A conscious and balanced diet is very important in order to supply the body with all the important essential nutrients and vitamins - we are all now aware of that. The way we live and eat is greatly influenced by the intake of these nutrients. Everyone knows thatan iron deficiency anemiacan be dangerous. Now what about a magnesium deficiency and is magnesium important for our body? In fact, magnesium deficiency is more common than we think and is an often overlooked problem. Magnesium is an essential mineral that performs several important functions in the body and if left untreated, magnesium deficiency can be very risky. How can you recognize a magnesium deficiency, what are the most common symptoms and which foods are rich in magnesium? We explain all this and much more to you in our article!
Magnesium is the fourth most abundant mineral in our body and is involved in more than 300 biochemical reactions. It supports heart activity, regulates blood pressure, supports the immune system and is important for muscle contraction. It is also involved in the structure of teeth and bones. However, the mineral cannot be produced by the organism itself and therefore we have to consume it either through food or with dietary supplements. A quarter of men and almost a third of women in Germany do not consume enough magnesium.
Why is magnesium important and how much magnesium do we need?
Just like other minerals that perform a variety of tasks, magnesium is important for keeping us fit and healthy. About 25 grams of it is stored in our body, with around 60% being stored in the bones. This means that our skeleton is the largest reservoir of magnesium, while the remaining 40% is required by the muscles and soft tissue. How much magnesium we need depends on a number of factors, including age, gender and physical activity. According to the German Society for Nutrition, the magnesium requirement for women aged 25 and over is 300 mg per day and for men 350 mg per day. For young people aged 15 and over, the values are between 300 and 400 mg. Under certain conditions, the need may be slightly higher for athletes, pregnant and breastfeeding women and people with diabetes.
Everyone has heard of magnesium deficiency, but unfortunately very few people know what magnesium is important for. The mineral performs numerous vital functions in the body and can help prevent a variety of diseases, includingincreased blood pressureand cardiovascular diseases. Along with other important nutrients, magnesium is of great importance for the regulation of excitation conduction in the nerve cells. The mineral also helps the body break down sugar and can therefore reduce the risk of insulin resistance. While we all know that calcium is important for bone health, magnesium is just as essential for healthy bone formation. Magnesium is also important for stress regulation and the release of stress hormones and is not called “salt of inner peace” for nothing.
What are the most common magnesium deficiency symptoms and how can a magnesium deficiency be recognized?
Some illnesses and poor nutrition are the most common reasons that can lead to magnesium deficiency. Unfortunately, the symptoms of magnesium deficiency are just as diverse as the functions of the mineral in the body and the deficiency symptoms are very rare in otherwise healthy people. Muscle cramps, headaches or migraines, fatigue, gastrointestinal complaints as well as fatigue and dizziness are the most common magnesium deficiency symptoms. In some cases, restlessness, difficulty concentrating, nervousness and increased irritability can also occur. However, these symptoms are quite non-specific and can also occur with other illnesses, which makes diagnosis even more difficult. Muscle cramps in athletes are often a sign of overexertion and do not always have to be a symptom of a magnesium deficiency. Since much of the mineral is stored in the body, blood tests wouldn't be very helpful either. Therefore, if you suspect that you have a magnesium deficiency, you should not take the situation lightly and consult a doctor immediately.
Which foods are rich in magnesium?
Just like withVitamin B12Our body cannot produce magnesium itself. The good news is that there are many foods you can eat to meet your magnesium needs. With 40 mg per 100 grams, the banana is probably the best-known source of magnesium. But don't worry, you don't have to live on bananas alone. Pumpkin seeds, nuts, dark chocolate, cocoa, spinach as well as legumes and whole grain products are particularly rich in magnesium. Most of them do not require any special preparation and are ideal for a healthy snack in between meals. But what if you are not allowed to consume some of these foods due to an allergy? Then you could, for example, use a mixture of different magnesium saltslike hereuse. In this way, the absorption channels are multiplied at the cellular level and the magnesium is better absorbed.
