Magnesium: Everything you need to know!

Magnesium is an essential mineral that is indispensable 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 prevent a deficiency with the appropriate dietary supplements you can prevent.

Why is magnesium so important for the body?

Magnesium is a mineral involved in over 600 enzymatic reactions in the body. Without enough magnesium, your body simply could not function. Here is an overview of the most important functions of magnesium:

Muscle and nerve function

Magnesium plays a crucial role in  Muscle contraction and relaxation. It regulates calcium influx into muscle cells, ensuring smooth function of your muscles. Without enough 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 the excitability of nerve cells. Studies show that an optimal magnesium level increases stress resistance and promotes relaxation.

Energy production

Do you want to feel energized? Then magnesium is indispensable! It is crucial for the production of  ATP (adenosine triphosphate), the most important energy carrier in your cells. Without enough 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 the bones. Magnesium contributes to the activation of vitamin D and supports calcium absorption – both important factors for strong and healthy bones. An adequate magnesium level can reduce the risk of  Osteoporosis reduce and improve bone density.

Heart Health

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

Metabolic function

Magnesium is involved in regulating blood sugar levels and supports insulin action. An optimal magnesium level 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 renewal.

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 and supports relaxation before going to sleep.

Symptoms and consequences of magnesium deficiency

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

Muscle cramps and twitches

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

Fatigue and weakness

Do you constantly feel exhausted and lacking energy? A magnesium deficiency could be the reason. 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. The mineral can 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.

Heart rhythm disorders

Irregular heartbeat or palpitations can indicate a magnesium deficiency. The mineral is important for the electrical activity of the heart.

Mood swings

Irritability, anxiety, and depression can be exacerbated by 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 magnesium deficiency, as 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 supply. Here are the best natural sources:

Plant-based sources of magnesium

• Nuts and seeds: Pumpkin seeds (156 mg per 30 g), almonds (80 mg per 30 g), cashews (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), brown rice (42 mg per 100 g)
  

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

• Pseudocereals: 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-containing 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. When buying, pay attention to the information on the label. 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 the daily requirement through diet alone. Especially with intense sports, stress, or certain illnesses, the need may be increased. In such cases, Magnesium supplements represent a meaningful supplementation.

When are magnesium supplements useful?

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

For magnesium deficiency (hypomagnesemia) or increased need

If blood tests confirm magnesium deficiency or typical deficiency symptoms occur, supplements can help restore levels. Supplementation can also be useful with increased needs, such as during intense sports, pregnancy, or breastfeeding.

For muscle function and cramp relief

Especially athletes and active people can benefit from magnesium supplementation. The mineral helps prevent muscle cramps and supports recovery after training. Magnesium can also relieve nighttime calf cramps.

For better sleep and relaxation

Magnesium can improve sleep quality through its calming effect on the nervous system. Those suffering from difficulty falling asleep or restless sleep could benefit from supplementation in the evening.

For migraines and headaches

Studies show that magnesium can help prevent and treat migraines. Especially with migraine with aura, regular magnesium supplementation can reduce the frequency and intensity of attacks.

For heart health

People with high blood pressure or heart rhythm disorders can benefit from magnesium supplementation. The mineral helps lower blood pressure and stabilize heart rhythm.

For stress and tension

During stressful life phases, more magnesium is consumed. Supplementation can help increase stress resistance and promote physical and mental relaxation.

For certain conditions

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

For bone health

Especially older people and women after menopause 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 magnesium forms and their effects

Not all magnesium forms are equally well utilized by the body. Bioavailability, the body's ability to absorb and use magnesium, varies greatly between different compounds. Here is an overview of the main forms:

Magnesium citrate

Magnesium citrate is one of the best-absorbed forms and is often recommended for magnesium deficiency. It has 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%. Although it contains a high amount of magnesium, it is not well absorbed by the body. Magnesium oxide is often used in inexpensive supplements but is not ideal for correcting magnesium deficiency.

Magnesium glycinate

Magnesium glycinate is a very well-tolerated form that less frequently causes diarrhea 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 well 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 especially good for heart health. It is well absorbed and rarely causes digestive problems.

Magnesium bisglycinate

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

How to choose a high-quality magnesium supplement?

When choosing a magnesium supplement, you should pay attention to the following factors:

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

Dosage: Pay attention to an appropriate dosage. The recommended daily dose for adults is about 300-400 mg for men and 300-350 mg for women.

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

Combinations: Some supplements 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: Learn about the manufacturer and choose brands known for quality and transparency, such as Nutrador®.

Price-performance ratio: The cheapest product is not always the best choice. Pay attention to the ratio of price and quality.

Opti Mag 7 capsules from Nutrador®

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

• 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 effects. The capsules are free from unnecessary additives and are manufactured under strict quality standards in Germany.

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 best supplements. For fitness enthusiasts, Nutrador® also offers special Muscle building supplements, which 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 magnesium intake can cause the following side effects:

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

• Stomach issues: Nausea, abdominal pain, or bloating may occur.
  

• Fatigue: High doses can cause tiredness in some people.
  

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

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

Interactions with medications

Magnesium can interact with various medications:

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

• Antibiotics: Especially tetracyclines and quinolones can be affected. Keep at least 2-3 hours between doses.
  

• Bisphosphonates: Medications for osteoporosis can have their absorption inhibited by magnesium.
  

• Diuretics: Some water pills can increase magnesium levels, others can decrease them.
  

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

Always talk to your doctor before starting magnesium supplements, especially if you regularly take medications.

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 for magnesium intake depends on your goal:

• For better sleep: Take magnesium about 1-2 hours before going to bed.
  

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

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

With or without food?

Most forms of magnesium are better absorbed when taken with a meal. This also reduces possible gastrointestinal complaints. Magnesium oxide should always be taken with food.

Combination with other nutrients

The combination of magnesium with certain nutrients can improve absorption and effect:

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

• Vitamin B6: Promotes the uptake 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 supply from Nutrador®

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

A balanced diet with magnesium-rich foods such as nuts, whole grains, and green leafy vegetables is the first step to optimal supply. But in certain life situations – whether under increased stress, intense sports, or certain illnesses – supplementation with high-quality magnesium supplements can be sensible.

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

The right intake – at the right time and in combination with supportive nutrients – maximizes benefits and minimizes possible side effects for the human body. However, please remember that dietary supplements cannot replace a balanced diet. As the name suggests, they are a supplement to a healthy lifestyle.

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

Legal notice regarding health-related claims:

Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary 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 health complaints or questions, please consult a doctor.