Imagine waking up in the morning feeling like you haven't slept all night. Your head is pounding, your muscles are stiff, and you just want to get back into bed. It's a new day, but you feel like you've already spent hours wandering around.
This scenario describes very clearly how you might feel if you suffered from a magnesium deficiency.
A person suffering from magnesium deficiency can actually experience many different symptoms. Magnesium is an important mineral that is essential for numerous body functions.
It is on the involved in the regulation of heart rate, blood pressure and muscle contractions and also plays a role in the stabilization of bones and teethSince our body cannot produce magnesium itself, we must absorb it through food and supplements.
Before we really delve into the numerous applications of magnesium, we would like to illustrate a potential magnesium deficiency using three further case studies.
We think that this will help you understand HOW important magnesium is for our bodies and that everyone should take care of their daily magnesium intake.
Case study 1:
A young woman in her twenties feels constantly tired and sluggish, even though she gets enough sleep. She also has trouble concentrating and often feels nervous or anxious. Additionally, she has recently been suffering from muscle cramps and twitches. Although she has tried to eat healthier by eating more vegetables, whole grains and nuts, it doesn't seem to help.
In this case, a magnesium deficiency could be the cause of her symptoms. A blood test could confirm that her magnesium levels are low. By increasing her magnesium intake through diet and supplementation, she could experience an improvement in her symptoms.
Case study 2:
A man in his 30s who exercises regularly often experiences muscle cramps and twitches during exercise. Despite a balanced diet and an appropriate exercise program, the cramps do not seem to subside.
After a visit to the doctor, low magnesium levels in the blood are diagnosed. The doctor recommends supplementing the diet with more magnesium-rich foods such as green leafy vegetables, nuts and whole grains, as well as supplementing with magnesium supplements to increase magnesium levels in the body.
By improving magnesium intake, the man could reduce his cramps and achieve better athletic performance.
Case study 3:
An elderly man who regularly takes medication for high blood pressure feels weak and tired and has frequent muscle cramps in his legs. Despite eating a healthy diet and exercising, his symptoms do not seem to be improving.
After a visit to the doctor, a low level of magnesium in the blood is diagnosed, which could possibly be a side effect of the blood pressure lowering medication. The doctor recommends supplementing the diet with magnesium-rich foods and supplementing with magnesium supplements to increase the magnesium level in the body.
By increasing magnesium intake, the man may be able to relieve his symptoms and possibly reduce his medication dosage. However, it is important that the man work with his doctor to ensure appropriate treatment and monitoring of his medications.
As you can see, a Magnesium deficiency can lead to a variety of health problems, including muscle cramps, tremors, fatigue and sleep disordersA large number of chronic diseases, such as Alzheimer's, type 2 diabetes, high blood pressure, cardiovascular disease, migraines and ADHD can also be associated with a deficiency.
In fact, Magnesium deficiency is a widespread problemIt is estimated that many people in industrialized countries have inadequate magnesium intake in their diet.
This can be due to several factors, such as an unhealthy diet low in magnesium-rich foods, as well as certain medical conditions that can interfere with the absorption of magnesium in the body.
It is therefore important to ensure you have a healthy, magnesium-rich diet and high-quality nutritional supplements.
Now we would like to delve deeper into the effects of magnesium. You will be surprised at the health problems that a deficiency of this mineral can cause!
The list below does not claim to be complete.
Magnesium for insulin resistance
Magnesium can help with prevention and treatment of insulin resistance and type 2 diabetes play an important role.
Insulin resistance is a disorder in which cells in the body are no longer able to respond to insulin, which leads to increased blood sugar levels. It is a precursor to type 2 diabetes and often occurs in conjunction with obesity, high blood pressure and high blood fat levels.
A 2018 study showed that high magnesium intake was associated with a lower risk of insulin resistance and diabetes. Magnesium helps to improve the insulin sensitivity of cellsby participating in the activation of enzymes and the regulation of transport processes. (1)
Magnesium for Type 2 Diabetes
Insulin resistance can quickly develop into type 2 diabetes. Type 2 diabetes is a metabolic disease in which the body is no longer able to use or produce insulin effectively, which leads to increased blood sugar levels.
