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1. This is how much magnesium the body needs every day!
Magnesium is an essential mineral that is central to numerous functions in the human body. It plays a crucial role in energy production, protein synthesis, the nervous system, muscle contraction, and in the regulation of blood pressure and blood sugar levels. A magnesium deficiency can therefore have wide-ranging health effects, from muscle cramps and fatigue to serious cardiovascular problems. How much magnesium the body needs each day depends on several factors, including age, gender, physical activity, and individual health conditions. The general recommendation for daily magnesium intake varies by age and gender. For adult men, the recommended daily intake is about 350 to 400 milligrams. Women usually need slightly less, about 300 to 350 milligrams daily. These differences result in part from the different muscle and body mass percentages between men and women, as magnesium is also stored in the muscles. However, the need increases slightly in pregnant and breastfeeding women. During pregnancy, a daily magnesium intake of about 310 to 400 milligrams is recommended, as the mineral is important for both the health of the mother and the development of the fetus. Breastfeeding women should also make sure they get enough magnesium, as the mineral is also passed on to the child through breast milk. Children and adolescents also have different needs depending on their age group. For children between one and three years of age, the recommended intake is about 80 milligrams daily, while children aged four to eight need about 130 milligrams. Between the ages of nine and 13, the requirement increases to about 240 milligrams per day, which corresponds to the increased growth and development during this phase. In addition to age and gender, individual factors also play a role in determining magnesium requirements. People who exercise a lot or engage in physically demanding activities have an increased need for magnesium, as they lose more minerals through sweating. Stress can also increase magnesium requirements, as more magnesium is excreted in stressful situations. Certain medical conditions, such as diabetes or kidney problems, can also affect magnesium metabolism and increase the need. Magnesium can be obtained through food, with green leafy vegetables, nuts, seeds, whole grains and legumes being particularly rich in this mineral. Mineral-rich water can also be a good source. Despite these diverse sources, many people do not reach the recommended daily intake, partly due to an unbalanced diet, but also due to increasing food processing, during which much of the magnesium is lost. For those who have difficulty meeting their magnesium needs through diet, supplements can be a useful option. However, these should be taken with caution and preferably in consultation with a doctor or nutritionist, as excessive magnesium intake can lead to side effects such as diarrhea or, in extreme cases, more serious health problems. Overall, it is important to ensure adequate magnesium intake to support the diverse functions of this mineral in the body and prevent deficiency symptoms. A balanced diet rich in magnesium-containing foods forms the basis for adequate supply. At the same time, you should be aware that certain life situations and health factors can increase your need, so that an adjustment of your magnesium intake may be necessary. By regularly checking your diet and, if necessary, taking targeted dietary supplements, you can ensure that your body is always supplied with enough magnesium to optimally perform its various tasks.
2. What are the properties of magnesium?
Magnesium is a chemical element with the symbol Mg and atomic number 12. It belongs to the alkaline earth metal group and is the eighth most abundant element in the Earth's crust and the third most abundant dissolved element in seawater. Magnesium is a lightweight, silvery-white metal that occurs naturally mostly in the form of minerals such as dolomite and magnesite. One of magnesium's outstanding properties is its lightness. With a density of only about 1.74 g/cm³, magnesium is about a third as heavy as aluminum and only a quarter as heavy as iron. This low density makes magnesium an ideal material for applications where weight savings are important, such as in the aerospace and automotive industries. Lightweight construction contributes to greater energy efficiency and better performance. Another notable feature of magnesium is its high strength combined with low weight. Magnesium alloys are known for their good mechanical stability and can be processed to have high strength, often comparable to that of aluminum alloys. These alloys are often used in structural components where a combination of strength and lightness is important. Magnesium also has remarkable thermal properties. It has high thermal conductivity and a relatively low specific heat capacity. These properties make magnesium alloys useful for applications that require efficient heat dissipation, such as electronics housings and heat sinks. In addition, magnesium has a relatively low melting point of about 650 degrees Celsius, making it a suitable material for casting applications. Chemically, magnesium is a very reactive metal, especially in powder form or as a thin film. It reacts readily with oxygen to form magnesium oxide, a white powder that occurs naturally as the mineral periclase. This reactivity also makes magnesium a valuable reducing agent in chemistry. It is often used in metallurgy to reduce other metals from their oxides. Biologically, magnesium is an essential mineral for all living organisms. It