Magnesium has numerous functions in the human body. It affects the transmission of stimuli from the nerve to the muscle, the release of adrenaline and bone mineralization. It is also responsible for the activation of over 300 enzymes in metabolism. As an inhibitor of blood clotting, magnesium can prevent thrombosis (blood clots).
Magnesium in the body
About 60 percent of the magnesium in the body is bound in the bones, with the rest in various organs and tissues; only about one percent of the total amount is dissolved in the blood.
If the body is not supplied with enough magnesium, it draws it from its reserves while supplies last. The measured magnesium content in the blood therefore only represents the actual situation to a limited extent.
Daily dose and intake of magnesium
The recommended daily dose of magnesium is 350 milligrams. This daily dose is contained, for example, in foods such as:
- 60 grams of wheat bran
- 75 grams sunflower seeds
- 200 grams beans
- 200 grams nuts
- 250 grams oatmeal
- 500 grams spinach
- 1200 grams of meat
Magnesium is found mainly in plant foods. Particularly good sources of magnesium are nuts and seeds and whole grain products, especially millet.
In order not to exceed the recommended daily dose, a maximum of 250 milligrams of magnesium per day should be taken via dietary supplements, according to a recommendation of the Federal Institute for Risk Assessment (BfR) – the rest is usually absorbed through food.
19 foods with magnesium
Deficiency symptoms in magnesium deficiency
Serious deficiency symptoms are rarely expected with a sensible diet. Classic deficiency symptoms are very similar to those of calcium deficiency (muscle cramps, restlessness, tremors, circulatory problems).
Deficiencies occur especially in the following situations where the body needs more magnesium:
- During stress (and heavy sweating).
- During stress
- After surviving diseases (especially diarrheal diseases).
- In the case of diabetes
- With chronic kidney disease
- During pregnancy and lactation
- In the growth period
Alcohol consumption and certain medications (drainage tablets, laxatives, the pill and others) also disrupt the normal magnesium balance. Additional intake is then advisable.
Various disorders of nerve function, anxiety or depression can be triggered or aggravated by magnesium deficiency. The variety of complaints can be explained by the fact that magnesium intervenes in very many different metabolic processes.
Magnesium overdose
Very high concentrations of magnesium in the blood are only to be expected with parenteral (by infusion directly into the blood vessel) application or with kidney damage. Then paralysis symptoms occur, which also affect breathing and blood pressure regulation. In extreme cases, coma can also occur.
5 facts about magnesium – Tina Mann
Effect of magnesium
Magnesium can protect against cardiac arrhythmias and improve cardiac performance; conversely, too little magnesium puts the heart at risk. For muscle cramps, the surprisingly good effect of magnesium preparations is often described, magnesium preparations are also used for the prophylaxis of calf cramps and premature labor.
However, magnesium also alleviates circulatory disorders by dilating the blood vessels, improving their flowability and allowing more blood to reach the tissues. In acid-inhibiting preparations, magnesium helps with stomach ulcers.
Treat magnesium deficiency
Magnesium given alone causes some problems for the body: The cells cannot retain the additional magnesium supplied, and most of it is excreted again.
To improve the utilization of magnesium, it is therefore best coupled with a “partner”, orotic acid. Since this is also very important for energy metabolism, orotic acid represents an additional protective factor alongside magnesium.
