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What is Magnesium?
Magazin Moleküle

What is Magnesium?

Magnesium – you may know it as a white powder when 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 in your bones, the rest is distributed throughout your body, e.g.b. in the muscle or nerve cells. In this article we will show you  why our body needs magnesium, what signs you can use to recognize a magnesium deficiency and we will answer your question as to whether we lose magnesium during exercise and that is the reason for muscular cramps.

Magnesium in the body – an overview

Magnesium is a positively charged molecule that is one of the essential micronutrients. This means that we cannot produce it ourselves and are dependent on supplies from outside.

In total there are more than 300 reactions in which his molecular fingers are involved. It plays the main role in bone and energy metabolism. Magnesium is also required for normal nerve and cardiac activity . This also explains why it plays a role in migraines. But more on that later.

Magnesium is listed as 12. Element in the periodic table.

Where is magnesium found in food?

We absorb a large part through food . Good sources are primarily plant-based foods such as pumpkin seeds, Brazil nuts or cashewss. The true 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 differs. This is also a classic problem with secondary plant substances, which can, however, also be solved through clever formulations. For a better overview, 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
Chickpeas – dried 150
Pistachios 147
Oat flour 131
Whole wheat pasta 111
Lentils – dried

101


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 what the DGE, the German Society for Nutrition, states. 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 .
However, the quantities are only an estimate, as magnesium metabolism is influenced by a number of variables. To understand this better, let's give you a quick overview of the physiology:

For all number lovers: There are around 25g of magnesium in our body - mainly stored in the bones and muscle cells. We lose around 100 mg through the kidneys every day, so we definitely have to compensate for this in order to prevent a deficiency.

But why is at least 300mg recommended?? This is because we are not as effective at 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 with food is absorbed. It also depends on the form in which the molecule is present.

Can you measure magnesium in the blood? Actually yes. When you do a blood test at your family doctor, the serum value is usually determined. The problem is that the mineral is mainly found in your cells and bones. Less than 1% of magnesium is in your blood. It is therefore relatively difficult to make an accurate statement about magnesium metabolism using blood values. In comparison, measuring the blood lipid levels is much easier.

Image: shutterstock.com/Antonina Vlasova

What do we need magnesium for?

The functions of magnesium are diverse and would go beyond 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? Low energy, muscle loss 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 cell power plants, the mitochondria. This also reduces the levels of the important co-enzyme NAD. But we need this to generate energy. One of the approaches in aging research is to increase NAD levels again. To determine the location you can also measure the NAD level.

Bone metabolism – more than just calcium

Bone metabolism is a quite complex topic in which many players are involved. To simplify it a little: Bone tissue is subject to constant change. Day after day, old bone substance is broken down by specialized cells called osteoclasts and rebuilt by another specialized unit called osteoblasts.

On the one hand, our body guarantees that we can adapt to new stresses - for this reason, strength training also helps with bone density - and on the other hand, the mineral balance can be regulated. The bones not only contain a lot of magnesium, but also a lot of calcium. Here, among other things, Vitamin D can have an impact on the calcium balance.

And what role does magnesium play?? It supports the proliferation of osteoblasts - the bone-forming cells. This means 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 arrhythmias – how you can recognize a magnesium deficiency

The symptoms of magnesium deficiency are often very non-specific and vague. It can be anything from mild nausea, 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. It is involved in the stabilization of the membrane potential . In order for our cells to be able to transmit signals, they rely on charged particles (ions), such as:b. sodium, potassium or calcium.

These molecules are found in different concentrations inside and outside the cell. Channels can be used to control how many ions get inside or outside. If this delicate balance is not met, errors can occur. Zb. It has been shown that With a magnesium deficiency, the likelihood of cardiac arrhythmias such as extrasystoles (i.e. additional heart beats) is more likely.

Did you know? Our heart cells need magnesium to transmit signals as effectively as possible. People with heart problems often have low Mg levels because many “heart medications” – for example “water tablets” – lead to increased loss.

For this reason, the MACH study looked at whether dietary supplementation with magnesium, in addition to normal medication, offers a survival advantage 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.

Sport and magnesium – let's 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, through sweating during exercise . But that is not the case. Rather, magnesium is redistributed from different areas. So what's 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 the nighttime cramps in old age and low Mg levels were identified as a possible cause.

Migraines – can Mg help?

Thumping, often one-sided headaches are a common symptom of migraines. One of the most likely causes of migraine headaches are 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 migraines. For example, a high-dose magnesium infusion can relieve 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 people have also looked at taking Mg preparations. The studies here suggest that it can actually be effective as a prophylactic against migraines. The reason for this lies in the way it works. In the brain, it can attach itself to the NMDA receptors of cells and thus dampen stimulating signals. At the same time, it increases the effect of another depressant neurotransmitter, GABA.

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

Supplementation of magnesium – the form is important

Magnesium comes in a variety of forms and the variety can be quite overwhelming at first. Why are there so many different compounds?? This is because the molecule is always in a bound form, i.e. together with another molecule. This influences 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 corresponding shapes you will get to the more detailed articles. There we delve 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 poor bioavailability. Just 4% is absorbed by the body. From a 500mg dose, only 20mg are absorbed. For this reason, it is not particularly suitable if you want to compensate for a magnesium deficiency in isolation. It can help with constipation, as it binds water and can get the intestines going.

Magnesium chloride

Magnesium chloride (MgCl), along with magnesium oxide, is one of the inorganic magnesium compounds. In contrast to MgO, the bioavailability of MgCl is significantly higher at 80%. MgCl is absorbed early in the small intestine and, when used alone, can cause intestinal problems in some people. Therefore MgCl is commonly used in Magnesium complexes .

Did you know? The combination of magnesium and vitamin B6 has been used in some studies as tested favorably. 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 combined use brings better results.

Magnesium bisglycinate

Magnesium bisglycinate also has a high bioavailability of approx. 80%. This is because magnesium bisglycinate does not have to be absorbed via the mineral transporters in the intestine, but is 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. In some studies, magnesium was able to promote cognitive performance and improve sleep. However, these effects can only be achieved with a magnesium preparation that can cross the blood-brain barrier and only two of these have been well studied. Magnesium L-threonate and magnesium bisglycinate.

Magnesium Taurate

If you combine Mg with the amino acid taurine, you get magnesium taurate. Taurine has some health benefits and has a positive effect on the hallmarks of aging.

Taurine can also increase the bioavailability of magnesium. You can find this effective combination, among other things, 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 Malate

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

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

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

Magnesium Citrate

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 for mild constipation problems.

Magnesium orotate

To add even more confusing names, if 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 other studies that suggest this compound is the most effective in supporting the heart. In addition, magnesium orotate appears to have an impact on our microbiome , leading to an improved symbiosis of intestinal bacteria.

Conclusion

Magnesium is a very diverse 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 diverse. It is best to combine the advantages of the different forms in a Magnesium complex . This eliminates one-sided effects and usually ensures better bioavailability with a lower total dose.
We hope that this article has given you a detailed overview of the topic of magnesium. Since all aspects are beyond the scope of this article, we have covered the more detailed information on the subclasses of magnesium forms in separate articles.

Sources

Literature:

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