The silvery-white alkaline earth metal magnesium, derived from the Greek magnēsios = magnet stone, is known to most people.

Magnesium was identified in 1755 by Joseph Black in Edinburgh and was first extracted into its pure metallic form in 1808 by Sir Humphry Davy in London. Since then, the mineral has been used in many areas. Magnesium is a light metal that is very popular as a component for various alloys in vehicle construction and aerospace technology. Almost half of the magnesium metal produced is used for alloys. A car contains around 15 to 25 kg of magnesium. But it is also used as corrosion protection for ship paints and in hydrogen technology.

Fortunately, magnesium was discovered in 1755 by Joseph Bl target="_self">Magnesium is not a rare metal! It is found in abundance in our oceans alone. 17% of the dissolved salts in sea water are magnesium compounds. It is essential for the world as we know it, both for its diverse technical applications and for its function in our body's enzyme system. In plant cell walls, bound magnesium serves as Mg2+ (like Ca2+) to cross-link proteins.

In addition, the central atom magnesium is present in chlorophyll, which is also called the green blood of plants because it has a similar structure to the hemoglobin in human red blood cells . Without magnesium, photosynthesis would not be possible [1].

1. Effect of the mineral on the body

As an enzyme component and coenzyme, magnesium is involved in around 300 different enzyme reactions in the body. It works on different levels for the organism: magnesium is needed for our nervous system to function properly. It also plays an important role in the transmission of stimuli in nerve cells and in human muscle contraction.

It is also involved in the regulation of hormones and neurotransmitters and is responsible for the activation of vitamin D in the kidneys. The mineral also influences energy metabolism and psychological functions. It is also essential as an important cofactor for various ATP-dependent enzymes and thus for the supply of energy in our body.

It also maintains electrolyte balance and acts as a calcium antagonist by controlling the influx of calcium at the cell membrane. The mineral is even involved in human cell division and also serves to ensure a functioning protein synthesis [2].

2. Magnesium for the bones

3. Magnesium and the human energy balance

4. Magnesium and the cardiovascular system

Magnesium also plays an important role in our cardiovascular system. According to the Society for Magnesium Research, a magnesium deficiency can be a factor in the development of cardiac arrhythmias. This is due to the increase in neuromuscular excitability, which can also promote high blood pressure. The positive effects of magnesium supplementation on blood pressure are currently being researched [8].

The association's diagnostic and therapeutic recommendations recommend having magnesium status (as well as that of other electrolytes) checked. Patients with cardiac arrhythmias should ensure they eat a diet rich in magnesium [9].

5. Magnesium and sleep

6. Magnesium and diabetes

In Germany alone, around 8 million people currently suffer from diabetes. This means that almost one in ten people is affected and around 600,000 new cases are added each year [13]. Many doctors are now trying to point out that excessive sugar consumption and a lack of exercise are not the only reasons for this. It is very likely that a low magnesium supply also plays a role.

People who suffer from a magnesium deficiency are about twice as likely to develop diabetes as people with normal magnesium levels [14]. There are probably several reasons for this: absorption via the gastrointestinal tract may be impaired and there may be a lack of magnesium-rich foods due to often strictly prescribed diets. In addition, diabetics have an increased excretion of magnesium via the urine.

A study by Nurses Health and Professionals Follow-up found that the higher the magnesium intake, the lower the risk of developing diabetes. Study participants with a high magnesium intake had a one-third lower risk of developing diabetes than those with a lower magnesium intake. [15]. But how can the influence of magnesium be explained in this regard?

Our body's own hormone insulin is responsible for transporting glucose (sugar) from the blood into our cells so that it can be used to generate energy. Since a permanently elevated blood sugar level can lead to tissue damage to the nerves and blood vessels, our body tries to transport excess sugar into the cells as quickly as possible.

Magnesium is needed as a cofactor to open the cells for glucose absorption. If there is too little magnesium, insulin cannot work properly, which results in more and more insulin being released. Insulin also has the property of inhibiting fat breakdown and promoting fat storage in fat cells. Obesity is therefore also linked to diabetes. Magnesium also affects the B vitamins, which influence the utilization of proteins, fats and carbohydrates, among other things [16].

It is important to differentiate between different sources of carbohydrates. It makes a difference whether you consume 100 grams of carbohydrates in the form of isolated sugar or from natural sources such as fruit or oatmeal. Oatmeal not only provides additional fiber, but also slows down the release of glucose and contains magnesium itself.

Unfortunately, there is less magnesium in today's food than there was over 100 years ago. The over-fertilization of our soil with potassium-containing fertilizers leads to the displacement of magnesium in plants and thus to a lower magnesium content in food. This problem did not exist before the introduction of artificial fertilizers in the 20th century [17].

A study that examined the mineral content of foods between 1940 and 1991 found that the magnesium content of vegetables decreased by 24% over time [18]. Some doctors believe this is one reason why magnesium deficiencies are so common today.

7. Magnesium deficiency

Magnesium is a mineral in which deficiency is not uncommon. The daily requirement for adults is between 250 and 380 mg, depending on age and gender [19]. In Germany alone, 26% of men and 29% of women do not reach the daily magnesium intake recommended by the DA-CH reference values ​​[20].

Deficiency is more common in young adults and older people. People with diseases of the gastrointestinal tract and hormonal systems, as well as alcoholics, are particularly affected by a deficiency. In addition to a diet low in magnesium, physical activity is also a factor that can lead to a magnesium deficiency. During intensive physical activity, a large amount of magnesium can be lost through sweat.

8. Symptoms of a deficiency

Muscle cramps and muscle tension are the symptoms most commonly associated with a magnesium deficiency. Magnesium plays an important role in regulating muscle contraction and relaxation. The mineral counteracts calcium in the body.

Magnesium itself controls relaxation, whereas calcium supports tension. For the human body to function optimally, there must be a balance here. If the magnesium content in the body is too low, there is often an excess of calcium [21]. This causes cramps in which the muscles contract suddenly and very painfully. Calf cramps in particular, with muscle tension, are a clear indication of an inadequate magnesium supply. Eyelid fluttering and muscle twitching can also be caused by a magnesium deficiency.

Other signs of deficiency include restlessness, nervousness, irritability, difficulty concentrating, fatigue, weakness, headaches and cardiac arrhythmias [22].

9. Balanced magnesium intake with dietary supplements

Athletes have long been using magnesium salts such as magnesium citrate as a dietary supplement to combat muscle cramps. How much magnesium is actually absorbed depends not only on factors such as intestinal diseases, but also on how high the need is and how much is available. In general, it can be said that the relative absorption of magnesium decreases with increasing amounts of magnesium. For example, if you consume 36 mg of magnesium through food, for example through chia seeds, 65% of it is absorbed by the body. However, with a higher amount of magnesium, around 973 mg, only around 11% is absorbed [23][24].

According to the Federal Institute for Risk Assessment, side effects such as a drop in blood pressure or muscle weakness can only occur at high doses of more than 2500 mg, which means that magnesium poisoning is rare. In contrast to other minerals such as iron, a possible excess supply of magnesium is not a cause for concern. However, an undersupply is [25].

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