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Magnesium (Mg)

Those who are physically active should especially pay attention to the adequate intake of magnesium. Magnesium supports the well-being of muscles and bones.

Magnesium in brief

Magnesium is an important building block for teeth and bones.
Plenty of magnesium can be found in whole grain products, vegetables, organs and meat.
In most cases, magnesium deficiency is caused by its increased elimination from the body, not its poor intake from food.
Magnesium can also be poorly absorbed due to coeliac disease, for example.

Table of contents

Magnesium

An adult’s body contains about 25 grams of magnesium. Magnesium is one of the most important on minerals in the body. It affects, among other things, the well-being of muscles and bones and the functioning of more than 300 enzymes in the body.

An unvaried diet or various disorders can cause difficulties in the adequate intake or absorption of magnesium. Physically active people and endurance athletes, in particular, need more magnesium than others.

The importance of magnesium in the body

Magnesium has several important functions in the body.

Magnesium:

is a building block for teeth and bones
promotes normal energy metabolism
promotes the normal functioning of the nervous system
participates in muscle contractions
participates in protein synthesis
participates in to the cell division process
promotes normal psychological functions
contributes to electrolyte balance.

55% of the body’s magnesium is located in bone tissue, 20% in muscles, 19% in other tissues and 1% in extracellular fluid. Magnesium is excreted by the kidneys.

Magnesium is important for athletes

Magnesium is needed for normal muscle function and muscle growth. Physical activity increases the excretion of magnesium in urine, which increases the need for magnesium.

Signs of insufficient magnesium intake may include muscle problems such as muscle cramps, muscle stiffness and weakness during exercise or poor muscle recovery.

Magnesium deficiency has been found to impair endurance performance. People with magnesium deficiency suffer more structural damage to the muscle cells, need more oxygen during physical activity and have poorer muscle energy production.

However, magnesium supplements are only beneficial for performance if a magnesium deficiency has been diagnosed.

Magnesium intake recommendations

The recommended daily magnesium intake is 350 mg for men and 280 mg for women. The recommended intake for pregnant and breastfeeding women is the same, 280 mg/day.

Magnesium deficiency is usually associated with alcoholism, very unvaried diet, kidney disease or long-term use of diuretics.

What are the sources of magnesium?

Magnesium can be obtained from various foods, but whole grain products, vegetables, organs and meat, in particular, contain plenty of magnesium. Green leafy vegetables, legumes, dark chocolate, dairy products, potatoes, seafood and fish are also good sources of magnesium.

Magnesium blood test

It is easy to test the amount of magnesium in blood with a blood test. The amount of magnesium should be tested if you experience non-specific muscle weakness and cramps. In addition, magnesium levels are tested in connection with infusion therapy and parenteral diets, i.e. when monitoring patients with feeding tubes.

Magnesium reference values

Reference levels may vary depending on the laboratory and the test analysis method.

Low magnesium value

Magnesium deficiency is usually caused by either poor absorption or increased renal excretion. In some cases, dietary magnesium intake may also be too low.

Poor intake of magnesium may be due to the following reasons:

diarrhoea
vomiting
laxatives
malabsorption of food (e.g. coeliac disease)
malnutrition (e.g. due to an eating disorder such as anorexia or bulimia)

Increased renal excretion may be due to:

continuous diuretic treatment
damage to the renal tubules
hyperaldosteronism, excessive production of aldosterone
hypoparathyroidism, parathyroid gland failure
diabetes

Low magnesium levels may also be due to liver cirrhosis.

High magnesium value

High magnesium levels are usually caused by kidney failure.

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