Warum sollte ich Magnesium in meinen Alltag aufnehmen?

Why should I include magnesium in my daily routine?

Malte Wagenbach

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Research shows that the majority of Europeans are not meeting their magnesium needs. Magnesium is essential for a number of bodily functions and can help with muscle relaxation, sleep, and a host of other positive things.

Do you suspect you belong to this group? Are you unsure of the best time to take magnesium or how this mineral works? 

Read on to learn everything you need to know so you can take it properly and get the most out of it

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What is magnesium?

Never heard of magnesium? Not sure what it does or where you can get it? Magnesium is an essential macromineral. It's a type of mineral that you need to consume in amounts of at least 100 milligrams per day. 

Magnesium plays an important role in hundreds of different body processes, and every organ needs a certain amount of magnesium to function properly.

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You can find magnesium in many different foods, including green leafy vegetables, nuts, pumpkin seeds, and dark chocolate. However, most people don't get enough of it (we'll get into what "enough" looks like in a minute) through their diet alone and can benefit from additional sources. 

Benefits of magnesium

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Adequate magnesium intake offers a variety of health benefits and should be a high priority for anyone who wants to feel good. Here are some benefits of meeting your daily magnesium needs:

Improved sleep

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One of the most popular reasons for magnesium supplementation is poor sleep. If you struggle with insomnia or have trouble falling asleep or staying asleep through the night, magnesium can help. 

Magnesium activates the parasympathetic nervous system, which promotes relaxation. It also regulates melatonin (an important sleep hormone) and interacts with GABA (gamma-aminobutyric acid) receptors, which help create a sense of calm. 

Magnesium has also been shown to relieve symptoms of depression in some adults. People with depression often suffer from sleep disturbances, so they may benefit from including magnesium in their evening supplementation routine.

Improved hydration

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Magnesium also acts as an electrolyte. It works with other electrically charged minerals such as sodium and potassium to support proper hydration. It should be noted that you are ingesting different magnesium groups. That's why it's often included in electrolyte drink mixes like le melo. We wanted to include it because of its many benefits and because without enough magnesium, you can be more prone to muscle cramps and other signs of dehydration during exercise. You definitely don't want that after a long run! 

Reduced anxiety

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Some people find that taking magnesium regularly can help reduce anxiety. 

Remember that magnesium activates the parasympathetic nervous system and interacts with GABA receptors to help you feel calmer (which is why it's a popular sleep aid). It also has an effect on areas of the brain associated with stress, including the hypothalamus. 

The hypothalamus is responsible for regulating the pituitary and adrenal glands, which trigger the release of certain hormones in response to stressful situations (real or perceived)

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Improved bone health

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Most people think of calcium and vitamin D when they think of nutrients for bone health. But magnesium is also good for your bones. 

Research shows that adequate magnesium levels are associated with increased bone density, improved bone crystal formation, and reduced risk of osteoporosis in women. Magnesium likely supports healthy bones because it helps regulate calcium and vitamin D levels in the body. 

Improved blood sugar balance

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Magnesium contributes to proper blood sugar control and the metabolism of insulin (a hormone that transports glucose from the blood to the muscles). This explains why a diet rich in magnesium is associated with a lower risk of developing type 2 diabetes. 

Research shows that low magnesium levels can worsen insulin resistance (which is common in type 2 diabetes). At the same time, insulin resistance can also contribute to low magnesium levels, which is why diabetics often need to take supplemental magnesium. 


Improved cardiovascular health

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Magnesium supports proper relaxation and contraction of all muscles, including the muscles of the heart. Those who are deficient in magnesium have a higher risk of developing cardiovascular problems, including heart attacks and strokes. 

Those who suffer from congestive heart failure are also at higher risk of being deficient in this essential mineral [14]. For this reason, it is often used in treatment protocols for congestive heart failure to reduce the risk of arrhythmias.

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How much magnesium do you need?

What does it look like to consume "enough" magnesium per day? The specific recommended dose varies by age and gender. 

But as a general guideline, the Institute of Medicine suggests the following for adults:

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For women, 310-360 milligrams of magnesium per day

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For men, 400-420 milligrams of magnesium per day

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It is important to note, however, that the Institute of Medicine does not recommend consuming more than 350 milligrams of magnesium per day without being monitored by a physician. 

Speaking of healthcare professionals, always talk to your doctor before taking extra magnesium (and other supplements). He or she will be able to give you specific recommendations based on your medical history and individual needs.  

When you should take magnesium

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Now that you understand the basics about magnesium and supplementation, let's talk about the best time of day to take magnesium. 

When is the best time to take magnesium? There is no specific answer to this question. 

If you're not sure when to take magnesium, think about your goals first. For example, if you're taking magnesium to help your sleep, it's in your best interest to take it just before bed. 

