Magnesium – perhaps you know it as a white powder used in climbing or as a brightly burning element in chemistry class. Magnesium also plays an important role in our body. It is involved in over 300 different reactions and acts as a so-called co-factor – comparable to a co-pilot who supports the captain.
About 60% of your magnesium is found in the bones, the rest is distributed throughout your body, z.B. in muscle or nerve cells. In this article, we will show you what our body needs magnesium for, how to recognize signs of a magnesium deficiency and we will answer the question of whether we lose magnesium during exercise and if that is the reason for muscle cramps.
Magnesium in the body – an overview
Magnesium is a positively charged molecule that is classified as an essential micronutrient. This means we cannot produce it ourselves and rely on external sources for intake.
In total, there are more than 300 reactions in which its molecular fingers are involved. It plays a major role in bone and energy metabolism. Additionally, magnesium is required for normal nerve and heart function . This also explains why it plays a role in migraines. More on that later.
Magnesium is the 12th element in the periodic table.
Where is magnesium found in food?
A large part we take in through food .Good sources are primarily plant-based foods such as pumpkin seeds, Brazil nuts, or cashews. The actual content varies depending on the source, as a crucial factor is the soil in which the plants grow. Depending on the study, the content of micronutrients in plants varies. This is also a classic problem with secondary plant substances, which can, however, be addressed through clever formulations.For better clarity, here are some foods and their magnesium values according to the EFSA (European Food Safety Authority):
| Food | Magnesium content in mg per 100g |
| Cocoa powder | 545 |
| Pumpkin seeds | 429 |
| Sunflower seeds | 346 |
| Cashews | 258 |
| Almonds | 251 |
| Peanuts | 229 |
| Pecans | 168 |
| Dried chickpeas | 150 |
| Pistachios | 147 |
| Oat flour | 131 |
| Whole grain pasta | 111 |
| Dried lentils |
101 |
How much magnesium do we need?
The short answer is approximately 350mg per day for men and about 300mg per day for women.At least this is stated by the DGE, the German Society for Nutrition. However, this value changes for women during pregnancy. What else changes and how the mineral works, we have summarized in our article on Magnesium during pregnancy . The quantity indications are, however, only an estimate, as magnesium metabolism is influenced by several variables. To better understand this, we give you a quick overview of physiology:
For all number enthusiasts: Our body contains about 25g of magnesium – mainly stored in bones and muscle cells. We lose about 100mg daily through the kidneys, which we definitely need to compensate for in order to prevent a deficiency.
Why is at least 300mg recommended then? This is because we are not very effective in absorbing magnesium. Our intestines regulate how much of the substance ultimately ends up in our blood. Depending on the situation, 25-75% of the magnesium supplied through food is absorbed. It also particularly depends on the form in which the molecule is present.
Can magnesium be measured in the blood? Actually yes. If you do a blood test at your general practitioner, the serum level is usually determined. The problem is that the mineral is mainly found in your cells and in the bones. Less than 1% of magnesium is found in your blood. Therefore, it is relatively difficult to make an accurate statement about magnesium metabolism based on blood levels.Measuring blood lipid levels is comparatively much simpler. What do we need magnesium for? The tasks of magnesium are diverse and would exceed the scope of this article, so we will show you the most important functions. The molecule is involved in some 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 wasting, or memory problems – these unpleasant phenomena are associated with aging.The reason behind this is often a reduced number and efficiency of our cellular power plants, the mitochondria. As a result, the levels of the important coenzyme NAD also decrease. However, we need this to generate energy. One of the approaches in aging research is to raise the NAD levels again. For location determination, one can also measure the NAD levels.
Bone metabolism – more than just calcium
Bone metabolism is a rather complex topic, involving many players. To simplify it a bit: Bone tissue is subject to constant change. Day by day, old bone substance is broken down by specialized cells called osteoclasts and rebuilt by another specialized unit, the osteoblasts.
Thus, our body guarantees, on one hand, that we can adapt to new stresses – for this reason, strength training also helps with bone density – on the other hand, the mineral balance can be regulated. In the bones, there is not only a lot of magnesium but also a lot of calcium. Here, among other things, Vitamin D can have an impact on calcium balance.
And what role does magnesium play now? It supports the proliferation of osteoblasts – the bone-forming cells. Thus, we can shift the balance between bone formation and resorption in the right direction; otherwise, we risk bone loss, which is very common as a disease under the name osteoporosis.
Cramps, migraines, heart rhythm disturbances – how to recognize a magnesium deficiency
The symptoms of a magnesium deficiency are often very nonspecific and vague. From mild nausea, muscle cramps to loss of appetite or general weakness, anything can be included.
The explanation lies again in the variety of metabolic processes in which the mineral is involved. It is involved in the stabilization of the membrane potential . For our cells to transmit signals, they rely on charged particles (ions) such as z.B. Sodium, potassium, or calcium.
These molecules are present in different concentrations inside and outside the cell. Channels can control how many ions enter or exit.If this delicate balance is not maintained, errors can occur. Z.B. It has been shown that in cases of magnesium deficiency, the likelihood of heart rhythm disturbances, such as extrasystoles (i.e., additional heartbeats), is more probable.
Did you know? Our heart cells require magnesium to transmit signals as effectively as possible. Often, people with heart problems have a low Mg level, as many "heart medications" – for example, "diuretics," lead to increased loss.
