Why is magnesium so important for us? How much magnesium should I consume each day? What is important during pregnancy? We have compiled the most frequent questions and answers for you here.
Magnesium: Questions and Answers
Magnesium is an essential mineral and is indispensable for numerous functions in the body. Therefore, a sufficient magnesium supply is important – for vital muscles and for our well-being. You will find the most important questions and answers relating to the topic here.
We have compiled the following topic areas for you:
General questions related to magnesium supply, magnesium requirements, and magnesium deficiency
Does our body produce magnesium by itself?
No, our body is not able to produce magnesium itself. Therefore, the mineral must be consumed daily as part of our diet.
Which foods contain magnesium?
Magnesium-rich foods include sunflower seeds, nuts, and dark chocolate. Broccoli and bananas also contain magnesium. The problem is that, to cover your daily requirement, you would need to eat, e.g., approximately six bananas per day. In addition, the magnesium content of food produce can be reduced through factors such as the use of fertilizers, industrial processing, or later, with incorrect preparation at home.
Find out more about the topic of magnesium in food here.
How much magnesium should I consume per day?
The German Nutrition Society recommends a magnesium supply of 300 to 400 mg of magnesium per day for adolescents and adults. In everyday life it is, however, not always easy to consume the recommended daily amount of magnesium, meaning that taking an additional magnesium product is often beneficial.
How can I cover my magnesium requirements?
Magnesium products in different dosages and dosage forms can provide support in reaching your daily magnesium requirements. If you want to be certain of quality, obtain your magnesium from the pharmacy (e.g., Biolectra® Magnesium).
Read about the topic of magnesium provision in more depth here.
When might I have an increased magnesium requirement?
As a general principle, athletes, adolescents, people under stress, pregnant and breastfeeding women, and diabetics have an increased magnesium requirement. For these individuals, a sufficient magnesium supply with the help of high-dosage magnesium products is especially important.
Find out everything on the topic of increased magnesium requirements here.
What are the typical signs of magnesium deficiency?
The symptoms of magnesium deficiency vary greatly. An insufficient magnesium supply can express itself in an increased susceptibility towards stress, reduced performance ability, and fluctuations in general well-being. Trembling, muscle twitching (above all in the eyelids), or muscle and calf cramps can also be signs of magnesium deficiency. With frequently recurring muscle or calf cramps, a doctor should clarify whether the complaints have a cause other than a possible magnesium deficiency.
Here we have compiled the most important symptoms of magnesium deficiency.
Magnesium products: Supply, tolerability, and more
Magnesium products: What is the most important factor?
Anyone who values quality should obtain their magnesium, e.g., Biolectra® Magnesium, from the pharmacy, where it is possible to obtain comprehensive advice on the dosage and dosage form that will suit you.
More on the topic of magnesium products.
Is a one-time dose of magnesium sufficient?
In general, a longer-term magnesium supply (over at least 4 – 6 weeks) is necessary to replenish the body’s magnesium reserves – this also applies for higher-dosage magnesium products.
Does magnesium have side effects?
As a substance that is already present in the body, magnesium is generally well tolerated. Soft stools can occur when the body’s magnesium reserves have been sufficiently topped up again. This is, however, harmless and can be resolved by reducing the dosage.
Can one take calcium and magnesium at the same time?
The simultaneous supply of magnesium and calcium is generally possible. However, there is no reason not to take them at different times of day (for example, calcium in the morning and magnesium in the evening).
An in-depth explanation: a sufficient supply of magnesium and calcium is essential for the smooth running of certain physiological processes. Even though for certain functions (e.g., in the muscle cells), the two minerals might seem to work against each other, a balance of calcium and magnesium is important. Whereas, for example, calcium ensures sufficient tension in the muscles, its counterpart magnesium initiates relaxation. A normal muscle function, therefore, depends on a healthy electrolyte balance.
Magnesium and calf cramps, migraine, etc.: Magnesium and health
Why is the supply of magnesium beneficial for the relief of muscle cramps?
Taking high-dosage magnesium combats the most well-known cause of muscle and calf cramps: magnesium deficiency. To explain in more detail: the brain sends stimuli (impulses) through the nerves to the muscles. Similar to an electrical current, the impulse “flows” from the nerve cells into the muscle cells and stimulates them to contract. Calcium, which is also located in the muscle cell, is one of the substances involved in this process. Every contraction is followed by a phase of relaxation, a process that only functions when sufficient magnesium is present in the muscle cells.
