Magnesium: Wirkung, Symptome eines Mangels und Deckung des Bedarfs

Magnesium: Effects, symptoms of deficiency and meeting your needs

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Eyelid twitching , night-time calf cramps and inner restlessness are typical symptoms of a magnesium deficiency. Magnesium is a vital mineral that is unfortunately often lacking in the diet.

Here you will learn why magnesium is so important, how to recognize a deficiency and how you can meet your needs.

At the end of the article we have a small gift for you. It's worth reading on!

Why is magnesium important?

Magnesium is an essential mineral that we cannot produce ourselves and therefore must obtain through food.

The mineral plays a central role in metabolism as it is involved in over 300 enzymatic reactions . Without magnesium, many of the processes that are essential for cell function cannot take place.

Magnesium is particularly important for muscle and nerve function and for maintaining bones . [1]

Magnesium deficiency, calf cramp

The European Food Safety Authority confirms the followingeffect of magnesium in its Health Claims Regulation:

It carries

to a normal energy metabolism in
to normal psychological function in
to reduce tiredness and fatigue in
to normal muscle function in
to maintain normal bones in
to maintain normal teeth in
to normal functioning of the nervous system in
to normal protein synthesis in
to electrolyte balance in

Magnesium daily requirement

According to the German Nutrition Society (DGE), the daily magnesium requirement for adults is 300 – 400 mg, depending on age and gender. [2] Under the age of 25, the requirement is slightly higher and men have a higher requirement than women. Pregnant and breastfeeding women also have a slightly higher requirement.

However, these are only average values. Your individual needs also depend on how much stress you are under and how much sport you do. Certain illnesses, such as gastrointestinal diseases and kidney problems, can also increase your needs.

Unfortunately, most Germans do not havean optimal magnesium supply . Women consume an average of 200 mg per day, men 250 mg . [3] Therefore, magnesium deficiency is widespread .

Magnesium deficiency, spinach

Symptoms: How to recognize a magnesium deficiency

A magnesium deficiency can cause the following symptoms: [4]

Muscle tension and twitching
Muscle cramps, typically in the calves
Eyelid twitching
fatigue
Sleep problems
slight irritability and nervousness
high sensitivity to stress
Cardiac arrhythmias and heart palpitations

Foods with magnesium

Nuts, seeds, green leafy vegetables and fish are rich in magnesium. The table shows the content of the best magnesium sources: [5]

Groceries	Magnesium content (mg/100g)
Pumpkin seeds	535
cocoa	499
linseed	392
Brazil nuts	376
sesame	351
Sunflower seeds	325
Peanuts	188
Swiss chard	81
spinach	79
Halibut	83

Buy Magnesium

If you have a magnesium deficiency, it can be a good idea to compensate for the deficit with a magnesium supplement. There are many different products available when it comes to dietary supplements , with large differences in quality.

Magnesium is also available in many forms, such as powder,capsules , effervescent tablets and chewable tablets . It is especially important that you pay attention to the ingredients and which magnesium compounds the preparation contains (see below). You should avoid unnecessary artificial additives if possible.

Laboratory analyses

One of the most important quality criteria is origin . Germany and other EU countries place very high demands on manufacturers of food supplements. In Germany, the products must also be regularly analyzed by independent laboratories to ensure consistent quality.

Different types of magnesium

Magnesium is a positively charged molecule (Mg ²⁺ ) that is very reactive. For this reason, it is always present in combination with other molecules. A distinction is made between organic and inorganic magnesium compounds . Organic magnesium is more soluble than inorganic magnesium and therefore has a higher bioavailability. [6]

Organic compounds include:

Magnesium citrate
Magnesium Glycinate
Magnesium gluconate
Magnesium aspartate

Inorganic compounds include:

Magnesium sulfate
Magnesium oxide
Magnesium chloride
Magnesium carbonate

dosage

The daily requirement of magnesium is 300-400 mg . When taking dietary supplements, you should remember that you also consume magnesium through food.

If you have a magnesium deficiency, a higher dose is necessary than if you supplement your daily intake with a magnesium supplement to prevent a deficiency.

It is therefore important that the magnesium preparation is easy to dose.

Tri-Magnesium Dicitrate from Viktilabs

Themagnesium preparation from Viktilabs is tri-magnesium dicitrate. It is characterized by the following features:

organic magnesium citrate with high bioavailability
Tri-Magnesium Citrate has a higher magnesium content than other magnesium citrates
without artificial additives
Developed in Germany
100% vegan
easy to dose : 4 capsules provide 300 mg magnesium

Conclusion: Magnesium is often neglected in the diet

Magnesium is a vital mineral that plays a central role in metabolism and is important for bones, nerves and muscles.

Many people do not consume sufficient amounts of magnesium through their diet, which can lead to deficiency symptoms. Ahigh-quality magnesium supplement can help to compensate for or prevent a deficiency.