Magnesium is an essential mineral that plays a very central role in metabolism. It is involved in over 300 enzyme reactions and is therefore also known as the master mineral. Magnesium is particularly important for nerve and muscle function and for maintaining bones.
Unfortunately, magnesium is often not enough in the diet. On average, women only consume 200 mg per day, men 250 mg. [1] The daily requirement is 300 - 400 mg, depending on age and gender. [2]
In addition, there are many magnesium thieves that further increase the need for magnesium. Therefore, it is not surprising that magnesium deficiency is widespread. Typical symptoms of magnesium deficiency are muscle cramps, tension and twitching, sleep problems and high sensitivity to stress.
Here we present the 5 biggest magnesium thieves.
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1) Medicines
Medications can rob the body of magnesium in various ways.
Some medications affect the pH level in the digestive tract. For example, proton pump inhibitors, also known as acid blockers, increase the pH level in the stomach, making it less acidic. Proton pump inhibitors are used to treat heartburn.
Unfortunately, the increased pH value reduces the solubility of magnesium compounds, which means they are not absorbed as well.
Other medications act on magnesium transporters, which are important for the absorption of magnesium into the cells. These include diuretics, which are also known as water-removing agents. Thiazides, which contain the active ingredient hydrochlorothiazide, are often used to treat high blood pressure. They promote the excretion of magnesium via the kidneys. [3]
Medications pose a risk to magnesium levels especially when they are used over a long period of time, i.e. for many months or even years.
2) Hormone preparations
Hormone preparations, especially the contraceptive pill, also rob magnesium. The hormones promote magnesium excretion. The risk of magnesium deficiency is particularly high here, as many women take the pill for many years. [4]
3) Luxury goods
Unfortunately, stimulants such as coffee, tea and alcohol are also major magnesium thieves. Coffee has a dehydrating effect and therefore promotes the excretion of not only magnesium, but also other minerals such as phosphorus, potassium and sodium. [5]
4) Sports
Sport is of course very healthy. But sport also represents a physical strain that increases the need for magnesium. In addition, sweating during sport causes large amounts of magnesium and other minerals to be excreted through the skin. [6]
In our article about micronutrients in sport , you will learn which nutrients you should pay particular attention to if you do a lot of sport.
5) Stress
When stressed, the body performs at its best. Stress hormones are also released. Magnesium increases stress resilience, but stress also uses up a lot of magnesium. [7] Stress also promotes sweating, which also causes more magnesium to be excreted. Stress therefore increases the need for magnesium in various ways.
In another article you will learn how you can strengthen yourself with nerve food during stressful times.
Conclusion: Magnesium thieves are everywhere
Nowadays, magnesium thieves are lurking everywhere. You can't always avoid them and it's not necessarily necessary. But it's important to know that they exist. Because a magnesium deficiency is easy to avoid. If you suspect a deficiency, you should check your magnesium status. Ahigh-quality magnesium supplement helps to prevent or correct a deficiency.
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[1] https://www.kup.at/kup/pdf/1046.pdf
[2] https://www.dge.de/forschung/referenzwerte/magnesium/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6539869/
[4] https://pubmed.ncbi.nlm.nih.gov/23852908/
[5] https://www.iiste.org/Journals/index.php/FSQM/article/view/15023
