Magnesium: Everything you need to know!

Magnesium is an essential mineral that is vital for your health. Almost every cell in your body needs magnesium to function optimally. Despite its enormous importance Many people suffer from a magnesium deficiency – often without knowing it. In this article, we want to clarify what magnesium actually is, what it is needed for in the body, and how you can counteract a deficiency with the right You can prevent this with dietary supplements .

Why is magnesium so important for the body?

Magnesium is a mineral involved in over 600 enzymatic reactions in the body. Without sufficient magnesium, your body simply couldn't function. Here's an overview of magnesium's most important functions:

Muscle and nerve function

Magnesium plays a crucial role in muscle contraction and relaxation . It regulates calcium influx into muscle cells, thus ensuring smooth muscle function. Without sufficient magnesium, muscle tension and cramps can occur.

Magnesium is also essential for your nervous system. It contributes to the transmission of nerve impulses and helps regulate nerve cell excitability. Studies show that optimal magnesium levels increase stress resistance and promote relaxation.

Energy production

Do you want to feel energetic? Then magnesium is essential! It is crucial for the production of ATP (adenosine triphosphate) , the main energy carrier in your cells. Without sufficient magnesium, your energy production suffers, which can lead to fatigue and exhaustion.

Bone health

About 60% of the magnesium in your body is stored in your bones. Magnesium contributes to the activation of vitamin D and supports calcium absorption – both important factors for strong and healthy bones. Adequate magnesium levels can reduce the risk of  Reduce osteoporosis and improve bone density.

Heart health

Your heart needs magnesium for its rhythmic contractions. The mineral helps stabilize heart rhythm and regulate blood pressure.  Studies have shown that adequate magnesium intake can reduce the risk of heart disease.

Metabolic function

Magnesium is involved in regulating blood sugar levels and supports insulin action. Optimal magnesium levels can reduce the risk of type 2 diabetes and improve glucose metabolism.

DNA and protein synthesis

The mineral is important for the formation and repair of your DNA and for protein synthesis. These processes are fundamental for growth, development, and tissue regeneration.

Sleep quality and stress reduction

Magnesium has a calming effect on the nervous system and can improve sleep quality. It promotes the production of the sleep hormone  Melatonin supports relaxation before going to bed.

Symptoms and consequences of magnesium deficiency

A magnesium deficiency can manifest itself through various symptoms. Here are the most common signs that may indicate a magnesium deficiency:

Muscle cramps and twitches

Nighttime calf cramps, muscle twitches, and tension can indicate a magnesium deficiency. Athletes are especially familiar with this unpleasant feeling when their muscles cramp after training.

Fatigue and weakness

Do you constantly feel exhausted and lacking energy? A magnesium deficiency could be the cause. Since magnesium is essential for energy production in your cells, a deficiency can lead to persistent fatigue.

Headaches and migraines

Studies show that people with migraines often have lower magnesium levels. This mineral may help reduce the frequency and intensity of headaches.

Sleep problems

Difficulty falling asleep and restless sleep can be related to a magnesium deficiency. Magnesium calms the nervous system and can improve sleep quality.

Cardiac arrhythmias

An irregular heartbeat or rapid heartbeat can indicate a magnesium deficiency. This mineral is important for the heart's electrical activity.

Mood swings

Irritability, anxiety, and depression can be exacerbated by a magnesium deficiency. Magnesium has a calming effect on the nervous system and can contribute to mood regulation.

Digestive problems

Constipation can be a sign of a magnesium deficiency because the mineral relaxes the intestinal muscles and promotes bowel movements.

The best natural sources of magnesium

A balanced diet can make an important contribution to magnesium intake. Here are the best natural sources:

Plant sources of magnesium

• Nuts and seeds: pumpkin seeds (156 mg per 30 g), almonds (80 mg per 30 g), cashew nuts (75 mg per 30 g)
  

• Legumes: Black beans (60 mg per 100 g), chickpeas (48 mg per 100 g)
  

• Whole grain products: whole grain bread (40 mg per slice), whole grain rice (42 mg per 100 g)
  

• Leafy vegetables: Spinach (79 mg per 100 g), kale (33 mg per 100 g)
  

• Pseudograins: Quinoa (64 mg per 100 g), amaranth (65 mg per 100 g)
  

• Cocoa and chocolate: Dark chocolate (70-85% cocoa) contains about 65 mg of magnesium per 30 g
  
  

Animal sources of magnesium

• Fish: Mackerel (97 mg per 100 g), salmon (29 mg per 100 g)
  

• Seafood: squid (30 mg per 100 g), shrimp (39 mg per 100 g)
  

• Dairy products: yogurt (12 mg per 100 g), cheese (30 mg per 100 g)
  
  

Magnesium-rich water

Mineral water can be a good source of magnesium, although the content can vary greatly. Some mineral waters contain up to 100 mg of magnesium per liter. Check the label when purchasing. Waters with a magnesium content of over 50 mg per liter are considered good sources of magnesium.

