Magnesium: a vital mineral

You certainly know it: the essential mineral magnesium. Some take it to prevent night cramps, others in the form of Epsom salts for bowel cleansing during a fasting cure. It is versatile in its effect and supports our body in almost all important functions. Magnesium is vital and must be taken in daily in sufficient quantities to prevent deficiencies. Why is magnesium so important for us? How much magnesium does your body need and how can you recognise a magnesium deficiency?

Magnesium is a chemical element with the element symbol Mg and the atomic number 12. It belongs to the alkaline earth metals and is one of the ten most common elements in the earth's crust. It is very reactive and does not occur in nature in elemental form, but is mineral-bound, for example as dolomite or magnesite. Dissolved in water, it causes water hardness together with calcium. It is also found in the green leaves of plants. Magnesium is one of the essential substances that the body cannot produce itself. To prevent deficiencies, it must be supplied to the body in sufficient quantities every day. Our body contains 20 to 30 g of magnesium, which is about 300 to 400 mg of magnesium per kg of body weight. This makes magnesium one of the bulk elements, in contrast to the trace elements, which are present in our body at less than 50 mg per kg body weight. 60 percent of the magnesium present in the body is found in the bones and teeth, 39 percent in the muscles and organs and only 1 percent in the blood.

Magnesium is involved in numerous functions of the body. It regulates and activates over 300 enzymes in the metabolism. Magnesium is also essential for energy metabolism, without magnesium the body cannot provide energy. Muscles and nerves only function with magnesium, our heart is also dependent on magnesium, a deficiency can lead to cardiac arrhythmias. Sleep disorders, stress and depression can be alleviated with the help of magnesium. 

Learn more about the positive effects of magnesium here.

The German Nutrition Society (DGE) gives reference values for the daily magnesium intake. The recommended daily intake of magnesium for an adult man is 350 mg, for an adult woman 300 mg. Younger people and pregnant and breastfeeding women have a different requirement. Athletes or people who do hard physical work and people who suffer from kidney disease or consume alcohol at a brisk rate also have a higher requirement. In healthy people, the requirement can be met with a balanced diet. Some plant foods in particular have a high magnesium content, especially seeds, nuts and wholemeal products. Non-alcoholic beverages, especially mineral waters rich in magnesium, also help to cover the daily requirement. Increased needs can also be met with dietary supplements.

Find out more about your daily magnesium requirement here.

If magnesium intake is insufficient, typical deficiency symptoms appear. These can be physical symptoms such as muscle cramps, tension, headaches and back pain, but also affect the general well-being and show themselves in fatigue, lack of drive, depressive moods or migraines. Heart rhythm disorders, stomach cramps, nausea and menstrual disorders can also be symptoms of magnesium deficiency. The variety of deficiency symptoms shows the broad spectrum of magnesium's effects. Magnesium deficiency is not only caused by insufficient magnesium intake, but also when magnesium cannot be absorbed correctly in the intestine or is increasingly excreted through the kidneys or the skin. A magnesium deficiency can often be remedied by a diet that is consciously rich in magnesium; alternatively, magnesium supplements can help.

Learn more about magnesium deficiency here.

Some diseases often occur in connection with magnesium deficiency and can be alleviated with a magnesium-rich diet or by taking magnesium supplements. These include, for example, migraines and tension headaches, hay fever and allergies, diabetes and arteriosclerosis. If the magnesium deficiency is eliminated, the symptoms often improve. In some cases, magnesium is used specifically for therapy, for example as a blood pressure-lowering agent or to treat fibromyalgia.

Learn more about magnesium deficiency and diseases here.

In addition to a diet rich in magnesium, there are various dietary supplements to choose from to cover the daily need for magnesium. Magnesium is bound as a salt of an organic or inorganic acid: Magnesium oxide, citrate, malate or sulphate are just some of the common compounds. Which magnesium you choose also depends on your symptoms, because the properties of the magnesium compounds are different because they are also determined by the binding partners. For example, magnesium citrate has a laxative effect, magnesium carbonate helps against heartburn, magnesium orotate supports the treatment of cardiovascular diseases, magnesium malate helps to increase energy. A concentrated magnesium chloride solution, also called magnesium oil, is said to have similar effects as the orally administered magnesium, but a transdermal absorption of magnesium through the skin has not been scientifically proven. Magnesium is also offered in combination with other minerals and vitamins. The intake is recommended if a deficiency has been proven for all substances contained.

Food supplements are offered in different forms such as capsules, tablets or granules. Each form has its advantages and disadvantages; the effect is not influenced by the form of administration. Before taking a food supplement, you should discuss with your doctor whether magnesium supplementation is really necessary. According to the consumer advice centre, a healthy person can easily cover his or her recommended daily intake of magnesium with a balanced diet. Often, the dosage of magnesium supplements is higher than the maximum daily dose recommended by the German Federal Institute for Risk Assessment (BfR); together with the magnesium taken in through food, this can easily lead to an overdose.

Learn more about magnesium as a dietary supplement here.

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