The mineral magnesium is vital and crucial for a healthy body function, an efficient everyday life and a restful sleep! You can find out here how magnesium supports the metabolism, muscle function and health and whether it is possible to fall asleep faster and sleep more restfully by taking additional magnesium.
Table of Contents
- The mineral magnesium
- How much magnesium do we need?
- This is how magnesium works
- Energy metabolism
- Physical performance & musculature
- Building & maintaining bones
- An overview of the positive properties of magnesium
- Magnesium & Sleep
- Magnesium as a dietary supplement
The mineral magnesium
Magnesium, like calcium, potassium or sodium, is one of the essential minerals and is vital for the healthy functioning of our body. Magnesium takes on an important task 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 and, as a so-called "electrolyte", is jointly responsible for regulating the fluid balance. Quite a lot of tasks, isn't it?
The well-known mineral is therefore of great importance for health, our daily energy balance and everyday performance. A magnesium deficiency is immensely damaging to our health and, in addition to short-term symptoms such as muscle cramps, numbness and severe tiredness, can cause 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 nutrition. Depending on our age, gender or physical condition, the daily dose recommended by the German Society for Nutrition (DGE) is between 300 and 400 milligrams. Anyone who does a lot of sport, sweats a lot or drinks too little usually has a higher need and our body also needs a higher amount during pregnancy or in phases of stress and illness.
With a balanced and healthy diet, a daily and sufficiently high magnesium intake is usually ensured. Healthy sources of magnesium are, for example, pumpkin seeds, millet or wholemeal bread and wholemeal pasta.
This is how magnesium works...
... in the energy metabolism
Magnesium activates the adenosine triphosphate (ATP) stored in the cells, which as a central supplier of energy is largely responsible for the healthy flow 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 decides not only on our physical but also on our mental performance. A magnesium deficiency is therefore usually associated with a low energy level - we feel tired, listless and powerless.
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 high a calcium content quickly leads to tension and cramps, magnesium, as a natural antagonist, ensures that the muscle cells relax and protects the nerve cells from stress and tension due to excess calcium. In this way, magnesium ensures healthy muscle function and helps to maintain physical performance .
... in building & maintaining bones
The most important mineral for building and maintaining 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.
An overview of the positive properties of magnesium
Relaxes and protects the nervous system
Activates energy reserves and regulates energy metabolism
Ensures healthy muscle function and protects muscle cells from tension and cramps
Contributes to maintaining healthy bone function
Helps regulate blood sugar and blood pressure
Magnesium & Sleep
Various studies show that magnesium can have a positive effect not only on our health but also on sleep. It supports the relaxation of the muscles and body cells, reduces the stress on the nervous system and helps to protect us from restlessness, nervousness or inner tension. An adequate supply of magnesium therefore helps to eliminate various factors that counteract restful sleep and disrupt falling asleep and staying asleep. Magnesium also enables healthy hormone production so that we can produce enough melatonin and develop a regular sleep-wake cycle.
Magnesium therefore has a rather indirect effect on sleep overall, but is essential in preparing us for the rest phase at night and creating optimal conditions for restful sleep. If you want to improve your sleep in a targeted manner, you can make sure that you consume enough magnesium, especially in the evening. This means that the body has a sufficient amount of the mineral available during the night, which it can use to maintain our health and for a 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 sense and is particularly popular among athletes. Magnesium has only a few side effects and today there are already numerous supplements that allow it to be taken safely in different doses and dosage forms. It doesn't matter whether it's a capsule, powder or tablet - you should always ensure that your dietary supplement is of high quality and of safe origin in order to provide your body with high-quality nutrients and to rule out unwanted side effects.
Tip: In addition to magnesium, other minerals, especially calcium, are important for health. Taking combination preparations ensures an optimal supply and a healthy ratio of the individual minerals.
Magnesium is an essential mineral that is not manufactured by the body and is obtained from food.
Magnesium plays an important role in energy metabolism, muscle function and bone maintenance, which is why a magnesium deficiency is bad for your health.
Magnesium has an indirect effect on sleep and can have a positive effect on falling asleep and the quality of sleep
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