Magnesium is important for the heart, muscles and nerves. Magnesium performs vital functions in the human body and is involved in over 300 enzyme reactions that control many different reactions in the body.
The body needs magnesium for heart and muscle function, for protein synthesis, nerves, blood pressure regulation, blood sugar control and bone formation.
How much magnesium does the body need every day?
The daily magnesium requirement of 300 to 400 milligrams can usually be covered by diet in healthy adults. Nevertheless, around a third of women and men do not get enough magnesium through food. They do not reach the recommended daily amount.
The deficits to be expected are sometimes even higher for recreational or top athletes. This can be remedied through magnesium l-threonate. However, one of the magnesium l-threonate side effects is drowsiness. This is why it is best taken at night. Headaches and dizziness are rarely reported, however, they are possible side effects. Before taking Magnesium L-Threonate, consult your physician.
Magnesium deficiency: Symptoms and possible causes
Magnesium deficiency is rare in otherwise healthy people because the kidney limits excretion of the important mineral. But too little intake can also cause problems.
In case of magnesium deficiency
- Loss of appetite
- Dizziness
- Vomit
- Fatigue
- Weakness appear
Alcoholism or diseases of the gastrointestinal tract such as celiac disease or chronic intestinal diseases can also be associated with a magnesium deficiency. Elderly people often take medication for dehydration. These may have a reason, but they can also result in a critical loss of magnesium.
Equally dangerous is disregarding the package leaflet and thus the incorrect use of laxatives. In these cases, you should speak to a doctor about administering magnesium supplements. Magnesium loss through the kidneys can also occur in people with poorly controlled type 2 diabetes.
There is evidence that a high magnesium level reduces the risk of heart attacks and strokes. The risk of developing diabetes mellitus also appears to be lower with a higher magnesium intake.
Dietary supplements with magnesium: useful or not?
If there is still a magnesium deficiency, those affected can take dietary supplements with magnesium but not too much.
If the kidney function is healthy, too much magnesium intake does not pose a health risk because the magnesium is excreted again through the kidneys.
Even athletes can, as far as possible, do without food supplements and try a suitable and balanced diet. Sometimes the intake of magnesium is limited by the diet of athletes, for example if they have a very unbalanced diet or avoid foods rich in magnesium.