Lifestyle, Nutrition

Magnesium – The essential mineral for your body

Magnesium

Magnesium is more than just any dietary supplement.
It is a vital mineral that supports over 600 functions in your body.
If you know what magnesium does and which forms of it are useful, you can make positive changes to your energy levels, sleep, regeneration and much more.
This article shows you briefly and concisely what magnesium is, which forms really make sense and how to use it optimally.

What is magnesium?

Magnesium is an essential mineral. The chemical symbol for it is Mg. It belongs to the group of alkaline earth metals in the periodic table and is a silvery-white, light metal.
Your body cannot produce magnesium itself. You must therefore obtain it from food or supplements.
Magnesium is involved in over 600 enzymatic reactions such as energy production (ATP), muscle function, nerve conduction and even protein biosynthesis.

In short: without magnesium, nothing runs smoothly in your body.

Why a lack of magnesium is so common

Around 80% of the population have a magnesium deficiency, usually unnoticed.
Increased stress, sport, alcohol, sugar and some medications (such as antibiotics, diuretics) increase the need.
Many soils are depleted, so that even a “healthy diet” is often no longer sufficient, as it contains too few minerals.

But my blood test at the doctor’s says that I have enough magnesium!?

If we look at the distribution of magnesium in the human body, it looks something like this:

  • Total magnesium content in the body: approx. 25-30 grams. Of which,
    • approx. 60 % in the bones
    • approx. 39 % in the cells of muscles and other tissues
    • <1 % in blood (plasma)

This means that less than 1% of the total magnesium in the body circulates in the blood, and it is precisely this proportion that is measured in blood tests. Therefore, a normal magnesium level in the blood is not always a reliable indication of whether there is enough magnesium in the entire body. According to the blood count, the normal value in the blood = serum magnesium should be approx. 0.7-1.05 mmol/l. This does not mean that you cannot have a deficiency.

Fact:
Your body regulates the blood level of magnesium very strictly, often even at the expense of the stores in bones and tissue. This means that you can have a deficiency in the tissue even though the blood value still looks “normal”.

Symptoms of a deficiency:

  • Muscle cramps
  • Sleep problems
  • Cardiac arrhythmia
  • Concentration problems
  • Migraine
  • PMS (premenstrual syndrome)
  • Anxiety and nervousness

The 6 most important forms of magnesium and their effects

  1. Magnesium citrate
    Bioavailability: High
    Particularly suitable for muscle cramps and constipation.
    Quickly absorbed by the body.
  2. Magnesium glycinate (bisglycinate)
    Bioavailability: Very high
    Ideal for stress, sleep problems and inner restlessness.
    Glycine has a calming effect, perfect for the evening.
  3. Magnesium taurate
    Focus on heart health.
    Taurine supports heart function and has a relaxing effect.
    Recommended for high blood pressure and cardiac arrhythmia.
  4. Magnesium oxide
    Bioavailability: Low
    Often used in cheap supplements.
    Has little benefit, except for constipation.
  5. Magnesium chloride
    Very soluble – often used in transdermal applications (e.g. magnesium oil).
    Absorbed through the skin – ideal for sensitive stomachs.
  6. Magnesium malate
    Recommended for chronic fatigue and fibromyalgia.
    Calms the nervous system & can improve concentration.
    Malate is a component of the citric acid cycle – provides energy.

Magnesium and sport – the underestimated performance booster

Do you exercise regularly? Then you need magnesium. Period.
Why? Because your body loses or needs a lot of magnesium when you exercise. Through sweat, urine and the increased metabolism.

Magnesium supports you during training:

  • Muscle contraction and relaxation:
    Magnesium regulates calcium in the muscle cells.
    Without magnesium, the muscle remains in a kind of permanent tension.
    This can lead to cramps, tension or even injuries.
  • Faster regeneration:
    Magnesium reduces inflammation and oxidative stress after training.
    This reduces muscle soreness, accelerates healing processes and makes you fit again more quickly.
  • Electrolyte balance:
    Magnesium acts like a buffer.
    It balances the electrolytes, especially together with sodium, potassium and calcium.
  • Increase endurance:
    Studies show that magnesium improves oxygen uptake in the muscles.
    You tire more slowly, especially during endurance exercise.
  • Reduction of oxidative stress:
    People who exercise regularly generate free radicals.
    Magnesium activates antioxidant enzymes such as glutathione peroxidase.

Magnesium and sleep – the key to night-time recovery

Having trouble falling asleep? Are you constantly waking up? Do you feel exhausted in the morning?
This could be because your magnesium level is not optimal.

Magnesium acts on several levels in the sleep process:

  • Activation of the parasympathetic nervous system:
    The “Rest & Digest” branch of your nervous system is ramped up. Stress down, rest in.
  • Regulation of the cortisol level:
    Magnesium lowers cortisol levels in the evening.
    Less racing thoughts, better sleep.
  • Promotion of melatonin:
    Magnesium is involved in the conversion of serotonin into melatonin – your sleep hormone.
    Without enough magnesium → no stable melatonin level.
  • Improvement of deep sleep phases:
    Studies show: Those who take in enough magnesium have longer phases of deep, restful sleep.
  • Muscle relaxation during sleep:
    People with nocturnal cramps or twitching in particular benefit massively.

The benefits of magnesium in summary

  • More energy
    Magnesium is needed to activate ATP – your energy unit – in the first place. No power level without magnesium.
  • Better sleep
    Magnesium calms the nervous system and lowers cortisol levels.
    This ensures deeper and more restful nights.
  • Relaxed muscles
    Helps against cramps, tension and twitching. Also important for regeneration after training.
  • Stress reduction
    Magnesium regulates the stress axis (HPA axis). Less inner restlessness, more serenity.
  • Healthy heart function
    Supports the heart rhythm, lowers blood pressure, protects against arrhythmia.
  • Hormonal balance
    Women with PMS or cycle complaints often benefit greatly. Magnesium is effective against water retention and mood swings.
  • Support in sport
    Electrolyte balance, muscle contraction, regeneration – everything needs magnesium. Also crucial for endurance and performance.

The optimum magnesium intake

As already shown, magnesium supplementation makes sense for many reasons. I generally recommend taking a combination preparation, as this is the best way to cover your needs.

The amount taken should also take into account individual needs depending on stress levels, sleep, eating habits, alcohol and sugar consumption, physical activity, etc.

Take 200-600 mg magnesium glycinate or even better a combination preparation like here: https://edubily.de/products/magnesiumkapseln?variant=39664051978295 approx. 30-60 min before going to bed. For better sleep and better recovery.

Conclusion: Magnesium is your underestimated helper

Magnesium is not a nice-to-have. It is a must-have for your physical and mental performance. If you want to do something good for your body, make sure you provide it with enough magnesium. Your body will thank you for it, day after day.

Sources:

  1. Magnesium in sports & muscle recovery
  2. Magnesium & sleep
    • Abbasi, B. et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169.
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
    • Rondanelli, M. et al. (2011). Magnesium, tryptophan, and melatonin supplementation improves sleep and quality of life in the elderly. Magnesium Research, 24(1), 33–40.
      https://pubmed.ncbi.nlm.nih.gov/21788761/
  3. Magnesium & Stress / HPA-Axis
  4. Forms of magnesium & bioavailability
  5. Magnesium deficiency in the population