If you take it in combination with other electrolytes to support hydration, you'll likely benefit more from taking it after a sweaty workout.

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Also, remember that when you take your magnesium is less important than how consistently you take it. Studies suggest that the best results come from those who take magnesium daily, whether they use the mineral to help with migraine headaches or to support their mood.

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Start taking magnesium today

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Now that all your questions about magnesium have been answered, including when to take it and the different ways to supplement, are you ready to add it to your routine? 

Remember that magnesium is an essential macromineral and many people can benefit from taking it. Talk to your doctor about trying it today so you can feel better!

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Sources

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[1] DiNicolantonio, J. J., O'Keefe, J. H., & Wilson, W. (2018). 

[2] Britannica. Human Nutrition - Vitamins. https://www.britannica.com/science/human-nutrition/Vitamins

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[3] Cleveland Clinic. Magnesium-Rich Foods. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food

[4] Wienecke E, Nolden C. Long-term HRV analysis shows stress reduction by magnesium intake [Long-term HRV analysis shows stress reduction by magnesium intake]. MMW Fortschr Med. 2016 Dec;158(Suppl 6):12-16. German. doi: 10.1007/s15006-016-9054-7. epub 2016 Dec 8. PMID: 27933574.

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[5] Durlach J, Pagès N, Bac P, Bara M, Guiet-Bara A. Biorhythm and possible central regulation of magnesium status, phototherapy, dark therapy and chronopathological forms of magnesium deficiency. Magnes Res. 2002 Mar;15(1-2):49-66. PMID: 12030424.

[6] Poleszak E. Benzodiazepine/GABA(A) receptors are involved in magnesium-induced anxiolytic behavior in mice. Pharmacol Rep. 2008 Jul-Aug;60(4):483-9. PMID: 18799816.

[7] Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). The role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), e0180067. https://doi.org/10.1371/journal.pone.0180067

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[8] Potter JD, Robertson SP, Johnson JD. Magnesium and the regulation of muscle contraction. Fed Proc. 1981 Oct;40(12):2653-6. PMID: 7286246.

[9] Sartori, S. B., Whittle, N., Hetzenauer, A., & Singewald, N. (2012). Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by drug treatment. Neuropharmacology, 62(1), 304-312. https://doi.org/10.1016/j.neuropharm.2011.07.027

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[10] Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current knowledge and future research directions. Nutrients, 5(8), 3022-3033. https://doi.org/10.3390/nu5083022

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[11] Barbagallo, M., & Dominguez, L. J. (2015). Magnesium and type 2 diabetes. World Journal of Diabetes, 6(10), 1152-1157. https://doi.org/10.4239/wjd.v6.i10.1152

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[12] Morais JBS, Severo JS, de Alencar GRR, de Oliveira ARS, Cruz KJC, Marreiro DDN, Freitas BJESA, de Carvalho CMR, Martins MDCCE, Frota KMG. Effect of magnesium supplementation on insulin resistance in humans: A systematic review. Nutrition. 2017 Jun;38:54-60. doi: 10.1016/j.nut.2017.01.009. epub 2017 Feb 2. PMID: 28526383.

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[13] Zhao, B., Hu, L., Dong, Y., Xu, J., Wei, Y., Yu, D., Xu, J., & Zhang, W. (2019). The Effect of Magnesium Intake on Stroke Incidence: A Systematic Review and Meta-Analysis With Trial Sequential Analysis. Frontiers in Neurology, 10, 852. https://doi.org/10.3389/fneur.2019.00852

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[14] DiNicolantonio JJ, Liu J, O'Keefe JHMMagnesium for the Prevention and Treatment of Cardiovascular DiseaseOpen Heart 2018;5:e000775. doi: 10.1136/openhrt-2018-000775

[15] Dix, Megan, RN, BSN. Hypomagnesemia (low magnesium). Healthline. https://www.healthline.com/health/hypomagnesemia

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[16] National Institutes of Health. Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[17] Gaul, C., Diener, H. C., Danesch, U., & Migravent® Study Group (2015). Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium, and Q10: a randomized, placebo-controlled, double-blind, multicenter study. The journal of headache and pain, 16, 516. https://doi.org/10.1186/s10194-015-0516-6

[18] Eby GA, Eby KL. Rapid recovery from major depression with magnesium treatment. Med Hypotheses. 2006;67(2):362-70. doi: 10.1016/j.mehy.2006.01.047. epub 2006 Mar 20. PMID: 16542786.

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[19] Bjarnadottir, Adda, MS, RDN. 10 interesting types of magnesium. Healthline. https://www.healthline.com/nutrition/magnesium-types

[20] University of Rochester Medical Center. Magnesium. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=magnesium

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