Especially in sports, you hear again and again of the mineral magnesium and many recommend in advance, a supply of dietary supplements. But what exactly does this mineral actually do, what do we need it for and what happens if you do not absorb enough of it? Learn all about everything here magnesium.
Magnesium - small substance with great effect
Magnesium is a chemical element, abbreviated to Mg, which, in addition to potassium, is one of the most important particles in living cells. It is also referred to as mineral and is vital for humans, but must always be supplied from outside. Accordingly, your body can not produce it yourself and you call this mineral therefore as essential.
Important functions for your training
The fact that this mineral is called vital, already shows its enormous importance for your body. For your muscle building it plays a special role, because magnesium controls the muscle and nerve function and is especially responsible for the relaxation of your muscles. If you are sufficiently supplied with this mineral, then you will hardly experience a sore muscles and can relax completely concentrate on building muscle. And even if you want to specifically reduce fat in your training, you should not miss this mineral in any case. This requires a very large amount of fat loss, as it is a component of enzymes, which in turn stimulate the metabolism in the cells and thus accelerate fat loss. In addition, a sufficient magnesium supply is also very important for your heart activity, as it controls your heartbeat and ensures that it beats in a steady rhythm. Especially with the different sports, you should always pay attention to a sufficient intake, as this avoids an overuse of your heart muscle.
Other functions in the body
In addition to the well-known mineral calcium, magnesium is also responsible for the build-up of your bones and teeth and provides them with sufficient stability. In addition, magnesium is also involved in your immune system and ensures an increased production of antibodies. Likewise, this mineral is important for your nerves, it has a calming effect and promotes your restful sleep. And this mineral can do more, because it supports the formation of hormones, is involved in the construction of many enzymes and at the same time still serves to generate energy.
So much do you need from this mineral
One adult needs on average 300mg of magnesium per day - if you exercise regularly, then your need is even 500mg a day.
Where is magnesium included?
You will find this mineral in almost all foods, but the amounts are quite different - while you find in 100ml apple juice a magnesium content of 4mg, you have in 100g flaxseed a content of 350mg. Very good to cover your magnesium needs are also whole grains, because here you will find a relatively high content. For example, if you eat a wholemeal roll of 100g you will get magnesium with this 95mg. Nuts also generally have a high content of this mineral, so this is at 100g peanuts at 160mg and at 100g sunflower seeds even at 420mg. As a vegetable, you should use spinach as often as possible, as it has a magnesium content of 58 mg per 100 g. In addition to these natural foods you can of course also buy additional tablets or shakes, which allow you an additional intake of magnesium.
The symptoms of a magnesium deficiency
Symptoms such as headache, irritability, nervousness, nocturnal muscle cramps or even a general feeling of weakness are first recognized by a magnesium deficiency. In case of a long-lasting deficiency it can also lead to arrhythmia. In addition, it is believed that a magnesium deficiency can also promote the development of depression.
Do you need dietary supplements?
Before you run straight to the next store and get there all the supplements with magnesium, you should first of all deal with an overdose of this mineral. Because there is also the risk of overdose, which could be life-threatening for your body. An overdose of this mineral is very rare and occurs primarily in people with kidney disease, but even with a constantly increased supply of preparations overdose can be achieved. Symptoms of overdose are fatigue, general weakness, constipation, and low blood pressure, which can then progress to a life-threatening area. For example, the respiratory muscles can be paralyzed, which would consequently result in respiratory arrest. Therefore, before taking any special preparations, you should first discuss your diet and, if necessary, talk with your doctor as to whether supplementation with magnesium is necessary.