Magnesium can help regulate blood sugar levels in people with type 2 diabetes by Improves insulin sensitivity of cells and the Increased glucose uptake in cells.
A 2013 study showed that taking magnesium supplements significantly lowered blood sugar levels and reduced insulin requirements in patients with type 2 diabetes. (2)
Magnesium for Obesity
Magnesium can also play an important role in weight loss and the prevention of obesity.
A study from 2013 found that Increased magnesium intake was associated with lower body weight and body fat mass in overweight people. Magnesium can help regulate blood sugar and insulin levels, which may help reduce cravings and overeating.
Magnesium is also involved in activation of enzymes, which play an important role in fat burning and energy metabolism in the body. (3)
Magnesium activates vitamin D
Magnesium is important for the activation of vitamin D in the body.
Vitamin D is produced in the skin by exposure to UV-B rays, but it must be activated in the body to achieve its full health benefitsMagnesium is involved in this process because it is needed to convert vitamin D into its active form.
Magnesium and vitamin D therefore interact with each other. An optimal balance between both nutrients is necessary to maximize their synergistic health benefits.
Magnesium in Autoimmune Diseases
When treating autoimmune diseases such as lupus, rheumatoid arthritis, Hashimoto's thyroiditis and multiple sclerosis, current magnesium levels should always be monitored.
Autoimmune diseases occur when the body’s immune system attacks and destroys healthy tissue. Magnesium can help regulate the immune system and reduce inflammation in the body, which can be beneficial in autoimmune diseases.
Magnesium for Depression
Magnesium also influences a person’s mood by playing an important role in brain metabolism.
Some studies have shown that Magnesium supplementation can improve mood in people with depressionn. One possible mechanism by which magnesium may work is by regulating serotonin levels in the brain. Serotonin is a neurotransmitter responsible for regulating mood.
Experts even suspect that the low magnesium content of our modern diet is an important cause of depression. (4)
A 2017 randomized, double-blind study published in the Journal of Clinical Psychopharmacology examined the effect of magnesium supplementation in patients with mild to moderate depression.
Participants received either 248 mg of magnesium or a placebo daily for 8 weeks. There was a significant improvement in depression symptoms in the group that received the magnesium supplement.
However, it is important to note that further studies are needed to understand the exact effects of magnesium on depression and to clarify what dosage and duration of use are most appropriate. (5)
Magnesium against inflammation
Magnesium has anti-inflammatory propertiesn and can help reduce inflammation in the body. Magnesium can also production of antioxidants in the body which in turn fight free radicals that can cause inflammation in the body.
Inflammation is the body's natural response to injury or infection, but can also be triggered by stress, an unhealthy diet or environmental toxins.
When inflammation in the body becomes chronic, it can lead to various diseases such as cardiovascular disease, diabetes, cancer and autoimmune diseases.
Magnesium prevents migraines
Magnesium can help prevent migraines. Migraines are a common condition accompanied by headaches, sensitivity to light, and nausea.
Magnesium may help dilate blood vessels in the brain and reduce inflammation in the body, which may be beneficial in preventing migraine attacks.
A 2012 study showed that magnesium supplementation can reduce the frequency and severity of attacks in patients with migraines.
Another study from 2017 found that daily magnesium supplementation can reduce the number of attacks in women with menstrual migraines.
Magnesium can also help prevent tension headaches.
It is important to note that magnesium alone is not a cure for migraines and that further research is needed to understand the link between magnesium and migraines. (6) (7)
Magnesium for better performance in sports
Magnesium plays an important role in athletic performance, as it is responsible for, among other things, energy production and the transport of blood sugar to the muscles is of great importance.
