Magnesium: an essential mineral

The mineral magnesium is crucial for the formation of over 300 vital enzymes in the organism.Magnesium is also indispensable for performance, as it is involved in every muscle effort. Since magnesium is required to convert energy-rich substances like glucose in the body, the mineral also plays a crucial role in energy production. The effect of magnesium on bones and teeth should not be overlooked, as the mineral makes them resilient. However, magnesium is necessary not only for tension but also for relaxation. In this regard, it acts like a natural anti-stress preparation. The substance also has fundamental importance concerning the cardiovascular system. There, it has a stabilizing effect and prevents rhythm disturbances. Nerves and muscles communicate with each other through signal transmission. Magnesium ensures smooth interaction. 

Magnesium: The cosmetics industry is enthusiastic

In the cosmetic field, magnesium is used to smooth and clarify the skin's appearance. The cosmetics industry swears by magnesium in creams to provide more moisture to sensitive and dry skin types and to reduce feelings of tension. Because magnesium has antioxidant properties, it protects the skin from free radicals that can accelerate the aging process. In particular, people with demanding skin, such as those with acne or skin conditions like rosacea, rely on the anti-inflammatory effects of magnesium. Last but not least, the mineral also plays a significant role in hair care. In combination with other minerals, the substance is said to give users more hair volume and prevent hair breakage. 

Magnesium deficiency: How much magnesium is enough?

When calculating individual magnesium needs, age and gender must be taken into account. The German Society for Nutrition has published a guide for orientation, which is summarized in the following table.html

Age in years	Male (mg/Day)	Female (mg/Day)
Children
1 to under 4	80	80
4 to under 7	120	120
7 to under 10	170	170
10 to under 13	230	250
13 to under 15	310	310
Adolescents and Adults in years
15 to under 19	400	350
19 to under 25	400	310
25 to under 51	350	300
51 to under 65	350	300
65 and older	350	300
Pregnant women		310 (Pregnant women under 19 years = 350mg)
Breastfeeding women		390

Source: German Society for Nutrition e.V.(DGE)

How can a magnesium deficiency occur?

Nutrition experts estimate that an adult needs to consume an average of 350-400 mg per day to provide the body with sufficient magnesium. However, there are also voices claiming that this amount is set too low and recommend instead 600-900 mg daily. Many people, however, fail to meet the recommended daily intake set by the German Nutrition Society. One reason why the human organism may not receive enough magnesium is related to the cultivation methods of food. A few years ago, the American Congress clarified that the population could no longer meet their daily nutrient needs with vegetables and fruits. This is partly due to the depleted and mineral-poor soil.Furthermore, food today undergoes a complex processing process, during which it is washed and pre-cooked - this can also significantly reduce the mineral content. This is particularly evident in that an increased magnesium deficiency has been observed, especially in industrialized countries. Certain groups of people also have an increased need. These include pregnant women, nursing mothers, diabetics, and individuals who engage in a lot of sports. In a study, data from 16,000 people in Germany were analyzed. A magnesium deficiency was found in 14.5% of the participants. A particular concentration was noted in individuals aged 29 and older. Almost 34% of the study participants had a magnesium level that can be described as suboptimal. Schimatschek HF¹, Rempis R. Prevalence of hypomagnesemia in an unselected German population of 16,000 individuals. Magnes Res. 2001 Dec;14(4):283-90.https://www.ncbi.nlm.nih.gov/pubmed/11794636   A study conducted in a nursing home showed that older individuals are more affected Wörwag M¹, Classen HG, Schumacher E. Prevalence of magnesium and zinc deficiencies in nursing home residents in Germany. Magnes Res. 1999 Sep;12(3):181-9. https://www.ncbi.nlm.nih.gov/pubmed/10488474 The same applies to patients who require intensive treatment. 50-60% of them have a magnesium deficiency, which can further complicate their health condition Escuela MP, Guerra M, Añón JM, Martínez-Vizcaíno V, Zapatero MD, García-Jalón A, Celaya S. Total and ionized serum magnesium in critically ill patients. Intensive Care Med. 2005 Jan;31(1):151-6. Epub 2004 Dec 17.https://www.ncbi.nlm.nih.gov/pubmed/15605229  

Magnesium deficiency: 3 mineral thieves

Depending on how daily life is structured, various circumstances can lead to the body not having enough magnesium. Therefore, users should pay attention to the following 3 mineral thieves.

