The mineral magnesium

The mineral magnesium is vital and crucial for healthy body function, an efficient everyday life and restful sleep! Find out here how magnesium supports metabolism, muscle function and health and whether it is possible to fall asleep faster and sleep more restfully overall by taking additional magnesium.

Table of contents

1. The mineral magnesium
2. How much magnesium do we need?
3. How Magnesium Works
1. energy metabolism
2. Physical performance & muscles
3. building and maintaining bones
4. Positive properties of magnesium at a glance
5. Magnesium & Sleep
6. Magnesium as a dietary supplement
7. Conclusion

1. The mineral magnesium

Like calcium, potassium and sodium, magnesium is one of the essential minerals and is vital for the healthy functioning of our body. Magnesium has an important role in energy production, is responsible for the activation of up to 300 different enzymes and thus plays a central role in our metabolism. Magnesium is also involved in numerous muscle and nerve functions, the regulation of blood sugar and blood pressure and the formation of bones and, as a so-called "electrolyte", is partly responsible for regulating fluid balance. Quite a lot of tasks, isn't it?

This well-known mineral is therefore of great importance for our health, our daily energy balance and our performance in everyday life. A magnesium deficiency is extremely damaging to our health and, in addition to short-term symptoms such as muscle cramps, numbness and severe fatigue, can also cause serious long-term health problems such as arteriosclerosis, cardiovascular disorders and impaired energy metabolism.

2. How much magnesium do we need?

Our body cannot produce the mineral itself and absorbs it mainly through our diet. Depending on our age, gender or physical condition, the daily dose recommended by the German Nutrition Society (DGE) is between 300 and 400 milligrams. People who exercise a lot, sweat a lot or don't drink enough generally have a higher need and our bodies also need a higher amount during pregnancy or in periods of stress and illness.

A balanced and healthy diet usually ensures a daily and sufficiently high magnesium intake. Healthy sources of magnesium include pumpkin seeds, millet, wholemeal bread and wholemeal pasta.

3. This is how magnesium works...

... in energy metabolism

Magnesium activates the adenosine triphosphate (ATP) stored in the cells, which is the central energy supplier and is responsible for the healthy functioning of numerous physical processes and muscle activity. Magnesium therefore has an immense effect on the regulation of energy metabolism, which underlies all vital functions in our organism and determines not only our physical but also our mental performance. A magnesium deficiency is therefore usually accompanied by low energy levels - we feel tired, weak and powerless.

...on physical performance & muscle function

Magnesium is particularly known for its anti-spasmodic and tension-relieving effect on the muscles, as it is able to regulate the influx of calcium into the muscle cells. Since too high a calcium content quickly leads to tension and cramps, magnesium acts as a natural counterpart to relax the muscle cells and protects the nerve cells from stress and tension caused by an excess of calcium. In this way, magnesium ensures healthy muscle function and helps maintain physical performance.

... in the development and maintenance of bones

The most important mineral for building and maintaining healthy bones is calcium, but magnesium also plays a key role in the formation of strong bone substance and up to 60% of the magnesium stored in the body is stored in our bones.

4. Positive properties of magnesium at a glance

• Relaxes and protects the nervous system

• Activates energy reserves and regulates energy metabolism

• Ensures healthy muscle function and protects muscle cells from tension and cramping

• Contributes to the maintenance of healthy bone function

• Supports the regulation of blood sugar and blood pressure
  

5. Magnesium & Sleep

Various studies show that magnesium can have a positive effect not only on our health, but also on our sleep. It supports the relaxation of muscles and body cells, reduces the strain on the nervous system and helps to protect us from restlessness, nervousness or inner tension. A sufficient supply of magnesium therefore helps to counteract various factors that counteract restful sleep and Disturbing falling asleep and sleeping through the nightMagnesium also enables healthy hormone production, so that we have enough melatonin produce and develop a regular sleep-wake rhythm.

Magnesium has a rather indirect effect on sleep overall, but it is essential in preparing us for the rest phase at night and creating the ideal conditions for restful sleep. If you want to improve your sleep in a targeted manner, you can make sure to take enough magnesium, especially in the evening. This way, the body has a sufficient amount of the mineral available during the night, which it can use to maintain our health and ensure restful sleep.

6. Magnesium as a dietary supplement

In order to ensure the important supply of magnesium and prevent a harmful magnesium deficiency, additional intake via dietary supplements is certainly sensible and is particularly popular among athletes. Magnesium has few side effects and today there are already numerous supplements that allow safe consumption in different doses and different dosage forms. Whether capsule, powder or tablet - you should always pay attention to the high quality and safe origin of your dietary supplement in order to supply your body with high-quality nutrients and rule out unwanted side effects.

Tip: In addition to magnesium, other minerals, especially calcium, are important for health.By taking combination preparations, an optimal supply and a healthy ratio of the individual minerals is ensured.

7. Conclusion

• Magnesium is an essential mineral that is not produced by the body and is obtained through food.

• Magnesium plays an important role in energy metabolism, muscle function and bone maintenance, which is why a magnesium deficiency is detrimental to health.

• Magnesium has an indirect effect on sleep and can positively influence falling asleep and sleep quality.

Best regards and see you soon!