The mineral magnesium

The mineral magnesium is essential for life and crucial for healthy bodily function, a productive daily life, and restful sleep! Learn how magnesium supports metabolism, muscle function, and health, and whether supplementing with magnesium can help you fall asleep faster and sleep more restfully overall.

Table of contents

1. The mineral magnesium
2. How much magnesium do we need?
3. How magnesium works
1. Energy metabolism
2. Physical performance & muscles
3. Building & maintaining bones
4. Overview of the positive properties of magnesium
5. Magnesium & Sleep
6. Magnesium as a dietary supplement
7. Conclusion

1. The mineral magnesium

Like calcium, potassium, and sodium, magnesium is one of the essential minerals and is vital for the healthy functioning of our bodies. 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. Furthermore, magnesium is involved in numerous muscle and nerve functions, the regulation of blood sugar and blood pressure, and bone formation. As an electrolyte, it's partly responsible for regulating fluid balance. Quite a few tasks, isn't it?

This well-known mineral is therefore extremely important for our health, our daily energy balance, and our everyday performance. A magnesium deficiency is extremely detrimental to our health and, in addition to short-term symptoms such as muscle cramps, numbness, and severe fatigue, can lead to serious long-term health problems such as arteriosclerosis, cardiovascular disorders, and impaired energy metabolism.

2. How much magnesium do we need?

Our bodies cannot produce the mineral on their own and absorb it primarily through our diet. Depending on our age, gender, or physical condition, the daily intake recommended by the German Nutrition Society (DGE) is between 300 and 400 milligrams. People who exercise heavily, sweat heavily, or don't drink enough generally have a higher requirement, and our bodies also require a higher amount during pregnancy or during periods of stress or illness.

A balanced and healthy diet usually ensures a sufficient daily magnesium intake. Healthy sources of magnesium include pumpkin seeds, millet, and whole-grain bread and pasta.

3. This is how magnesium works...

... in energy metabolism

Magnesium activates the adenosine triphosphate (ATP) stored in cells, which, as a key energy source, is crucial for the healthy functioning of numerous bodily processes and muscle activity. Magnesium therefore has a profound effect on the regulation of energy metabolism, which underlies all vital functions in our body and determines not only our physical but also our mental performance. A magnesium deficiency is therefore usually associated with low energy levels – we feel tired, weak, and weak.

... on physical performance & muscle function

Magnesium is particularly known for its anti-spasmodic and tension-relieving effect on muscles because it is able to regulate the influx of calcium into muscle cells.Since excessive calcium levels quickly lead to tension and cramps, magnesium acts as a natural counteractant, relaxing muscle cells and protecting nerve cells from stress and tension caused by excess calcium. Magnesium thus ensures healthy muscle function and contributes to maintaining physical performance.

... in the development and maintenance of bones

The most important mineral for building and maintaining healthy bones is calcium, but magnesium also plays a key role in the formation of strong bone substance and up to 60% of the magnesium stored in the body is stored in our bones.

4. 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 cramping

• Contributes to the maintenance of healthy bone function

• Supports the regulation of blood sugar and blood pressure
  

5. Magnesium & Sleep

Various studies show that magnesium can positively influence not only our health but also our sleep. It supports the relaxation of muscles and body cells, reduces stress on the nervous system, and helps protect us from restlessness, nervousness, or inner tension. A sufficient supply of magnesium therefore contributes to counteracting various factors that counteract restful sleep and Disturbs falling asleep and staying asleepMagnesium also enables healthy hormone production, so that we have enough Melatonin produce and develop a regular sleep-wake rhythm.

Overall, magnesium's effect on sleep is rather indirect, but it plays an essential role in preparing us for the restful phase of the night and creating optimal conditions for restful sleep. Those who want to specifically improve their sleep can therefore make sure to consume enough magnesium, especially in the evening. This way, the body has a sufficient amount of the mineral available during the night, which it can use to maintain our health and ensure restful sleep.

6. Magnesium as a dietary supplement

To ensure a vital supply of magnesium and prevent a harmful magnesium deficiency, supplementing with magnesium supplements is a sensible approach and is particularly popular among athletes. Magnesium has few side effects, and today there are numerous supplements available that allow safe consumption in varying doses and various dosage forms. Whether capsules, powder, or tablets, you should always ensure that your dietary supplement is of high quality and comes from a safe source to provide your body with high-quality nutrients and avoid unwanted side effects.

Tip: In addition to magnesium, other minerals, especially calcium, are also important for health. Taking combination supplements ensures optimal supply and a healthy balance of the individual minerals.

7. Conclusion

• 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 has an indirect effect on sleep and can positively influence falling asleep and sleep quality.

Best wishes and see you soon!