Magnesium

Magnesium is one of the minerals that are important for the human body. It is a critical nutrient in the omnivore diet. To ensure sufficient intake, certain food groups and their preparation must be taken into account. In this post, you will learn the most important facts about magnesium in a practical way and what you can do to get enough of it.

Functions

Magnesium is the antagonist of calcium because it counteracts it. Like calcium, magnesium is important for bone formation. In addition, magnesium plays an important role in genome stability, nerve and muscle function. Magnesium is a cofactor of over 300 enzymes and is therefore important in energy metabolism.

Occurrence

Magnesium is found in abundance in only a few foods.

  • Whole grains
  • Legumes
  • Oilseeds
  • Nuts
  • Mineral water
  • Coffee and tea

Metabolism

The absorption of magnesium is between 20 and 30 %. It takes place actively and passively in the small intestine. In addition, it is possible to reabsorb magnesium via the kidneys and the digestive juices if necessary. Absorption is inhibited by the following factors:

  • Oxalic acid (occurs e.g. in spinach).
  • Phytic acid (occurs e.g. in legumes)
  • Dietary fibre
  • long-chain triglycerides (type of complex lipids)

This is why processing steps such as soaking, sprouting, fermenting, cooking, long doughing are advantageous, as they break down the phytic acid in cereals and pulses, for example.

Recommended intakes

The recommended intake is 350 mg/day for men and 300 mg/day for women. The Tolerable Upper Intake Level is 350 mg/day when using supplements. Losses through sweat or medication can increase the requirement.

Intoxication

Intoxication (poisoning) by magnesium affects the central nervous system. This has the following symptoms:

  • Nausea
  • diarrhoea
  • low blood pressure
  • cardiac arrhythmia
  • Reflex weakening
  • muscle paralysis

Causes of intoxication are high parenteral administration (e.g. infusion) or reduced kidney function.

Deficiency

A deficiency is hardly to be expected. It leads to calcium-magnesium ion imbalance and neuromuscular hyperexcitability. This has the following symptoms:

  • Tremor
  • Tingling
  • Muscle cramps
  • Cardiac arrhythmia
  • Vomiting
  • Nausea
  • Confusion
  • Apathy

Causes may include diabetes, malabsorption, kidney disease, diarrhoea, vomiting, alcoholism and drugs.

Supply

The average of the population is above the recommendations. Nevertheless, 26% of men and 29% of women are below. However, for women between the ages of 14 and 18, the average is below the recommendations.

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