Mineral thief No. 1: Fitness

Exercise promotes health and is generally recommended for healthy adults. However, during increased physical exertion, the magnesium level must not be overlooked. This is especially true for competitive athletes, who require a lot of magnesium to ensure muscle function and proper recovery. Magnesium is also excreted through sweat. 

Mineral thief No. 2: Incorrect dietary concepts

A balanced diet is part of a healthy lifestyle.Diets aimed at quickly losing a lot of weight often rely on one-sided nutrition trends. The omission of vital nutrients can lead to a magnesium deficiency. The same applies to the frequent consumption of fast food and heavily processed foods. These products are not suitable as a nutrient-rich dietary source. 

Mineral thief No. 3: a negative lifestyle

What is understood by a negative lifestyle is open to debate. However, it is undisputed that stress and alcohol stand in the way of a healthy lifestyle. The intake of alcohol drives the kidneys to detoxify. Through the excretion and dehydration process, magnesium is also increasingly excreted. Even small amounts of alcohol that lead to 0.5 per mille are sufficient for this.Stress caused by work-related pressures, lack of sleep, and negative interpersonal experiences can negatively affect nutrient intake. Due to the intense internal pressure that those affected feel, the stress hormones cortisol and adrenaline are released in greater amounts. Since magnesium can inhibit the body's natural readiness to flee due to its relaxing effect, it is also excreted in stressful situations. However, magnesium is particularly important for stressed individuals, as it can have a balancing effect on their mood.

Warning with reduced intake

Those affected can take active steps against the aforementioned mineral thieves. However, it becomes more difficult when chronic diseases hinder absorption. This can be the case when the intestines or detoxifying organs are affected.Also, medications, especially antibiotics, can negatively affect the absorption of magnesium taken in. Last but not least, there are people who are naturally unable to absorb much magnesium through the intestines.

Magnesium deficiency: Symptoms

A tingling in the legs, headaches, and muscle cramps - those affected often take magnesium for these complaints. However, a magnesium deficiency can also cause many other symptoms that are less well known.A magnesium deficiency is associated with the following complaints:

• Pain (headaches, migraines, tension, pain in the lower back and back
• Muscle complaints (calf cramps, foot cramps, twitching in various muscle groups, asthma attacks, spasms in the coronary vessels, shortness of breath)
• States of exhaustion (pronounced fatigue, insomnia, energy deficit, concentration difficulties)
• Gastrointestinal complaints: (stomach pain, nausea, loss of appetite, constipation, diarrhea)
• Gynecological symptoms (premenstrual syndrome, pain at the beginning of the cycle, pronounced menstrual bleeding, cycle disorders, water retention, increased risk of premature labor and eclampsia)
• Psychological complaints (confusion, dizziness, pronounced anxiety, depressive states, rapid heartbeat, palpitations, inner restlessness, increased irritability)
• Other complaints (cold feet and hands, numbness, tingling, heart rhythm disturbances, increased sensitivity to sounds and light)

 

What happens in the case of a pronounced magnesium deficiency?

