10 Magnesium-Rich Foods That Are Super Healthy

What does the body need magnesium for?

Magnesium influences a variety of enzymes in the body and is involved in cell generation, oxygen utilization and energy production. It also supports bone formation because it strengthens the absorption of calcium and vitamin D. At the same time, magnesium is involved in the formation of body protein and regulates the transmission of nerve impulses in the muscles.

How much magnesium do I need daily?

Since the body cannot produce magnesium itself, it must be supplied through food. In our table you will find the magnesium requirement per day in milligrams for different age groups:

^{Source: German Nutrition Society}

Magnesium deficiency – symptoms, causes, treatment

Symptoms
Magnesium deficiency manifests itself physically in the form of tiredness, headaches, dizziness and gastrointestinal problems such as muscle twitching and cramps. Mental symptoms are restlessness, irritability, nervousness, difficulty concentrating, listlessness and loss of interest.
A lack of magnesium often occurs with other minerals and vitamins.

Causes
In certain life situations, the body is dependent on a higher intake of magnesium. It is not uncommon for there to be a shortage. Deficiencies are often caused by taking medication. These are mainly drugs for cancer treatment, glucocorticoids or the pill. Laxatives, diuretics, some antibiotics, antihistamines or insulin in diabetes can also lead to a magnesium deficiency.
Stress can also contribute to a deficiency. In stressful situations, adrenaline is released, which increases blood pressure. If the stress level drops again, magnesium helps the blood vessels and muscles relax again. If there is a deficiency, this relaxation does not occur or occurs to a lesser extent.

Treatment
If a magnesium deficiency is suspected, a doctor should be consulted. This can determine a deficiency with a blood count and rule out other reasons for calf cramps, dizziness and tiredness. Pregnant and breastfeeding women should also talk to their doctor about the deficiency. The deficiency is treated with magnesium supplements that are taken over several weeks.

What Kind of Magnesium is Right for Me?

Magnesium preparations are available as effervescent, lozenges or chewable tablets, coated tablets, granules or injection solutions with different salts and dosages.

Organic magnesium salts such as magnesium citrate are best absorbed by the body, but contain less magnesium than magnesium oxide. Magnesium citrate also promotes intestinal activity, which is why excessive doses can have a laxative effect.

Inorganic magnesium salts , such as magnesium oxide, occur naturally in food and are more slowly absorbed and more difficult to process by the body. To prevent a magnesium deficiency, a combination preparation of magnesium citrate and oxide makes sense.

Magnesium overdose

There is rarely an excess of magnesium in the blood, since an oversupply is not even absorbed by the intestines, but only excreted. Too much magnesium can cause loose stools or diarrhea, but has no long-term effects on the body.