Read all about muscle and calf cramps.
I often have calf cramps during sports activities. Could this be magnesium deficiency?
Magnesium deficiency often occurs when individuals are actively involved in sports, because the body is already losing the important mineral through sweating. However, for friction-free muscle activity and to prevent muscle cramps and muscle trembling, it is very important to make sure your daily magnesium requirement is covered. You can try to balance your body’s own magnesium reserves through a magnesium-rich diet (e.g., whole-grain bread, oats, nuts) and a sufficient amount of mineral water. However, unfortunately not everyone is able to consume the necessary amounts every day, and depleted magnesium levels cannot be replenished overnight.
As a supportive measure, the supply of a sufficiently dosed magnesium product, such as a Biolectra® Magnesium product, can contribute towards covering your individual magnesium requirement, with just one dose per day providing you with the necessary amount of magnesium. In this way, you can reliably prevent an insufficient supply of magnesium and thereby also prevent calf cramps from occurring.*
*caused by magnesium deficiency.
I frequently get calf cramps while swimming. What can I do about this?
It is possible that overexertion and, additionally, the sudden cooling of the leg muscles is the cause. Warm up before swimming and get your leg muscles used to the temperature change with a cold shower beforehand. Stretch your leg muscles before and after swimming, and make sure you drink sufficient liquid (recommended: mineral water).
Can magnesium help keep my heart healthy?
Magnesium is of great importance for a healthy heart because it plays a decisive role in normal muscle function, including the heart muscle.
How does magnesium affect stress?
A sufficient magnesium supply is especially important in stressful situations because this mineral contributes towards the normal functioning of the nervous system. Muscle tension caused through stress, such as frequent stiffness of the neck, can also be alleviated by magnesium because magnesium is important for vital muscle functions. The more severe the stress, the more magnesium is required by the organism.
Find out more about the topic of magnesium and stress here.
Does magnesium help with migraine?
Investigations showed that high-dosage magnesium can reduce the frequency of migraine attacks and decrease the intensity of the attacks. However, this means 2 x 300 mg of magnesium daily over a period of at least six months. Migraine patients often suffer from magnesium deficiency, with the deficit not necessarily showing in blood levels, but in different body cells.
More on the topic of magnesium and migraine.
What role does magnesium play when it comes to diabetes?
Diabetics often have a magnesium deficiency because they excrete increased amounts of magnesium through their urine. A magnesium deficiency impairs the effect of insulin and has a negative effect on blood glucose regulation. A poorly adjusted blood glucose level, in turn, can lead to secondary diseases.
Everything about magnesium and diabetes.
Does magnesium help with PMS?
A reduced magnesium level has been substantiated in women who suffer from premenstrual syndrome (PMS). Studies indicate that the regular supply of magnesium can contribute towards improving typical symptoms such as mood swings, weight increase, and water retention.1
Read more about magnesium and PMS .
To what extent can magnesium prevent PMS, and why is this?
Above all, the frequent symptoms, such as a bloated feeling, insomnia, swelling of the legs, and tension in the breasts, as well as the typical weight increase, significantly improve with the help of this mineral.
The background: prostaglandins are messenger substances that, in excess, cause labor-like contraction pains in the uterus. Magnesium has a regulating effect on the prostaglandin metabolism. In addition to this, the mineral ensures optimum oxygen uptake in the blood, which again has a positive influence on mood swings. So there are several reasons to ensure a sufficient magnesium supply. However, the correct dosage is important because with psychological stress and cramps in the uterine muscles, as are typical with PMS, the body requires more magnesium. In everyday life, a sufficient dosage is not usually achieved, which can make it beneficial to take an additional magnesium product.
Is it advisable to take magnesium during breastfeeding or pregnancy?
Certainly. Whereas the daily requirement of adult women is usually roughly 300 mg per day, this increases for pregnant and breastfeeding women to 310 – 390 mg. This amount is important for the development of the growing child because magnesium also plays a role in cell division and contributes towards normal protein synthesis and muscle function. Apart from this, magnesium reduces fatigue and exhaustion.
Read more on the topic of magnesium during pregnancy.
1Adrianne Bendich, PhD, FACN. The Potential for Dietary Supplements to Reduce Premenstrual Syndrome (PMS) Symptoms. Journal of the American College of Nutrition, Vol. 19, No. 1, 3-12 (2000).