plays a key role in numerous biochemical processes, including the synthesis of proteins, the function of enzymes, and the stabilization of nucleic acids. In the human body, magnesium is essential for the proper functioning of muscles and nerves, regulating blood sugar levels, and maintaining healthy blood pressure. A magnesium deficiency can lead to various health problems, such as muscle cramps, fatigue, and irregular heart rhythms. Magnesium also has interesting physical properties. It is paramagnetic, which means that it is easily magnetized in a magnetic field but does not retain permanent magnetization. This property is used in some specialized engineering applications. In addition, magnesium is a good conductor of electricity, although it is not as conductive as copper or aluminum. Another important aspect of magnesium is its environmental friendliness. Magnesium and its alloys are recyclable and use less energy to produce and process than many other metals. This helps reduce environmental impact and promote sustainable production processes. In industrial production, magnesium is often used in the form of alloys. These alloys often contain elements such as aluminum, zinc, manganese, and rare earths to improve the properties of the metal and make it suitable for various applications. Magnesium alloys are widely used in the automotive industry, particularly in the manufacture of engine blocks, transmission housings and other structural components. The aerospace industry uses magnesium alloys for components that need to be both light and strong. In summary, magnesium is a versatile and remarkable metal that has a wide range of applications in different industries and areas of everyday life. Its properties such as low weight, high strength, good thermal and electrical conductivity and its chemical reactivity make it a valuable material. In addition, magnesium is essential for human and animal health and plays a central role in many biological processes. Its environmental friendliness and recyclability further underline its importance in a sustainable and future-oriented materials management.
3. Symptoms of magnesium deficiency
Magnesium deficiency, a condition in which the body does not have sufficient amounts of this essential mineral, can cause a wide range of symptoms, both physical and psychological. In Germany, where many people lead a hectic lifestyle and may not always maintain a balanced diet, awareness of the signs of such a deficiency is particularly important. One of the most striking symptoms is muscle cramps, especially in the calves, which often occur at night and can disrupt sleep. These cramps result from magnesium's role in muscle relaxation; a deficit leads to uncontrolled muscle contractions. In addition to cramps, muscle twitching and a general feeling of muscle weakness can also occur. On a neurological level, magnesium deficiency often manifests itself through sensory disturbances such as tingling or numbness in the extremities. In addition, sufferers can suffer from headaches or even migraines, as magnesium plays an important role in vascular regulation. Psychologically, a deficiency can manifest itself through increased irritability, nervousness or even anxiety. Sleep disorders are another common symptom, with both difficulty falling asleep and staying asleep occurring. These sleep problems often exacerbate existing psychological symptoms, leading to a vicious circle. The cardiovascular system is also affected by a magnesium deficiency. Cardiac arrhythmias, particularly a rapid or irregular heartbeat, can result. A chronic deficiency can also increase blood pressure, which increases the risk of cardiovascular disease in the long term. Gastrointestinal complaints such as loss of appetite, nausea, vomiting or constipation can also occur, the latter being caused by impaired muscle activity in the intestine. A less obvious but nonetheless significant symptom is increased susceptibility to osteoporosis. Magnesium is essential for bone mineralization, and a deficiency can impair bone strength. In addition, it plays a role in the activation of vitamin D, which in turn is important for calcium absorption. Another sign can be an increased tendency to inflammation, as magnesium is involved in numerous enzymatic reactions that have an anti-inflammatory effect. Overall, it is clear that a magnesium deficiency causes a variety of and often non-specific symptoms that can easily be attributed to other causes. It is therefore essential to pay attention to the signs mentioned and, if you suspect a magnesium deficiency, to have your magnesium status checked so that you can take countermeasures early on if necessary.
4. Magnesium in the form of dietary supplements
If you want to increase a low magnesium level 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. The preparation should also not contain any chemical additives such as 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 shop 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 and free shipping, we offer a voluntary six-month return guarantee for all products.
5. Conclusion: This is how much magnesium the body needs every day!
Magnesium is an essential mineral that is indispensable for numerous bodily functions. The daily magnesium requirement varies depending on age, gender and living conditions, but is on average between 300 and 400 mg. A sufficient supply of magnesium is important for muscle and nerve function, bone stability and energy metabolism. Since it is often difficult to cover this requirement through food alone in today's diet, taking magnesium in the form of dietary supplements can be useful to prevent deficiency symptoms and support health.