Several studies have shown that sufficient magnesium intake improves physical performanceA 2014 study published in the Journal of Sports Science and Medicine examined the impact of magnesium supplementation on the running performance of athletes. (8)
It was shown that supplementing with magnesium led to a significant improvement in running performance. Another study from 2015, published in the Journal of the International Society of Sports Nutrition, examined the influence of magnesium on strength performance in male soccer players. Here, too, a positive effect of magnesium on athletic performance was found. (9, 10)
Magnesium is considered a performance booster even if the athletes did not previously have a magnesium deficiency. (11)
Magnesium and cardiovascular diseases
Magnesium can be very effective in reducing the risk of cardiovascular disease. This is because it is a relaxing effect on the blood vessels has and thereby lowering blood pressure can.
Magnesium can also Reduce inflammatory reactions in the body and thus reduce the risk of arteriosclerosis. A sufficient magnesium intake can therefore help to reduce the risk of cardiovascular disease.
Detecting magnesium deficiency in the blood
Did you know that the magnesium standard values in the blood have been massively revised downwards to the detriment of people?
In 1990, the magnesium standard value was 0.9 mmol/l. If the value was below this, the doctor would ask you to treat the magnesium deficiency.
In 1998, the standard value was reduced to 0.8 mmol/l.
In 2000, the magnesium standard value was only 0.75 mmol/l!
For understanding:
The blood magnesium level is always kept constant at the expense of the bone reserves,
thus, a magnesium deficiency cannot be detected!
In order for the organism to reach its full potential, a magnesium blood level of 1.1 mmol/l should be aimed for!
True to the motto: Better high normal than low normal!
Conclusion
Magnesium is a essential mineral that the body needs to function properly. It is involved in many processes in the body, including regulating blood sugar levels, maintaining healthy blood pressure, supporting the immune system, and maintaining strong bones.
Adequate magnesium intake can also help reduce the risk of various diseases such as type 2 diabetes, cardiovascular disease, migraines and depression.
It is important to maintain a balanced diet and take sensible, high-quality supplements to ensure you get enough magnesium.
Order Magnesium 300 in our shop!
■ Perfect combination: Magnesium citrate and magnesium phosphoricum for ideal absorption!
■ Most important mineral in our body: Magnesium is involved in more than 300 enzymatic processes - especially in protein metabolism!
■ Ideal against: Chronic fatigue & insomnia, headaches, muscle twitches and stress! And against cramps during exercise
Order Magnesium Chloride (powder/flakes) in our shop!
■ Most important mineral in our body: Magnesium is involved in more than 300 enzymatic processes - especially in protein metabolism!
■ Ideal against: Chronic fatigue & insomnia, headaches, muscle twitches and stress! And against cramps during exercise
■ Perfect for anyone who has trouble swallowing our magnesium tablets!
Order magnesium oil in our shop!
■ Zechstein The purest, natural magnesium source in the world
■ Highly energized water with 31% magnesium chloride
■ Magnesium is better absorbed through the skin than through the intestines
Sources
(1) Fachzeitschrift "Nutrients": "Dietary Magnesium Intake and its Relationship to Metabolic Markers of Insulin Resistance in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials", 2018
(2) Nutrition Journal: "Magnesium supplementation improves glycemic control in patients with type 2 diabetes", 2013.
(3) Fachzeitschrift "Nutrition": "Higher magnesium intake is associated with lower fasting glucose and insulin, with no evidence of interaction with select genetic loci, in a meta-analysis of 15 CHARGE Consortium Studies", 2018
(4) https://pubmed.ncbi.nlm.nih.gov/16542786/
(5) Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. J Clin Psychopharmacol. 2017;37(5):545-550.
(6) Headache: The Journal of Head and Face Pain, 2012
(7) Headache: The Journal of Head and Face Pain, 2017
(8) Setaro L, Santos-Silva PR, Nakano EY, et al. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci Med. 2014;13(1):151-156.
(9) Jówko E, Sadowski J, Długołęcka B, et al.Effects of magnesium supplementation on muscle damage from exercise: a randomized controlled trial. Nutrients. 2016;8(4):186.
(10) Cinar V, Nizamlioglu M, Mogulkoc R. The effects of magnesium supplementation on exercise performance. Clin Nutr ESPEN. 2018;24:1-10.
(11) https://www.researchgate.net/publication/275335093_Magnesium_supplementation_in_top_athletes_-_effects_and_recommendations