The long-term consequences of a magnesium deficiency can be devastating, as the mineral is involved in numerous bodily processes.If magnesium deficiency is not addressed, health deficits can arise. Depending on age, these damages can have different consequences. For everyone, it is true that magnesium plays an important role in calcium and potassium levels. Infants may suffer from increased infections and inappropriate dental development due to magnesium deficiency. In toddlers, a significant growth disorder has been observed in cases of pronounced deficiency. School-aged children, on the other hand, complain about the inability to sleep through the night and about concentration difficulties. Headaches and stomachaches can also manifest. In adolescents, magnesium deficiency can present as shortness of breath. Girls may experience delayed menstruation. Adults, on the other hand, may suffer additional consequences in the neurological area. In addition to tetanic spasms, transient ischemic attacks may also occur from the age of 40.Women particularly exhibit high blood pressure. They also have an increased risk of miscarriages. Experts emphasize the importance of magnesium in the development of inflammatory processes and cardiovascular diseases. Researchers from China have proven that the body, and especially the cardiovascular system, benefits from an adequate supply of magnesium. The authors of the study stated that an increase in dietary magnesium intake is associated with a reduced risk of stroke, heart failure, diabetes, and mortality.As a result, they concluded that an increase in magnesium intake can offer health benefits. Xuexian Fang, Kai Wang, Dan Han, Xuyan He, Jiayu Wei, Lu Zhao, Mustapha Umar Imam, Zhiguang Ping, Yusheng Li, Yuming Xu, Junxia Min and Fudi Wang, Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose–response meta-analysis of prospective cohort studies, BMC Medicine 2016 14:210, https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z The drastic consequences of magnesium deficiency can be avoided with adequate intake. When the body absorbs more magnesium, the deficiency symptoms subside after a relatively short period.

Magnesium is particularly beneficial for older adults

In a clinical, non-randomized study of women with an average age of 71, the effect of 300 mg of magnesium oxide daily was investigated.After 12 weeks, the performance of the participants improved in terms of their motor fitness. Special tests were applied that revealed to the researchers how speed, endurance, and strength during walking and standing up were composed in the study participants. Veronese N, Berton L, Carraro S, Bolzetta F, De Rui M, Perissinotto E, et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. The American journal of clinical nutrition. 2014 Sep;100(3):974-81. PubMed PMID: 25008857. https://www.ncbi.nlm.nih.gov/pubmed/25008857

Magnesium deficiency: Diagnosis

Detecting a magnesium deficiency is not so simple. This is because a blood sample can only reveal a very pronounced magnesium deficiency. Even if a patient has insufficient magnesium, this will not be noticeable in standard blood tests.Guiding blood values only emerge when the magnesium stores in the bones are almost completely depleted. For this reason, a magnesium deficiency can be better identified through the corresponding symptoms. In addition, there is a so-called ExaTest. In this painless procedure, a small tissue sample is taken from under the patient's tongue and assessed under a microscope. This test, which is primarily offered by chiropractors and naturopaths, is, however, not as definitive as a blood test for ionized magnesium. Medical professionals determine the amount of free magnesium in relation to the blood. It is crucial that the magnesium is not bound to other minerals or proteins. However, this blood determination is not a common diagnostic tool, even though it can accurately determine a possible magnesium deficiency.

Magnesium Deficiency: Therapy

In the case of a magnesium deficiency, prompt action should be taken to ensure adequate intake. Only in this way can late complications be prevented. As a first measure, those affected should ensure that they consume enough magnesium through their diet. Seeds, beans, nuts, peas, green leafy vegetables, and whole grain products are particularly suitable for this purpose. Meat, fish, and dairy products can also help replenish magnesium reserves. A magnesium supplement in the form of dietary supplements can support the intake of this essential mineral. By the way: Legumes and nuts are particularly suitable for diabetes patients, as they are good sources of magnesium. Diabetics are especially at risk of magnesium deficiency because their kidneys excrete magnesium in increased amounts.

Buy Magnesium

When purchasing magnesium, there are several factors to consider in order to obtain a high-quality product. Myvial provides tips regarding the purchase of magnesium. Users should focus on the right magnesium compound. Since 100% pure magnesium is unstable and highly reactive, it is not suitable for consumption. There is a wide variety of magnesium compounds, each with slightly different therapeutic effects and absorption rates. The most important ones include:

• Magnesium oxide
• Magnesium phosphate
• Magnesium hydroxide
• Magnesium glycinate
• Magnesium orotate
• Magnesium aspartate
• Magnesium chloride
• Magnesium phosphate
• Magnesium gluconate
• Magnesium citrate
• Magnesium malate

Buyers should prefer products that use magnesium citrate.

