Magnesium really controls everything in your body. If you don't get enough of it, you can become unbalanced both physically and mentally. Check how to maintain your magnesium stock
Magnesium is involved in more than three hundred biochemical reactions in the body. So it is an essential mineral. For example, magnesium ensures the formation of bones and muscles, ensures that the latter work properly and helps with the transmission of nerve impulses. In addition, the mineral is partly responsible for a healthy heart rhythm, a strong immune system, a good metabolism and for the production of hormones.
Read also: 'These ingredients are rich in magnesium'
Whole grain products are high in magnesium, as are dark green leafy vegetables (spinach, Swiss chard), nuts and seeds, fresh mackerel and lima beans. Most people eat these products too little, which means that a shortage is lurking. The Nutrition Center recommends 300 mg magnesium daily for adult women, the recommended daily amount is 350 mg for adult men. Pregnant women, athletes and people who experience a lot of stress or who do heavy physical work need even more.
If your magnesium level is too low, it can go wrong in many places in your body, resulting in a laundry list of vague complaints. Stress, headaches, a weak feeling, muscle cramps, concentration and sleep disorders, digestive problems, and in extreme cases cardiac arrhythmias. The bad thing is:it is difficult to determine whether your complaints are actually caused by a deficiency. 99 percent of the magnesium in your body is in your bones, muscles and soft tissue. Only 1 percent of the supply is found in plasma and red blood cells. A blood test therefore does not give a reliable picture. Do you suspect a shortage? Then discuss this with your doctor.
Magnesium and calcium both affect muscle tone in your body. Where calcium causes the muscles to contract, magnesium ensures the opposite:relaxation of your muscles. If you don't get enough magnesium, your muscles no longer relax enough. This can cause stiff muscles, muscle cramps and vibrations, which can also cause mental stress, fatigue and depression.
A magnesium deficiency makes you more sensitive to stress. Magnesium is partly responsible for the production of serotonin, the happiness hormone that makes you feel good. Serotonin affects your muscle tone, appetite, sleep, concentration, memory and above all:your mood. A lack of serotonin can lead to depression, loss of concentration and less self-confidence. If you don't get enough magnesium, your body will eventually make less serotonin. It's a bit of the chicken and the egg story:a magnesium deficiency causes and exacerbates stress. But if
if you are under a lot of stress, you also consume more magnesium.
No matter how much magnesium does for you, don't just experiment with magnesium supplements yourself. The correct dosage and balance of vitamins and minerals is very important. In addition, a magnesium surplus also causes complaints. Do you have any medical problems? Then it is wise to contact an (orthomolecular) doctor. Ordinary multivitamin preparations that you buy at the drugstore normally contain 100 mg of magnesium. Note that it is not about magnesium oxide or sulfate, these forms are less well absorbed by the body. Rather use magnesium gluconate, pidolate, citrate or taurinate. Or simply opt for whole-grain products, green vegetables or a salad with avocado and shrimps more often, because the Nutrition Center believes that the chance of
a shortage with a healthy, varied menu is small.
Magnesium also plays a role in our energy management and it must of course be in order before you start a workout. Sufficient magnesium also reduces the risk of cramps and keeps muscles and joints flexible even after exercise. By sweating, you also lose magnesium. It has therefore been scientifically established that the magnesium requirement in athletes is higher.