Despite the variety of magnesium-rich foods, it can be difficult to meet daily requirements through diet alone. This requirement may be increased, especially during intensive exercise, stress, or certain illnesses. In such cases, Magnesium supplements are a useful addition.

When are magnesium supplements useful?

Magnesium supplements can be helpful in a variety of situations. Here are some scenarios where supplementation may be beneficial:

In case of magnesium deficiency (hypermagnesemia) or increased need

If blood tests confirm a magnesium deficiency or if typical deficiency symptoms occur, supplements can help restore levels. Supplementation can also be beneficial if your need is increased, as can occur during intense exercise, pregnancy, or breastfeeding.

For muscle function and cramp relief

Athletes and active individuals in particular can benefit from magnesium supplementation. The mineral helps prevent muscle cramps and supports recovery after exercise. Magnesium can also provide relief from nighttime calf cramps.

For better sleep and relaxation

Magnesium can improve sleep quality through its calming effect on the nervous system. Those who suffer from difficulty falling asleep or restless sleep may benefit from supplementing in the evening.

For migraines and headaches

Studies show that magnesium can help prevent and treat migraines. Regular magnesium supplementation can reduce the frequency and intensity of migraines with aura, especially in migraines with aura.

For heart health

People with high blood pressure or cardiac arrhythmias may benefit from magnesium supplementation. The mineral helps lower blood pressure and stabilize heart rhythm.

In case of stress and tension

During stressful phases of life, magnesium consumption increases. Supplementation can help increase stress resistance and promote physical and mental relaxation.

In certain diseases

People with diabetes, chronic digestive problems, or alcohol dependence often have an increased need for magnesium and may benefit from supplementation.

For bone health

Older people and postmenopausal women in particular can benefit from magnesium supplementation to maintain bone density and reduce the risk of osteoporosis.

When taking certain medications

Some medications such as diuretics, proton pump inhibitors, or certain antibiotics can impair magnesium absorption. In such cases, supplementation may be necessary.

Different forms of magnesium and their effects

Not all forms of magnesium are equally usable by the body. Bioavailability, or the body's ability to absorb and utilize magnesium, varies greatly between the different forms. Here's an overview of the most important forms:

Magnesium citrate

Magnesium citrate is one of the most easily absorbed forms and is often recommended for magnesium deficiency. It has a good bioavailability of about 25-30% and can also have a mild laxative effect, which can be helpful for constipation.

Magnesium oxide

This form has a relatively low bioavailability of about 4-5%. While it contains a high percentage of magnesium, it is not well absorbed by the body. Magnesium oxide is often used in inexpensive supplements, but it is not ideal for correcting a magnesium deficiency.

Magnesium glycinate

Magnesium glycinate is a very well-tolerated form that causes diarrhea less frequently than other forms. It has high bioavailability and is especially recommended for people with sensitive stomachs or sleep problems.

Magnesium malate

This form combines magnesium with malic acid and is easily absorbed by the body. It can be particularly helpful for fatigue and fibromyalgia and is often preferred by athletes.

Magnesium chloride

Magnesium chloride has good bioavailability and can also be absorbed through the skin. It is often used in magnesium oils or flakes for baths.

Magnesium taurate

This form combines magnesium with the amino acid taurine and can be particularly beneficial for heart health. It is well absorbed and rarely causes digestive problems.

Magnesium bisglycinate

A particularly well-tolerated form containing two glycine molecules. It has high bioavailability and is often recommended for people with sensitive stomachs. It is one of the most advanced forms of magnesium on the market.

How to choose a high-quality magnesium supplement?

When choosing a magnesium supplement, you should consider the following factors:

Magnesium form: Choose a form with high bioavailability such as magnesium citrate, glycinate, or bisglycinate.

Dosage: Ensure you take the appropriate dosage. The recommended daily dose for adults is approximately 300-400 mg for men and 300-350 mg for women.

Purity: Choose products without unnecessary additives, fillers, or allergens.

Combinations: Some preparations combine different forms of magnesium for optimal absorption and effect.

Certification: Look for quality seals and certifications that guarantee the purity and quality of the product.

Manufacturer reputation: Find out about the manufacturer and choose brands that are known for quality and transparency, such as Nutrador® .

