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1. magnesium-rich foods: natural increase in intake
To naturally increase your intake of magnesium, you can incorporate the following magnesium-rich foods into your diet:
Green leafy vegetables: dark green leafy vegetables such as spinach, kale, Swiss chard and arugula are excellent sources of magnesium. They can be eaten raw in salads or steamed, cooked or as a smoothie.
Nuts and seeds: Almonds, cashews, Brazil nuts and sesame seeds are rich in magnesium. They can be eaten as a snack, added to cereal or yogurt, or sprinkled on a variety of dishes such as salads and vegetable stir-fries.
Legumes: beans, lentils, chickpeas and peas are not only a good source of vegetable protein, but also contain magnesium. They can be used in soups, stews or as a side dish with meals.
Whole grains: Whole grains such as oatmeal, quinoa, brown rice and whole wheat bread contain magnesium as well as fiber. Replace refined grain products with whole grain varieties to boost your magnesium levels.
Fish: Fatty fish such as salmon, mackerel and sardines are not only rich in omega-3 fatty acids, but also good sources of magnesium. Try to consume at least two servings of fish per week to increase your magnesium levels.
Avocados: Avocados are not only delicious, but also a good source of magnesium. Add avocados to salads, sandwiches or make a delicious guacamole.
Bananas: Bananas are not only rich in potassium, but they also contain magnesium. They are an easy and portable snack option and can also be used in smoothies or desserts.
Dark Chocolate: Good news for chocolate lovers - dark chocolate not only contains antioxidants, but also magnesium. Enjoy dark chocolate with a high cocoa content as an occasional treat.
2. symptoms of magnesium deficiency
Magnesium deficiency can cause various symptoms that can affect different body systems. One of the most common symptoms is muscle cramps. Magnesium plays an important role in muscle relaxation and an imbalance can cause muscle cramps, especially in the calf muscles. These cramps can be painful and often occur after physical exertion or during the night. In addition to muscle cramps, muscle twitching (muscle tremors) may also occur. This involuntary twitching of the muscles can be unpleasant and may indicate a magnesium deficiency. Another possible consequence of a magnesium deficiency is impaired nerve function. This can manifest itself through symptoms such as numbness, tingling, or increased sensitivity to touch. Magnesium also plays a role in regulating heart rhythm. A deficiency of magnesium can lead to cardiac arrhythmias, such as palpitations or irregular heartbeats. It is important to seek medical advice when experiencing such symptoms, as cardiac arrhythmias should be taken seriously. Other symptoms of magnesium deficiency may include increased irritability, sleep disturbances, headaches, anxiety, and decreased stress tolerance.
3 Magnesium and stress reduction
Magnesium plays an important role in stress reduction and coping. Here are some ways magnesium can help with this:
Muscle relaxation: Magnesium has a relaxing effect on muscles and can help reduce tension and muscle spasms that are often associated with stress. Relaxed muscles contribute to an overall sense of relaxation and well-being.
Nervous System Support: Magnesium is essential for the proper functioning of the nervous system. It can help regulate the transmission of stress signals in the brain and calm the nervous system. Adequate magnesium levels can help reduce nervousness, irritability and anxiety.
Promote serotonin production: magnesium supports the production of serotonin, a neurotransmitter important for regulating mood and well-being. Balanced serotonin levels can help reduce stress and improve overall well-being.
Regulation of the stress hormone cortisol: Magnesium can help regulate cortisol levels, known as the "stress hormone." Chronically elevated cortisol levels can have negative effects on the body, such as an increased stress response and increased susceptibility to stress.
Improving Sleep: Magnesium can also help promote healthy sleep. Adequate sleep is important for stress management. Magnesium can improve sleep quality by promoting relaxation and shortening the time it takes to fall asleep.
4. magnesium in the form of dietary supplements
If you want to increase a magnesium level that is too low with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Magnesium capsules are particularly suitable for increasing magnesium levels. They are very well tolerated and are utilized by the body to a high degree. Likewise, the preparation should not contain any chemical additives such as magnesium stearate or microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.
Our recommendation:
Vitamineule® Magnesium Capsules
In our online store you will find our magnesium capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Magnesium Capsules contain 100 mg of pure magnesium. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.
5. conclusion: magnesium-rich foods: natural increase of intake
Magnesium supplements can play an important role in providing the body with sufficient magnesium. They can help compensate for magnesium deficiencies, optimize intake, and provide precise dosing. Although a balanced diet is preferred, supplements can be a convenient and effective option in certain situations to meet magnesium needs and support the health benefits of this important mineral. However, it is always advisable to consult a physician before taking supplements to determine appropriate dosage and use.
Further reading:
- Magnesium in Prevention and Therapy
- Therapeutic uses of magnesium
- Magnesium in disease prevention and overall health
- Update on the relationship between magnesium and exercise
Disclaimer and general information on medical topics: The content presented in our health blog is for neutral information and general education purposes only. It does not constitute a recommendation or promotion of any diagnostic method, treatment or drug described or mentioned. The text does not claim to be complete, nor can the timeliness, accuracy and balance of the information presented be guaranteed. The text is in no way a substitute for professional advice from a physician or pharmacist, and it should not be used as a basis for independent diagnosis and initiation, modification, or termination of treatment of any disease. Always consult your trusted physician for any health questions or complaints. Mach Dich Wach! GmbH and the authors accept no liability for any inconvenience or damage resulting from the use of the information presented here.