Dorothy FarrarMagnesium
Magnesium is one of the so-called minerals that must be ingested with food. There are about 20 grams of magnesium in the human body, with most of it found in bones, teeth and body tissues. In turn, only 0.3 percent of this magnesium content is present in the blood.
Why does the body need magnesium?
An adult person needs around 300 to 400 milligrams of magnesium per day; this can be conveniently ingested through food. Small children and adolescents need slightly less magnesium.
Older people and athletes have an increased need for magnesium. Athletes lose a lot of magnesium through sweat , while older people usually do not drink enough – so both have an increased magnesium requirement.
People who suffer from cardiovascular diseases or diabetes should also consume more magnesium. Taking certain medications can also increase the need for magnesium – these include laxatives or oral contraceptives.
Pregnant and breastfeeding women in particular should also make sure they get enough magnesium. Magnesium is often prescribed by gynecologists in the last months of pregnancy to stop preterm labor.
Importance for health and sport
Magnesium has numerous functions for the human body and health , but the most important ones are the muscles and bones. Magnesium is essential for building muscles and bones and also for maintaining teeth.
If there is a lack of magnesium, painful muscle cramps can occur – the calf is particularly often affected. Nervousness and lack of concentration can also be the consequences of magnesium deficiency.
In individual cases, dizziness , nausea , vomiting , headaches and heart palpitations can also occur. In the worst case, calcification of the blood vessels and kidneys can also be the result of a magnesium deficiency. This deficiency is called hypomagnesemia in medical jargon.
In addition, magnesium as a trace element is an inhibitor of blood clotting and can thus prevent thrombosis. This mineral is also responsible for activating more than 300 enzymes in human metabolism.
What many do not know: magnesium can also prevent colon cancer. So you can see: Magnesium plays a very important role in maintaining health.
Athletes in particular often take magnesium supplements – this should only be done after consulting a doctor. Magnesium is available both in capsule form and as an ointment or granules.
However, an overdose of the mineral magnesium is hardly possible – excess magnesium is usually excreted by the body.
Only people with impaired kidney function should be careful not to consume too much magnesium, as this cannot be easily excreted by these people.
magnesium in food
Foods containing cereals such as bread are the main suppliers of magnesium, but non-alcoholic drinks can also cover the need for this mineral well.
People who eat a balanced, varied and healthy diet usually take in enough magnesium. Even if this does not always happen through food, there is usually a sufficiently large supply of this mineral in the bones.
Magnesium is found in many foods, including whole grains, nuts, beans, peas and oatmeal. Magnesium is also contained in mineral water – however, the content varies depending on the manufacturer.
If you don’t have the time for a healthy and balanced diet, then the market has a number of inexpensive and highly concentrated substitutes or dietary supplements ready.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.