The mineral magnesium is vital and crucial for healthy bodily function, an efficient everyday life and a restful sleep! 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, you can find out here.
Table of contents
- The mineral magnesium
- How much magnesium do we need?
- How magnesium works
- Energy metabolism
- Physical performance & musculature
- Structure & maintenance of bones
- Positive properties of magnesium at a glance
- Magnesium & Sleep
- Magnesium as a dietary supplement
The mineral magnesium
Like calcium, potassium or sodium, magnesium is one of the essential minerals and is vital for the healthy functioning of our body. Magnesium plays 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. In addition, magnesium is also involved in numerous muscle and nerve functions, the regulation of blood sugar and blood pressure, and the formation of bones. As a so-called "electrolyte", it is also responsible for the regulation of fluid balance. Quite a lot of tasks, isn't it?
For our health, our daily energy balance and our performance in everyday life, the well-known mineral is therefore of great importance. A magnesium deficiency is immensely detrimental to our health and, in addition to short-term symptoms such as muscle cramps, numbness and severe fatigue, can cause severe long-term health damage such as vascular calcification, cardiovascular disorders and impaired energy metabolism.
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 do a lot of sport, sweat a lot or drink too little usually have a higher requirement and our body also needs a higher amount during pregnancy or in times of stress and illness.
With a balanced and healthy diet, a daily and sufficiently high magnesium intake is usually ensured. Healthy sources of magnesium include pumpkin seeds, millet or wholemeal bread and pasta.
This is how magnesium works ...
... in the energy metabolism
Magnesium activates the adenosine triphosphate (ATP) stored in the cells, which as a central energy supplier is decisively responsible for the healthy course of numerous bodily processes and muscle activity. Magnesium thus 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 a low energy level - we feel tired, listless and powerless.
... on physical performance & muscle function
Magnesium is particularly known for its antispasmodic and tension-relieving effect on the muscles, because it is able to regulate the influx of calcium into the muscle cells. Since too much calcium quickly leads to tension and cramps, magnesium, as a natural counterpart, ensures the relaxation of the muscle cells and protects the nerve cells from stress and tension due to an excess of calcium. In this way, magnesium ensures healthy muscle function and contributes to the maintenance of physical performance.
... in the formation & maintenance of bones
The most important mineral for the formation and maintenance of healthy bones is calcium, but magnesium is also significantly involved in the formation of strong bone substance and even up to 60% of the magnesium stored in the body is stored in our bones.
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
Helps maintain healthy bone function
Helps regulate blood sugar and blood pressure
Magnesium & Sleep
Various studies show that magnesium can positively affect not only our health, but also our sleep. It helps relax muscles and body cells, reduces stress on the nervous system, and helps protect us from restlessness, nervousness, or internal tension. An adequate supply of magnesium thus helps to eliminate various factors that work against restful sleep and interfere with falling asleep as well as sleeping through the night. Magnesium also enables healthy hormone production so that we can produce enough melatonin and develop a regular sleep-wake rhythm.
Magnesium therefore has a more indirect effect on sleep overall, but is essential in preparing us for the resting phase at night and creating optimal conditions for restful sleep. If you want to improve your sleep in a targeted way, you can make sure that you take enough magnesium, especially in the evening. In this way, the body has a sufficient amount of the mineral at its disposal during the night, which it can use to maintain our health and for restful sleep.
Magnesium as a dietary supplement
In order to ensure the important supply of magnesium and to prevent a harmful magnesium deficiency, an additional intake via dietary supplements makes perfect sense and is particularly popular among athletes. Magnesium has few side effects and today there are already numerous supplements that allow safe intake in varying doses and different dosage forms. Whether capsule, powder or tablet - you should always pay attention to a high quality and safe origin of your dietary supplement to supply your body with high-quality nutrients and exclude undesirable side effects.
Tip: Besides magnesium, other minerals, especially calcium, are important for your health. Taking combination supplements ensures an optimal supply and a healthy ratio of the individual minerals.
Magnesium is an essential mineral that is not produced by the body and is absorbed 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 indirectly affects sleep and can positively influence falling asleep and sleep quality.
Best regards and see you soon!