magnesium – perhaps you 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. in your muscle or nerve cells. In this article we will show you what our body needs magnesium, what signs you can see magnesium deficiency and we will answer the question 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 external intake.
In total, there are more than 300 reactions in which his molecular fingers are involved. It plays a major role in bone and energy metabolism. Magnesium is also used for normal nerve and heart function This also explains why it plays a role in migraines. But more on that later.
Magnesium is the 12th element in the periodic table.
Where does magnesium occur in food?
A large part we absorb through food Good sources are mainly 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 differsThis is also a classic problem with secondary plant substances, which can also be solved by clever wording. For a better overview, here are some foods and their magnesium values according to the EFSA (European Food Safety Authority):
| Groceries | 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 grain 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 womenAt least, this is what the DGE, the German Nutrition Society, says. However, this value changes for women during pregnancy.What else changes and how the mineral works, we have explained in our article on Magnesium in Pregnancy summarized.
However, the amounts given are only an estimate, as magnesium metabolism is influenced by several variables. To better understand this, we will give you a quick overview of the physiology:
For all number lovers: There are about 25g of magnesium in our body – mainly stored in the bones and muscle cells. We lose around 100mg through the kidneys every day, so we 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 ends up in our blood. Depending on the situation, 25-75% of the magnesium we consume with food is absorbed. The form in which the molecule is present is particularly important.
Can magnesium be measured in the blood? Actually, yes. When you do a blood test at your GP, they usually determine the serum level. The problem with this is that the mineral is mainly found in your cells and bones. Less than 1% of magnesium is in your bloodIt is therefore relatively difficult to make an accurate statement about magnesium metabolism using blood values. It is much easier to measure the blood lipid levels.
What do we need magnesium for?
The tasks of magnesium are varied 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 This influences the 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 are associated 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 NADBut we need this to generate energy. One of the approaches in aging research is to raise the NAD levels again. To determine the situation, you can also use the measuring NAD levels.
Bone metabolism – more than just calcium
Bone metabolism is a fairly complex topic in which many players are involved. To simplify it a little: Bone tissue is subject to constant changeDay after day, old bone substance is broken down by specialised cells, the osteoclasts, and rebuilt by another special unit, the osteoblasts.
On the one hand, this ensures that our body can adapt to new stresses – this is why strength training also helps with bone density – and on the other hand, it can regulate the mineral balance. Bones contain not only a lot of magnesium, but also a lot of calciumHere you can find vitamin D have an impact on calcium levels.
And what role does magnesium play? It supports the proliferation of osteoblasts – the bone-forming cellsIn this way, we can shift the balance between bone formation and bone breakdown in the right direction, otherwise we risk bone loss, which is a very common disease known as osteoporosis.
Cramps, migraines, cardiac arrhythmias – how to recognize a magnesium deficiency
The symptoms of a magnesium deficiency are often very unspecific and vague. From mild nausea, muscle cramps to loss of appetite or general weakness, anything can be there.
The explanation here again lies in the variety of metabolic processes in which the mineral is involved. stabilization of the membrane potential In order for our cells to transmit signals, they depend on charged particles (ions), such as sodium, potassium or calcium.
These molecules are found in different concentrations inside and outside the cell. Channels can control how many ions get inside or outside. If this delicate balance is not present, errors can occur. For example, it has been shown that in case of magnesium deficiency, the likelihood of cardiac arrhythmias, such as extrasystoles (i.e. additional beats of the heart) is higher.
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 magnesium supplementation, in addition to normal medication, offers a survival advantage for people with severe heart disease. After one year, there were clearly more people in the magnesium group who had survived or whose heart function had even improved.
Sport and magnesium – do we sweat out magnesium?
Magnesium is often used therapeutically for muscular crampsBut can this benefit be scientifically proven? Yes and no. It has long been assumed that we use the mineral, similar to sodium and potassium, in sport through sweating. But that is not the caseMagnesium is instead redistributed from 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 night cramps in old age and low Mg levels have been identified as a possible cause..
Migraine – can Mg help?
Throbbing, 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 cellsThis can lead to over-excitation 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 relieve the symptoms of a migraine attack.
Now it is not particularly practical to infuse high doses of Mg for every migraine attack, which is why the use of Mg supplements has also been looked at. Here, studies indicate that it can actually be effective as a prophylactic measure against migraines. The reason for this lies in the way it works. In the brain, it can sit on the NMDA receptors of cells and thus dampen stimulating signals. At the same time, it increases the effect of another, dampening neurotransmitter, GABA.
This dual effect not only seems to be helpful in migraine prophylaxis, but also explains why Mg Sleep can promote.
Magnesium supplementation – the form matters
Magnesium comes in a wide 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 makes the absorption and affects 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 forms, 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 about 20mg is absorbed. For this reason, it is not particularly suitable if you want to compensate for a magnesium deficiency in isolation. It but can help with constipation because it binds water and can thus stimulate the intestines.
magnesium chloride
Magnesium chloride (MgCl) belongs to the inorganic magnesium compounds together with magnesium oxide. In contrast to MgO, the Bioavailability of MgCl significantly higher at 80%MgCl is absorbed early in the small intestine and can cause intestinal problems in some people when taken alone. MgCl usually in magnesium complexes used.
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. this study shown that the combination of vitamin B6 and Mg was more effective in alleviating stress symptomsthan magnesium alone. There is also data showing that combined use produces better results for the so-called “restless leg syndrome”.
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 due to its connection with the amino acid Glycine is absorbed separately.
The exciting thing about this molecule is its ability to cross the blood-brain barrierIn some studies, magnesium has been shown to 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 several health benefits to offer and has a positive effect on the Hallmarks of Aging.
Taurine can also increase the bioavailability of magnesium. You can find this effective combination in the innovative MOLEQLAR ONE, where we have combined the most important molecules for cellular 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 increasedMalate also plays an important role in our citric acid cycle, a metabolic process in the mitochondria that supplies us with energy.
Magnesium malate has been used in fibromyalgia and has been 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 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 to treat mild constipation problems.
magnesium orotate
To get even more confusing names, if you combine Mg with orotic acid you get magnesium orotate.And what is this connection good for? Do you remember the MACH study in which patients with severely impaired cardiac function were treated with Mg? The preparation used was magnesium orotate and there are still further studies suggest that this compound is most effective in supporting the heartIn addition, magnesium orotate seems to have an effect on our microbiome through an improved symbiosis of intestinal bacteria. However, the compound is not yet approved in the EU.
Conclusion
Magnesium is a very versatile mineral that is involved in a wide range of metabolic processes. From migraines to heart muscle cells to bones, Mg is involved everywhere. The possibilities for substitution are almost as varied. The advantages of the different forms can best be seen in a magnesium complex combineThis eliminates one-sided effects and generally ensures better bioavailability at a lower total dose.
We hope that this article has given you a detailed overview of the topic of magnesium. Since all aspects would go beyond the scope of this article, we have provided more detailed information on the subclasses of magnesium forms covered in separate articles.
