most likely causes of migraine headaches is sensitive nerve cells that are easier to stimulate than normal nerve cells. This can lead to overexcitation in the brain, which triggers the typical symptoms.

Magnesium has been studied for various purposes in migraine. For example, a high-dose magnesium infusion can alleviate the symptoms of a migraine attack.

Now it is not particularly practical to infuse yourself with high doses of Mg for every migraine attack, which is why the intake of Mg preparations has also been looked at. Studies suggest that it can actually be effective as a prophylaxis against migraines. The reason for this lies in its mode of action. In the brain, it can attach itself to the NMDA receptors of cells and thus dampen stimulating signals. At the same time, it enhances the effect of another attenuating neurotransmitter, GABA.

This dual effect not only appears to be helpful in migraine prophylaxis, but also explains why Mg can promote sleep .

Magnesium supplementation - it's the form that counts

Magnesium comes in many different forms and the variety can be quite overwhelming at first. Why are there so many different compounds in the first place? This is because the molecule is always present in bound form, i.e. together with another molecule. This affects the absorption and bioavailability.

So that you don't lose track and can make a better decision about which form of magnesium is right for you, we present the most important forms and their special properties. If you click on the relevant forms, you will be taken to the more detailed articles. There we delve deeper into the biochemistry of the individual magnesium molecules and explain the purposes for which they are used.

Magnesiumoxid

Magnesium oxide (MgO) is the most common form of magnesium, which you will also find in many food supplements. It is well tolerated, but has the disadvantage of poor bioavailability. Just 4% is absorbed by the body. Only about 20mg is absorbed from a 500mg dose. For this reason, it is not particularly suitable if you want to compensate for a magnesium deficiency in isolation. It can, however, help with constipation, as it binds water and can therefore get the bowels moving.

Magnesiumchlorid

Magnesium chloride (MgCl) is one of the inorganic magnesium compounds along with magnesium oxide. In contrast to MgO, the bioavailability of MgCl is significantly higher at 80%. MgCl is absorbed early in the small intestine and can lead to intestinal problems in some people when taken on its own. This is why MgCl is usually used in magnesium complexes .

Did you know The combination of magnesium and vitamin B6 has been tested as beneficial in some studies. The result was that vitamin B6 can enhance the effects of magnesium. In this studyit was shown that the combination of vitamin B6 and Mg was more effective in alleviating stress symptomsthan magnesium alone. There is also data on the so-called "restless leg syndrome" that the combined use brings better results.

Magnesium-Bisglycinat

Magnesium bisglycinate also has a high bioavailability of approx. 80%. This is due to the fact that magnesium bisglycinate does not have to be absorbed via the mineral transporters in the intestine, but is absorbed separately due to its combination with the amino acid glycine .

The exciting thing about this molecule is its ability to cross the blood-brain barrier. In some studies, magnesium was able to promote cognitive performance and improve sleep. However, these effects can only be achieved with a magnesium supplement that can cross the blood-brain barrier and only two of these have been well studied. Magnesium L-threonate and magnesium bisglycinate.

Magnesium-Taurat

Combining Mg with the amino acid taurine results in magnesium taurate. Taurine has several health benefits and has a positive effect on the Hallmarks of Aging .

Taurine can also increase the bioavailability of magnesium. This effective combination can be found in the innovative MOLEQLAR ONE, where we have combined the most important molecules for cell health in one product with the help of careful, scientific research.

Magnesium-Malat

The combination of Mg with malic acid results in magnesium malate. The bioavailability of magnesium is also increased here. Malate also plays an important role in our citrate cycle, a metabolic process from the mitochondria that provides us with energy.

Magnesium malate has been used for fibromyalgia and has been shown to relieve some symptoms, such as fatigue and muscle pain. Together with citrulline, the molecule is used in the form of citrulline malate in our All in ONE complex .

MoleQlar ONE combines the potential of 13 different longevity ingredients to promote health and longevity at the molecular level. The complex has positive effects on all twelve Hallmarks of Aging.

Magnesium-Citrat

If you combine Mg with citric acid, you get magnesium citrate. The bioavailability is one of the highest at over 80%. In addition, the combination promotes digestion and can therefore be used to treat mild constipation problems.

Magnesium-Orotat

To get even more confusing names, if you combine Mg with orotic acid, you get magnesium orotate. And what is this compound good for? Remember the MACH study in which patients with severely impaired heart function were treated with Mg? The compound used was magnesium orotate and there are other studies suggesting that this compound is the most effective in supporting the heart. In addition, magnesium orotate appears to have an effect on our microbiome through an improved symbiosis of gut bacteria. However, the compound is not yet approved in the EU.

Fazit

Magnesium is a very versatile mineral that is involved in a wide variety of metabolic processes. From migraines to heart muscle cells to bones, Mg is involved everywhere. The possibilities for substitution are almost as varied. The best way to combine the benefits of the different forms is to take a magnesium complex . This eliminates one-sided effects and generally ensures better bioavailability with a lower total dose.
We hope that this article has given you a detailed overview of the topic of magnesium. As all aspects are beyond the scope of this article, we have covered the more detailed information on the subclasses of magnesium formsin separate articles.