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 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 .