If you have sore muscles, you have probably already received the tip to take a magnesium tablet. It is quite normal for athletes to worry about their mineral balance: Hardly any sports drink comes on the market without added electrolytes and trace elements. The effervescent tablet before or after training is part of it anyway. But what is taken for granted for athletes is less likely to be taken into account by less active people. If you don’t run a marathon every week, you don’t need to worry about your magnesium balance, right?
This is a dangerous fallacy: Magnesium plays an important role in the body, especially for muscles and the nervous system. But the skeleton also benefits from an adequate supply of magnesium. Therefore, it makes perfect sense to ensure that you have a sufficient supply of magnesium. Because the metal is found in many foods, you can do without swallowing tablets.
Do you already suffer from a magnesium deficiency? That’s how you know it!
What does the body need magnesium for?
Magnesium is a metal that is rarely found in nature. The human body cannot produce the mineral itself and is therefore dependent on it being supplied with sufficient magnesium through food. A magnesium deficiency means that the body can no longer perform a number of important functions:
Muscles: Magnesium has a relaxing effect on the muscles, prevents cramps and ensures that they can do their job properly even under maximum stress.
bone: Calcium is generally regarded as the substance for the skeleton. But magnesium also ensures healthy and stable bones. If you consume enough of this mineral, it will help prevent osteoporosis.
teeth: Magnesium also plays a key role in healthy teeth.
Nervous system: Too little magnesium can make itself felt through anxiety, nervousness and insomnia. Conversely, studies suggest that extra magnesium supplements can improve mood.
What happens with a magnesium deficiency?
Magnesium is therefore a very important part of our diet. This is also evident with a magnesium deficiency. This is often not recognized in time because it cannot be detected using a simple blood test. It is therefore important to recognize the symptoms in a timely manner. The most common are:
Drop in performance
Athletes, diabetics and pregnant women in particular are particularly at risk. A magnesium deficiency can also result from a diet, too much alcohol or a one-sided diet. Even if you already suffer from inflammatory bowel disease or have been diagnosed with an overactive thyroid, it is possible that your body is not absorbing enough magnesium. In general, children, adolescents and senior citizens have a significantly higher need for magnesium than adults without health restrictions
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Also, if your body is taking an unusually long time to recover after exercising, this can indicate a magnesium deficiency. A visit to the doctor will provide information.
Do I need nutritional supplements with magnesium?
You can get magnesium supplements in every pharmacy and now also in every supermarket. However, in most cases it is not necessary to use it. A healthy and balanced diet is sufficient for people who do not participate in competitive sports and who do not otherwise put their body under excessive stress. Foods that are high in magnesium include:
When to take magnesium tablets
There are times when the body needs more magnesium than it can get from food. This is not only the case with a lot of sport, but also with a lot of stress at work. A high consumption of caffeine also robs you of magnesium. In addition, some diseases and the intake of certain tablets are associated with an increased need for magnesium.
Be careful with the dosage!
In this case, it can make sense to take magnesium in the form of tablets and the like. But make sure you use a maximum of Not to exceed 300 mg per day and if possible to distribute them in two cans. Otherwise there may be side effects.
Too much magnesium leads to symptoms similar to a deficiency
Most of the time, the dangerous magnesium excess is discovered by accident. Because an excess of the trace element manifests itself only through unspecific symptoms such as tiredness, physical weakness and low blood pressure, which one would rather justify with a lack of the trace element.
If the magnesium levels are two or three times higher, the muscles gradually relax. This can affect a wide variety of body functions. In the worst case, impairment of the respiratory or heart muscles can lead to respiratory or cardiac arrest. Incontinence and constipation can result from impaired bladder and bowel function. The central nervous system can also be affected. As a result, symptoms of paralysis can occur in a wide variety of parts of the body.
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