Magnesium Guide: The Most Important Types and Their Benefits

Magnesium is an essential mineral involved in numerous biochemical processes in the body. It plays a central role in muscle and nerve function, heart health, and energy balance. In addition to a magnesium-rich diet, targeted magnesium supplementation may be beneficial in cases of confirmed deficiency. Depending on the form of magnesium, different health goals can be specifically supported.

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Why is magnesium so important for the body?

Magnesium acts as a cofactor for over 300 enzymatic reactions in the human body. This mineral is significantly involved in energy production in the mitochondria, supports protein synthesis, and regulates calcium balance. Its role in muscle contraction and relaxation is particularly noteworthy: while calcium triggers muscle contraction, magnesium ensures subsequent relaxation.

Furthermore, magnesium stabilizes cell membranes and is involved in DNA synthesis. It also regulates blood sugar levels by enhancing insulin action and helps maintain normal blood pressure.

Signs of magnesium deficiency:

As magnesium is involved in numerous bodily functions, a deficiency can cause a wide range of symptoms. Common signs include:

• Nightly calf and muscle cramps
• Muscle tension or twitching of the eyelids
• Tingling or numbness in hands and feet
• Fatigue, exhaustion, reduced ability to concentrate
• Arrhythmias, palpitations, heart palpitations
• Headaches, migraines, inner restlessness
• Gastrointestinal complaints

Types of magnesium and their applications:

Tip: When choosing, always opt for high-quality preparations with proven quality to ensure optimal bioavailability and compatibility.

• Magnesium citrate: Very high bioavailability and rapid absorption. Particularly suitable for muscle cramps and sports recovery.
• Magnesium glycinate (bisglycinate): Gentle on the stomach, balancing effect. Helpful for stress, inner unrest, and sleep problems.
• Magnesium oxide: High content of elemental magnesium, has a mild laxative effect. Often used to support sluggish digestion.
• Magnesium malate: Promotes energy metabolism, recommended for fatigue and performance weakness.
• Magnesium taurate: Supports heart and circulatory system and has a calming effect.
• Magnesium orotate: Promotes cell regeneration and heart function.
• Magnesium threonate: Can cross the blood-brain barrier to support concentration and memory performance.

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Proper intake of magnesium supplements

The optimal intake of magnesium supplements depends on various factors:

1. Timing: Taking it throughout the day is usually better tolerated than a single dose. Magnesium can be taken with meals or on an empty stomach.
2. Dosage: Start with lower doses (100-200 mg) and gradually increase if needed. Higher single doses can have a laxative effect.
3. Interactions: Magnesium can impair the absorption of certain medications. Maintain a gap of at least 2 hours from antibiotics, thyroid hormones, or bisphosphonates.

Combinations for better absorption

Vitamin D: Supports magnesium absorption in the intestine

Vitamin B6: Promotes the transport of magnesium into the cells

Avoid: Large amounts of calcium, zinc, or iron at the same meal can inhibit magnesium absorption

Magnesium-rich foods:

A balanced diet usually provides enough magnesium and can naturally meet your needs. Good natural sources include:

• Whole grains such as oatmeal, quinoa, amaranth, whole grain bread, and brown rice
• Nuts and seeds such as almonds, cashews, sunflower and pumpkin seeds, Brazil nuts, and walnuts
• Green vegetables like spinach, chard, arugula, and kohlrabi
• Fruits like bananas, papayas, and avocados
• Fish and seafood, such as halibut, mackerel, salmon, and oysters

Magnesium can be a valuable aid in many areas of life - from relaxing muscles to improving mental performance. However, it is important to determine whether a deficiency exists and whether supplementation is advisable, which should always be discussed with a doctor.

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