Magnesium is an essential nutrient which your body cannot produce by itself. However, food can supply this. Sometimes certain living conditions increase the need for magnesium. Pregnant and breastfeeding women in particular, but also athletes and people who are often exposed to stress, should keep an eye on their magnesium balance. However, it is positive that there are many magnesium-containing foods that can be used to cover daily needs very well.
Function in the body
Magnesium is a nutrient necessary for organs, tissues and cells in the human body. It is used for a wide variety of processes.
- The mineral activates around 300 enzymes in the metabolism.
- Magnesium reduces the transmission of impulses in the nerves that are responsible for stress. In addition, magnesium calms and relaxes the muscles and increases overall performance and vitality.
- The mineral normalizes the potassium and calcium levels in the blood.
- Magnesium plays a key role in bone formation and strength. Over 60% of all magnesium in the body is found in the bones.
- The mineral prevents kidney stones and calcifications in the body.
- Magnesium plays an important role in protein synthesis.
- The mineral regulates the water balance.
If the body is sufficiently supplied with magnesium, it can build muscle mass more easily. In addition, vitamin D can be better absorbed and activated by the magnesium.
There are about 25g of magnesium in the body of an adult. About 60 percent of this is bound in the bones and about one percent is in the blood. If the body receives too little magnesium, it releases all its reserves from body cells and bones to maintain the magnesium level in the blood. Nonetheless, the magnesium level only falls when there is a severe deficiency. As a result, you cannot determine a magnesium deficit immediately by measuring the blood.
Treat magnesium deficiency
If the deficiency cannot be covered by a magnesium-rich diet, there are dietary supplements like magnesium taurate from the pharmacy or drugstore. The magnesium taurate benefits are perfect for people with deficiency. These are available in a wide variety of dosage forms, dosages and flavors. When buying supplements and medicine, you should pay attention to the bioavailability and dosage. In addition, the preparations should be tailored to your personal needs and symptoms.
Covering magnesium needs through diet
The daily need for magnesium can be covered through diet. Pumpkin or sunflower seeds, for example, contain a lot of magnesium, as do whole meal bread and legumes. In addition, there are other magnesium-containing foods that can be easily integrated into the diet in order to cover the need.