Value for money: The cheapest product isn't always the best choice. Pay attention to the price-quality ratio.

Opti Mag 7 capsules from Nutrador®

If you are looking for a high-quality magnesium supplement, the Opti Mag 7 capsules from Nutrador® are an excellent choice. This premium product combines seven different forms of magnesium for optimal absorption and effectiveness:

• Magnesium citrate
  

• Magnesium glycinate
  

• Magnesium bisglycinate
  

• Magnesium malate
  

• Magnesium taurate
  

• Magnesium orotate
  

• Magnesium L-Threonate
  

This innovative formulation ensures excellent bioavailability and a broad spectrum of efficacy. The capsules are free of unnecessary additives and are manufactured in Germany under strict quality standards.

Nutrador® is known for its high-quality nutraceuticals , which are developed on a scientific basis.

Did you know? In addition to magnesium, we also offer other high-quality products, such as nutraceuticals for hair and other premium nutritional supplements . For fitness enthusiasts, Nutrador® also offers special muscle-building supplements that can be optimally combined with magnesium.

Side effects and interactions of magnesium

Magnesium is generally well tolerated, but as with all supplements, you should be aware of possible side effects and interactions.

Possible side effects

Excessive intake of magnesium may cause the following side effects:

• Diarrhea: The most common side effect, especially with magnesium oxide and citrate.
  

• Stomach upset: Nausea, abdominal pain or flatulence may occur.
  

• Fatigue: High doses may cause fatigue in some people.
  

• Lower blood pressure: Magnesium can lower blood pressure, which can cause dizziness in some people.
  

However, at normal doses, these side effects are rare, and most people tolerate magnesium well.

Drug interactions

Magnesium can interact with various medications:

• Blood pressure medications: Magnesium can enhance the blood pressure lowering effect.
  

• Antibiotics: Tetracyclines and quinolones, in particular, can be impaired. Leave at least 2-3 hours between doses.
  

• Bisphosphonates: Drugs for osteoporosis can be inhibited in their absorption by magnesium.
  

• Diuretics: Some diuretic medications can increase magnesium levels, while others can decrease them.
  

• Muscle relaxants: The effect can be enhanced by magnesium.
  

Always talk to your doctor before taking magnesium supplements, especially if you take medication regularly.

How to take magnesium correctly

To maximize the effects of magnesium and minimize side effects, you should follow these tips:

The best time

The optimal time to take magnesium depends on your goal:

• For better sleep: Take magnesium about 1-2 hours before bedtime.
  

• For athletes: Taking it about 30 minutes before training can help prevent cramps.
  

• In case of magnesium deficiency: Divide the daily dose into several doses throughout the day.
  

With or without food?

Most forms of magnesium are better absorbed when taken with food. This also reduces potential gastrointestinal upset. Magnesium oxide should always be taken with food.

Combination with other nutrients

Combining magnesium with certain nutrients can improve absorption and effectiveness:

• Vitamin D: Supports magnesium absorption and is in turn activated by magnesium.
  

• Vitamin B6: Promotes the absorption of magnesium into the cells.
  

• Potassium: Works synergistically with magnesium for heart health.
  

• Calcium: Should be in a balanced ratio to magnesium (ideally 2:1 calcium to magnesium).
  

Conclusion - The full magnesium intake of Nutrador®

Magnesium is a vital mineral involved in numerous bodily functions. From muscle relaxation to energy production to heart health – magnesium plays a central role everywhere. Unfortunately, magnesium deficiency is widespread in today's society, often without us noticing.

A balanced diet rich in magnesium-rich foods such as nuts, whole grains, and green leafy vegetables is the first step toward optimal nutrition. However, in certain life situations—whether it's increased stress, intense exercise, or certain illnesses—a high-quality magnesium supplement may be beneficial.

When choosing a supplement, the form of magnesium is crucial. Compounds such as magnesium citrate, glycinate, or bisglycinate offer significantly better bioavailability than the commonly used magnesium oxide. Innovative products such as  Opti Mag 7 capsules from Nutrador® combine different forms of magnesium for optimal effect.

Taking it correctly—at the right time and in combination with supporting nutrients—maximizes the benefits and minimizes potential side effects for the human body. However, please remember that dietary supplements cannot replace a balanced diet. They are, as the name suggests, a complement to a healthy lifestyle.

Invest in your health and ensure you have an adequate magnesium supply – your body will thank you with more energy, better recovery and long-term health.

Legal notice regarding health information:

Our information is for general information purposes only and does not replace medical advice. Food supplements are not a substitute for a balanced diet and a healthy lifestyle. Health claims regarding food supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have any health concerns or questions, please consult a doctor.