Buyers have the choice between mono and multi-preparations

The overwhelming majority of magnesium supplements contain only one magnesium compound. However, there are also products that rely on multiple compounds. With multi-preparations, a magnesium deficiency can be quickly remedied. Depending on which compound is present, the supplement is absorbed in different sections of the intestines, with maximum bioavailability and good tolerability. It is important that a balanced magnesium formula is used, ensuring that not too many magnesium compounds are combined. Mono-preparations are particularly suitable for users who want to stimulate their digestion. A mono-preparation is also recommended for people with fibromyalgia.

Intake and Dosage

The Federal Institute for Risk Assessment (BFR) recommends a maximum dose of 250 mg of magnesium per day.This is a recommendation for individuals aged 4 years and older. It is based on all easily dissociable magnesium salts, which include magnesium chloride, sulfate, aspartate, lactate, and substances such as magnesium oxide. Furthermore, the BfR advocates for dividing the dosage into 2 single doses to increase tolerability.

Interactions and Side Effects

Magnesium is considered well-tolerated and low in side effects. Only when users consume excessively high doses (from 360 mg daily) can symptoms such as diarrhea, stomach cramps, and muscle weakness occur. Since magnesium can affect blood clotting, individuals with medically managed blood clotting should take care. To achieve good absorption of magnesium, certain dietary considerations should be taken into account. For example, spinach, rhubarb, beets, and Swiss chard can reduce magnesium absorption.The same applies to legumes as well as meat and dairy. This is because the products contain either a lot of oxalic acid, phytic acid, or phosphate. Therefore, users should maintain at least a two-hour interval between taking magnesium and consuming these foods. It is advised against taking magnesium simultaneously with certain antibiotics (tetracyclines) and tuberculosis medications (isoniazid). Some laxatives already contain magnesium, which should be taken into account when dosing. 

Who should consult first

Patients with kidney dysfunction and certain forms of heart rhythm disorders (AV block II. degree) should consult their doctor before taking a magnesium supplement.

Magnesium: Forms of Administration

Magnesium is available in the following forms of administration:

• Magnesium Tablets

Advantages: cost-effective. Disadvantages: Often contains colorants and coating agents as well as excipients, difficult to swallow.

• Magnesium Capsules 

Advantages: Rapid absorption in the stomach, no tablet excipients included as the pressing process is omitted, additives are generally avoided, easy to swallow.

• Magnesium Powder 

Advantages: acceptable taste, versatile applications, no swallowing necessary. Disadvantages: May contain additives such as sweeteners or flavorings, dosing may not be exact.

• Magnesium Sticks and Sachets 

Advantages: Taken directly in the mouth, no swallowing required, optimal for travel. Disadvantages: Often contain additives such as artificial sweeteners, relatively high-priced.

• Magnesium Ampoules 

Advantages: Magnesium can be absorbed directly, no swallowing necessary. Disadvantages: Products usually contain flavorings, stabilizers, and sweeteners, poor value for money.

• Magnesium Effervescent Tablets 

Advantage: quickly available, inexpensive. Disadvantages: Contain artificial additives such as flavorings and sweeteners, acquired taste.

How do users recognize a good supplement?

A good magnesium product is characterized by high bioavailability. Manufacturers are required to specify the amount of elemental magnesium (in milligrams) on the supplement. In addition to good tolerability, users should also pay attention to a balanced price-performance ratio. A good magnesium supplement relies on high-quality magnesium, preferably magnesium citrate, and should avoid fillers, separating agents, and other additives to ensure high purity. Buyers are well advised to obtain the product from a trusted retailer to receive a high-quality supplement at a good price.

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