How much magnesium the body needs and for whom the mineral is particularly important.
Magnesium is an essential mineral for the body. For example, bones, muscles, nerves and the cardiovascular system depend on magnesium. Magnesium is found in all cells and affects a number of enzymes that regulate oxygen consumption, metabolic functions and cell generation, among other things.
A lack of magnesium in the body can lead to a number of annoying symptoms. The most well-known warning signs of a magnesium deficiency are muscle pain and muscle cramps, such as calf cramps. Other symptoms of a magnesium deficiency include eyelid twitching, fatigue, exhaustion, nervousness, tachycardia, migraine, nausea, diarrhea and high blood pressure.
A magnesium deficiency can have various causes, for example an unbalanced or poor diet, excessive alcohol consumption or gastrointestinal complaints. Then the absorption of the mineral through the intestine is disrupted.
Diabetes mellitus and thyroid disease can also promote a magnesium deficiency, as can taking certain medications such as diuretics and cortisone.
Because the body cannot produce the mineral itself, it must be taken in through the diet. Science recommends a daily intake of magnesium between 300 and 400 milligrams for young people and adults:
Tip: It can help women with menstrual pain if they pay attention to an increased intake of magnesium.
Heavy sweating, competitive sports and stress can increase the need for magnesium. But as a rule, the daily requirement can also be covered with sport through a balanced diet.
The consumer center makes the following calculation: “A sweat loss of two liters corresponds approximately to a lost amount of magnesium of 10 milligrams. Assuming an average bioavailability of 35 percent, the extra magnesium requirement corresponds to only 30 milligrams. If the energy used after exercise is absorbed again with a healthy diet, this extra magnesium requirement is automatically covered again.”
Magnesium is mainly found in plant foods. Foods such as whole grain products, nuts and seeds, vegetables and mineral water are rich in magnesium. A few examples:
Many take dietary supplements to replenish mineral stores. However, a magnesium deficiency is rare in our country and is usually accompanied by illnesses, medication use or malnutrition.
Healthy people can usually get enough of the mineral with a healthy and balanced diet.
Even with a calf cramp, you don’t have to react immediately with concern. They are often the result of overloading or underloading the muscle, for example due to sports, wrong shoes or wrong postures. Drinking too little or sweating profusely can also cause muscle cramps. However, if the symptoms persist, those affected should consult a doctor to find out the cause.
Magnesium supplements should be used with caution. Many magnesium supplements are overdosed. An October 2016 Consumer Centers study found that 64 percent of magnesium-containing dietary supplements tested contained an amount higher than the maximum daily dose in dietary supplements of 250 milligrams recommended by the Federal Institute for Risk Assessment (BfR). Here it is worth taking a look at the packaging.
Too much magnesium can have unpleasant consequences. With an additional magnesium intake of 300 milligrams or more per day, diarrhea and gastrointestinal problems are to be expected. According to consumer advocates, a dose of more than 2500 milligrams per day can even have very dangerous side effects, such as a drop in blood pressure or muscle weakness.
The BfR recommends spreading the maximum daily amount over at least two intakes per day. Studies show that this improves tolerability.
source: watson
I’m Maxine Reitz, a journalist and news writer at 24 Instant News. I specialize in health-related topics and have written hundreds of articles on the subject. My work has been featured in leading publications such as The New York Times, The Guardian, and Healthline. As an experienced professional in the industry, I have consistently demonstrated an ability to develop compelling stories that engage readers.
