Magnesium - effect, deficiency, requirement & sources
Magnesium: Important for bones, muscles & energy. Symptoms of deficiency, differences in the compounds & recommended daily dose at a glance.
Things worth knowing about "Magnesium"
Magnesium is an essential mineral and an indispensable nutrient that is involved in numerous physiological processes in the human body.
Magnesium is the eighth most abundant mineral on earth and the fourth most abundant cation in our body. Over 60% of the body's magnesium is found in the bones and is crucial for their health. Magnesium plays a central role in over 300 enzymatic reactions that are necessary for the synthesis of DNA and RNA, cell division and the regulation of energy metabolism.
Functions and importance in the body
Magnesium makes a significant contribution to energy metabolism as it acts as a cofactor in the production of adenosine triphosphate (ATP), the main source of energy for cells. ATP is only activated in the presence of magnesium, which makes the mineral essential for energy production. It also supports the nervous system and muscle contraction by promoting nerve transmission and allowing muscles to relax. These processes are controlled, among other things, by regulating the flow of calcium into the cells, which is necessary for the proper functioning of muscles and nerves. Magnesium also helps to maintain healthy blood pressure by relaxing blood vessels and improving blood flow.
Organic and synthetic magnesium compounds
Magnesium is available in various forms, which have different bioavailabilities and areas of application. A distinction is made between organic and synthetic magnesium compounds. Organic compounds, such as magnesium citrate or magnesium lactate, are often characterised by higher bioavailability and are better absorbed by the body, which generally leads to fewer side effects. Synthetic compounds such as magnesium oxide often have a lower bioavailability, but are cheaper and suitable for certain applications.
Deficiency symptoms and causes
Magnesium deficiency, also known as hypomagnesaemia, can be caused by an unbalanced diet, gastrointestinal disorders or excessive alcohol consumption. Symptoms of a deficiency include muscle cramps, fatigue and nausea; severe deficiencies can also lead to cardiac arrhythmia. Chronic magnesium deficiency can increase the risk of osteoporosis, high blood pressure and type 2 diabetes.
Sources and daily requirement
Magnesium is found in many foods, including green leafy vegetables, nuts, seeds, wholemeal products and certain types of fish. If the magnesium requirement cannot be covered by the diet, various forms of magnesium supplements are available. The recommended daily dose varies depending on age and gender and is usually around 300-400 mg for adults. Pregnant women, nursing mothers and physically active people often have a higher magnesium requirement.
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