This essential and water-soluble mineral is found with about 25 grams distributed differently in the bones, muscles and cells.
Magnesium is important for normal nerve and muscle function, supports energy metabolism and thus helps with premature fatigue and poor concentration. It is also important for fat and carbohydrate metabolism.
Magnesium is also important for the synthesis of DNA and for the formation of bones and teeth.
In healthy people, too much magnesium is simply excreted. In the case of reduced kidney function, however, magnesium levels can increase, leading to a drop in blood pressure, drowsiness and muscle weakness.
On the other hand, magnesium deficiency is very rare with a balanced diet.
Signs of a deficiency may include calf cramps. A pronounced deficiency can lead to movement disorders and palpitations, nervousness, loss of appetite and vomiting.
Reasons for a deficiency (hypomagnesemia) can be alcohol abuse, malnutrition or impaired nutrient absorption in the gastrointestinal tract, such as through chronic intestinal diseases like Crohn's disease or celiac disease.
In addition, diuretics, dehydrating drugs, promote a deficiency of magnesium, as does heavy sweating, for example during competitive sports. Hormonal disorders can also be a trigger.
Important for:
the bone and teeth structure
blood pressure
muscle and nerve cells
300 enzyme reactions as an enzyme component or coenzyme of energy and protein metabolism
Deficiency symptoms:
Muscle weakness, cramps, pain, nervousness
lack of concentration
fatigue and weakness
headaches, migraines
cardiac arrhythmias
Contained in:
FOOD
MAGNESIUM
Bananas 100 g
30 mg
Chard 100 g
81 mg
Chicken breast 100 g
27 mg
Chickpeas 100 g
140 mg
Dried beans 200 g
350 mg
Fish 1000 g
350 mg
Flaxseed 100 g
320 mg
Meat 1200 g
350 mg
Millet 100 g
120 mg
Oatmeal 250 g
350 mg
Pumpkin seeds 100 g
530 mg
Sojabohnen 100 g
220 mg
Spinach 500 g
350 mg
Sunflower seeds 75 g
350 mg
Walnuts 100 g
140 mg
Wheat bran 60 g
350 mg
Whole wheat bread 100 g
81 mg
Recommended daily dose:Magnesium mg / day
Infants
24 - 60 mg
Children and Teenager
80 - 400 mg
Women
300 mg
Men
350 - 400 mg
Pregnant women
310 mg
In the nursery period
390 mg
Magnesium is contained in the following products from mySUPERFOOD: