Magnesium
In brief
Section titled “In brief”- Magnesium drives 300+ enzymatic reactions
- Essential for energy, nervous system, heart, muscles and metabolism
- Deficiency often unnoticed due to modern diet, stress and medication
- Signs: fatigue, muscle cramps, sleep problems, palpitations
- Supplementation: 300-400 mg bisglycinate, citrate or malate per day
Why magnesium is indispensable
Section titled “Why magnesium is indispensable”Magnesium is an essential mineral that occurs in all cells and drives more than 300 enzymatic reactions.
| Function | Explanation |
|---|---|
| Energy production | ATP formation in mitochondria |
| Nerve conduction | Signal transmission and GABA production |
| Muscle contraction | Relaxation after contraction |
| Heart rhythm | Stabilization and regularity |
| Blood pressure | Vascular relaxation |
| Glucose regulation | Insulin function |
| Bone formation | Calcium balance |
The silent director of calm
Section titled “The silent director of calm”Magnesium functions as the biochemical brake of the nervous system.
Function
Section titled “Function”- Supports the production of GABA — the main calming neurotransmitter
- Protects nerve cells from overstimulation
- Regulates the HPA axis (brain-stress axis)
With deficiency
Section titled “With deficiency”| Effect | Mechanism |
|---|---|
| Cortisol remains elevated | HPA axis dysregulated |
| Sleep worsens | Less GABA |
| Tension accumulates | Overstimulation |
Sufficient magnesium restores this balance: it lowers stress sensitivity, improves sleep quality, relaxes muscles and promotes mental calm.
Cardiovascular balance
Section titled “Cardiovascular balance”Magnesium relaxes the vessel wall and stabilizes heart rhythm.
| Effect | Mechanism |
|---|---|
| Blood pressure | Vascular relaxation |
| Heart rhythm | Stabilization |
| Calcium flow | Regulates intracellular balance |
Magnesium, salt and stress
Section titled “Magnesium, salt and stress”A healthy salt intake supports magnesium balance.
| Situation | Effect |
|---|---|
| Too strict salt restriction | Loss of sodium and magnesium |
| Excessive sweating | Electrolyte loss |
| Chronic stress | Loss via urine |
Advice: Sufficient water with a pinch of unrefined sea or rock salt during sweating or warm weather.
Metabolic function and diabetes
Section titled “Metabolic function and diabetes”Magnesium is essential for insulin function and glucose transport.
| Situation | Effect |
|---|---|
| Low magnesium status | Increased insulin resistance |
| Diabetes | Extra magnesium loss via kidneys |
| Recovery from deficiency | Improvement of glucose, HbA1c, blood pressure, lipids |
Magnesium is a foundation within every metabolic lifestyle intervention.
Medication and losses
Section titled “Medication and losses”Various medications lower magnesium status:
| Medication | Mechanism |
|---|---|
| Proton pump inhibitors (PPIs) | Reduced intestinal absorption |
| Diuretics | Increased excretion via kidneys |
| Metformin | Renal losses |
| Cytostatics | Renal losses |
Alcohol, caffeine and stress hormones also accelerate excretion. Long-term use requires regular monitoring.
Recognizing deficiency
Section titled “Recognizing deficiency”Common signs:
| Sign | Category |
|---|---|
| Nervousness, restlessness, low mood | Mental |
| Muscle cramps, tremors | Muscles |
| Jaw or neck tension | Tension |
| Poor sleep, waking at night | Sleep |
| Fatigue, ‘brain fog’ | Energy |
| Palpitations, elevated blood pressure | Heart/vessels |
Nutrition: the natural source
Section titled “Nutrition: the natural source”Rich sources
Section titled “Rich sources”| Food | Note |
|---|---|
| Pumpkin and sunflower seeds | Very rich |
| Almonds, cashews, Brazil nuts | Good source |
| Dark chocolate (>85%) | Rich source |
| Green leafy vegetables | Spinach, chard, kale |
| Legumes | Lentils, beans |
| Avocado | Good source |
| Fatty fish | Combined with omega-3 |
To limit
Section titled “To limit”- Alcohol
- Soft drinks
- Ultra-processed products
- Excessive caffeine
Supplementation in practice
Section titled “Supplementation in practice”Recommended forms
Section titled “Recommended forms”| Form | Property |
|---|---|
| Magnesium bisglycinate | Highly absorbable, calming |
| Magnesium citrate | Well absorbable, mildly laxative |
| Magnesium malate | Energy-forming |
| Magnesium L-threonate | Brain, cognition |
Dosage
Section titled “Dosage”- 300-400 mg elemental magnesium per day
- Divide between morning and evening
- Taking in the evening promotes relaxation and sleep
Cofactors
Section titled “Cofactors”- Vitamin B6
- Vitamin D
- Potassium
- Sodium
Side effects and contraindication
Section titled “Side effects and contraindication”- Mild diarrhea at too high dose
- Contraindication: severe kidney failure
Practical advice
Section titled “Practical advice”- Eat magnesium-rich food daily
- Limit long-term PPI and diuretic use without necessity
- Manage stress and sleep deprivation
- Drink enough water with a pinch of salt during sweating
- Consider supplementation for hypertension, diabetes, cardiac arrhythmias or chronic fatigue
- Check magnesium status for persistent complaints
Summary
Section titled “Summary”Veelgestelde vragen
Why is magnesium so important?
Magnesium drives more than 300 enzymatic reactions. It plays a key role in energy production (ATP), nerve conduction, muscle contraction, heart rhythm, blood pressure, glucose regulation and bone formation. It is the biochemical brake of the nervous system.
How do I recognize a magnesium deficiency?
Signs include: nervousness, restlessness or low mood, muscle cramps or tremors, jaw or neck tension, poor sleep or waking at night, fatigue, 'brain fog', palpitations or elevated blood pressure.
Which foods contain a lot of magnesium?
Rich sources are: pumpkin and sunflower seeds, almonds, cashews and Brazil nuts, dark chocolate (>85%), green leafy vegetables (spinach, chard, kale), legumes, avocado and fatty fish.
Which form of magnesium is best?
Recommended forms: magnesium bisglycinate (highly absorbable, calming), magnesium citrate (well absorbable, mildly laxative), magnesium malate (energy-forming) and magnesium L-threonate (brain, cognition). Dosage: 300-400 mg per day.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.