For this reason, the MACH study examined whether magnesium supplementation, in addition to standard medications, could provide a survival advantage for severely heart-ill individuals. After a year, there were indeed significantly more people in the magnesium group who had survived or whose heart function even improved.
Sports and magnesium – do we sweat out magnesium?
Magnesium is often used therapeutically for muscle cramps. But can this benefit be scientifically proven? Yes and no. It was long believed that we lose the mineral, similar to sodium and potassium, during exercise through sweating. However, this is not the case. Magnesium is rather redistributed from various areas.So what does a substitution bring if we don't lose anything through sweat?
Muscle strain can be responsible for cramps, but so can misdirected nerve signals. Apparently, in older age, the latter is responsible for nighttime cramps, and low magnesium levels have been identified as a possible cause..
Migraine – can magnesium help?
Pounding, often unilateral headaches are a common symptom of migraine. One of the most likely causes of migraine headaches is overly sensitive nerve cells that are easier to stimulate than normal nerve cells. This can lead to overexcitation in the brain, triggering the typical symptoms.
Magnesium has been studied for various purposes in relation to migraines. For example, a high-dose magnesium infusion can alleviate the symptoms of a migraine attack.
Now, it is not particularly practical to infuse high-dose magnesium for every migraine attack, which is why the intake of magnesium supplements has also been examined. Studies indicate 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 bind to the NMDA receptors of cells and thus dampen stimulating signals. At the same time, it enhances the effect of another inhibitory neurotransmitter, GABA.
This dual action seems to be not only helpful in migraine prophylaxis but also explains why magnesium can promote sleep.
Supplementation of Magnesium – the form matters
Magnesium comes in a variety of forms, and the diversity can be quite overwhelming at first. Why are there so many different compounds? This is because the molecule is always in a bound form, meaning it is combined with another molecule. This affects the absorption and bioavailability.
To help you keep track and make a better decision about which form of magnesium is suitable for you, we present the most important forms and their special properties. By clicking on the respective forms, you will be directed to more detailed articles.There we dive deeper into the biochemistry of the individual magnesium molecules and explain to you what purposes they are used for.
Magnesium oxide
Magnesium oxide (MgO) is the most common form of magnesium, which you will also find in many dietary supplements. It is well tolerated, but has the disadvantage of a poor bioavailability. Only about 4% is absorbed by the body. From a 500mg dose, only about 20mg is absorbed. For this reason, it is not particularly suitable if you want to compensate for a magnesium deficiency in isolation. However, it can help with constipation, as it binds water and can thus stimulate the intestines.
Magnesium chloride
Magnesium chloride (MgCl) is one of the inorganic magnesium compounds, along with magnesium oxide. Unlike 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 individuals when used alone. Therefore, it 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 study, it was shown that the combination of Vitamin B6 and Mg was more effective in alleviating stress symptoms than magnesium alone. There is also data regarding the so-called "Restless Leg Syndrome" that indicates the combined use yields better results. Magnesium Bisglycinate also has a high bioavailability of about 80%. This is because magnesium bisglycinate does not need to be absorbed through the mineral transporters in the intestine, but is instead absorbed separately due to its connection with the amino acid glycine. The exciting thing about this molecule is its ability to cross the blood-brain barrier.Magnesium has been shown in some studies to enhance 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 have been well studied: Magnesium L-Threonate and Magnesium Bisglycinate.
Magnesium Taurate
When Mg is combined with the amino acid taurine, you get Magnesium Taurate. Taurine offers several health benefits and positively affects the Hallmarks of Aging.
However, taurine can also increase the bioavailability of magnesium.This effective combination can be found, among other things, in the innovative MOLEQLAR ONE, where we have combined the most important molecules for cell health in one product through careful scientific research.
Magnesium Malate
The combination of Mg with malic acid results in magnesium malate. Here, the bioavailability of magnesium is also increased. Malate also plays an important role in our citric acid cycle, a metabolic process from the mitochondria that provides us with energy.
Magnesium malate has been used in fibromyalgia and was able to alleviate 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 comprehensively promote health and longevity at the molecular level. The complex has positive effects on all twelve Hallmarks of Aging.
Magnesium Citrate
Combining Mg with citric acid results in magnesium citrate. The bioavailability is among the highest at over 80%. Furthermore, the combination promotes digestion and can be beneficial for mild constipation issues.
Magnesium Orotate
To get even more confusing names, when you combine Mg with orotic acid, you get magnesium orotate. And what is this compound good for? Do you remember the MACH study, in which patients with severely impaired heart function were treated with Mg? The preparation used was magnesium orotate, and there are further studies suggesting that this compound is the most effective in supporting the heart. Additionally, magnesium orotate seems to affect our microbiome , leading to an improved symbiosis of gut bacteria. However, the compound is not yet approved in the EU.
Conclusion
Magnesium is a very versatile mineral that is involved in various metabolic processes. From migraines to heart muscle cells to bones, Mg is involved everywhere. The possibilities for supplementation are almost as diverse. The benefits of the different forms are best combined in a magnesium complex to combine. This eliminates one-sided effects and usually ensures better bioavailability at a lower total dose.
We hope this article has provided you with a comprehensive overview of the topic of magnesium. Since all aspects would exceed the scope of this article, we have addressed the more detailed information on the subclasses of magnesium forms in separate articles.
