What is Magnesium? Find out everything you need to know about the mineral
Many people ask themselves "What is magnesium and why is it so important for my well-being?". Magnesium is an important key player in over 300 enzymatic reactions that support your daily physical functions.
From muscle contraction to energy production, from nerve function to protein synthesis – magnesium is present everywhere and is therefore essential for your vitality.
But what exactly is magnesium and how does it contribute to health? We want to look at these questions in more detail in the following article and provide a comprehensive overview of the mineral. You will not only receive tips for optimizing your diet, but also what you can do if you have a magnesium deficiency.
What is magnesium and why is it so important?
What is magnesium good for in the body? So what exactly is magnesium? And what else does magnesium do in the body? This essential mineral is often underestimated, but it is a true all-rounder.
Magnesium is a mineral that is crucial for regulating calcium levels in your body. This plays an important role in your bone health and helps prevent osteoporosis.
Magnesium is also used to support energy production at the cellular level. Without enough magnesium, your cells could not work efficiently. Signs of a magnesium deficiency include fatigue and not enough energy.
It is also a natural calming agent. What magnesium is also good for is mental well-being. It helps regulate the nervous system and can reduce both stress and anxiety. It plays a role in controlling neurotransmitters that send signals in the brain.
Ultimately, the question remains: What is magnesium in relation to your heart? Magnesium can help regulate heart rhythm. It also prevents heart disease by relaxing blood vessels and regulating blood pressure.
What is magnesium and how much of it does my body need every day?
The optimal need for magnesium is influenced by age, gender and lifestyle. This not only raises the question “What is magnesium?”, but also how much is needed to optimally support your body. On average, an adult needs around 300 to 400 milligrams of magnesium daily. However, this requirement may be higher in pregnant women, breastfeeding women and the elderly.
But how can you get enough magnesium? Through nuts, seeds, whole grains and green leafy vegetables. In order to cover your magnesium needs, a balanced diet is essential. In addition to a balanced diet, supplementation may be necessary in some cases. By taking magnesium capsules you can also cover your daily need for the mineral. But consult your doctor beforehand.
Magnesium: What is it good for in your body?
You already know that magnesium is an essential mineral for your well-being, but what if your body is deficient in magnesium? A magnesium deficiency can lead to a number of warning signs and health problems. You should definitely not ignore these or take them lightly.
Magnesium is involved in a variety of important processes. This includes muscle and nerve function, bone health and heart rhythm. But what causes a magnesium deficiency and what symptoms occur? Common signs of a deficiency of the mineral include:
· Muscle spasms and twitches
· Persistent fatigue
· Digestive problems
What is a magnesium-rich diet?
Magnesium is found in a variety of foods. It is important to include enough magnesium-containing foods in your diet. There are a variety of options.
Green leafy vegetables, such as spinach and kale, are particularly rich in magnesium. Not only are these excellent sources of magnesium, but they also provide a wealth of additional nutrients. Nuts and seeds, especially pumpkin seeds, almonds and chia seeds, are also rich in the mineral. These are particularly easy to integrate into your everyday life. You can eat them as a snack or use them in baked goods or smoothies.
What else contains magnesium? Whole grain products , such as whole wheat bread and oatmeal, also contain magnesium. In addition, legumes , such as lentils and black beans, are excellent sources of magnesium and are also rich in protein. By integrating these natural sources of the mineral into your daily diet, you can ensure an adequate supply of magnesium.
Which is better: magnesium citrate or magnesium oxide?
This decision depends on the specific intended use and your individual needs. Because even when asked “What is the best magnesium?” there is no universal answer.
· Magnesium citrate is often preferred because of its high bioavailability. This means that it can be more easily absorbed and utilized by the body. It is particularly recommended to treat magnesium deficiency. This effectively increases the magnesium level in the body. Another advantage of magnesium citrate is that it has a mild laxative effect. This makes it a good choice for people who suffer from digestive problems such as constipation.
· Magnesium oxide, on the other hand, has a lower bioavailability. So it cannot be absorbed as efficiently by the body. It is often offered as a cheaper option for magnesium supplements. However, despite its rather low absorption rate, it can be effective in meeting daily magnesium requirements. Magnesium oxide is used particularly to relieve heartburn and stomach problems.
For faster and more effective absorption, magnesium citrate is the preferred option. However, for general nutrient intake and relief from stomach discomfort, magnesium oxide may be a suitable and more economical option.
What is magnesium for your body?
Magnesium is an important mineral that helps improve your well-being and vitality. You can easily integrate it into your diet as a solid meal or as a snack in between. Find out how much of the mineral you need and whether supplementation makes sense with one of our DNA tests for humans .