Contents
1 Was ist Magnesiummangel und wie viel Magnesium brauchst du täglich?
2 Magnesium deficiency symptoms
Magnesium deficiency symptoms in women
3 Magnesium during pregnancy
4 Causes of magnesium deficiency
5 Test magnesium deficiency
6 Magnesium in food
Vegane Magnesiumquellen Tierische Magnesiumquellen Vorbeugung von Magnesiummangel durch Trinknahrung
Contents
1 Was ist Magnesiummangel und wie viel Magnesium brauchst du täglich?
2 Magnesium deficiency symptoms
Magnesium deficiency symptoms in women
3 Magnesium during pregnancy
4 Causes of magnesium deficiency
5 Test magnesium deficiency
6 Magnesium in food
Vegane Magnesiumquellen Tierische Magnesiumquellen Vorbeugung von Magnesiummangel durch Trinknahrung

Magnesium deficiency is a condition in which the body does not have enough magnesium to function optimally. Magnesium is a vital mineral that is involved in over 300 enzymatic reactions. It plays a crucial role in muscle and nerve function, regulating blood pressure, protein synthesis and energy metabolism.

The recommended daily supply of magnesium depends on age and gender. According to the German Nutrition Society (DGE), the following guidelines apply:

  • Young people (15-19 years): 400 mg for men, 310 mg for women
  • Adults (25-65 years): 350 mg for men, 300 mg for women
  • Pregnant women: 310 mg
  • Still end: 390 mg

A magnesium deficiency can arise if too little magnesium is absorbed or too much lost for a long time.

Magnesium deficiency symptoms

A magnesium deficiency can be noticeable by diverse symptoms, since magnesium is involved in so many body functions. Frequent signs are:

  • Muscle cramps and twitches
  • Exhaustion and weakness
  • Heart rhythm disorders
  • Psychological problems such as depression and fears
  • osteoporosis
  • Muscle weakness
  • Deaf feelings and tingling

Magnesium deficiency symptoms in women

Due to hormonal factors, women have an increased risk of magnesium deficiency. Magnesium needs are increased, especially during menstruation, pregnancy and menopause. Specific symptoms in women can be:

  • PREMENTRULE SIDDROM (PMS)
  • Menstrual complaints
  • Heat flashes in menopause
  • migraine
  • Pregnancy complaints

Women should pay particular attention to sufficient magnesium intake and consult a doctor if the symptoms persist.

Causes of magnesium deficiency

There are various reasons why a magnesium deficiency can arise:

  • Inadequate supply of nutrition
  • Increased need
  • Differences of the digestive system
  • Chronic stress
  • Medication
  • Alcohol abuse
  • Kidney disease

In order to prevent magnesium deficiency, it is important to pay attention to a balanced, full diet, reduce stress and pay attention to moderate alcohol consumption. In the event of previous illnesses or taking medication, one should talk to the doctor about a possible risk of deficiency.

Magnesium during pregnancy

The magnesium requirement is increased during pregnancy, since the baby also needs magnesium for its development. The German Society for Nutrition (DGE) recommends a daily magnesium intake of 310 mg for pregnant women. A magnesium deficiency in pregnancy can hide the following risks:

  • pre-eclampsia: A pregnancy -related disease characterized by high blood pressure and proteinuria. Studies show that sufficient magnesium supply can reduce the risk.
  • Premature birth: A magnesium deficiency can increase the risk of premature pain and premature birth.
  • Growth retardation of the fetus: Magnesium is important for the growth and development of the baby. A deficiency can lead to a delayed development.
  • Pregnancy diabetes: Studies indicate that good magnesium supply can reduce the risk of pregnancy diabetes.

Pregnant women should pay attention to sufficient magnesium intake, preferably through a balanced diet. In some cases, a nutritional supplement in consultation with the doctor can also be useful.

Test magnesium deficiency

A magnesium deficiency is not always easy to diagnose, since only about 1% of the overall Magnesium can be found in the blood. The rest is in the bones, muscles and cells. A normal blood value therefore does not necessarily rule out a magnesium deficiency. The following test methods can be used:

  • Serummagnesium: Measures the magnesium in the blood serum. A value below 0.75 mmol/l indicates a defect.
  • 24-hour urin test: Measures the magnesium excretion in the urine. A value below 3 mmol/day can indicate a defect.
  • Magnesium load test: A defined amount of magnesium is administered intravenously and then the excretion in the urine is measured. If the body rules out more than 50% of the magnesium administered, this indicates a defect.
  • Erythrocyte magnesium: Measures the magnesium in the red blood cells. This provides better information about the intracellular magnesium status than the serumagement.
  • Symptomalysis: Many doctors diagnose a magnesium deficiency also on the basis of the typical symptoms and a nutritional protocol.

It is important to have a magnesium deficiency clarified by a doctor to find the right treatment.

Magnesium in food

Vegan magnesium sources Magnesium content per 100 g
Hemp seeds 700 mg
Wheat bran 606 mg
Pumpkin 592 mg
linseed 392 mg
Paranese 376 mg
sesame 356 mg
poppy 347 mg
Chia seeds 335 mg
Unsweetened baking chocolate 327 mg
Sunflower seeds 325 mg
Animal magnesium sources (per 100 g) Magnesium content per 100 g
Sea snail (baked) 238 mg
Wellhorn snail (cooked) 172 mg
Fat -free cheese 115 mg
Mackerel (crocked) 97 mg
Pollack (cooked) 86 mg
Black halibut (cooked) 71 mg
Goat cheese 70 mg
Anchovies (raw) 69 mg
Stabbut (cooked) 65 mg
Tuna (cooked) 64 mg

In order to cover the daily magnesium requirement, there are particularly vegetable foods. Animal foods contain comparatively little magnesium.

Drinking against magnesium deficiency

In addition to a balanced diet, special Drinking meals Like that of the manufacturer Saturo help to cover the magnesium requirement and to counteract a deficiency. Such Liquid food often contains an optimized nutrient combination including magnesium.

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Frequently asked questions

How does magnesium deficiency express itself?

Common symptoms of magnesium deficiency are muscle cramps, fatigue, weakness, dizziness, headache, cardiac arrhythmias and constipation. Psychological complaints such as irritability, anxiety and depression can also indicate a magnesium deficiency.

What can you do about magnesium deficiency?

To compensate for a magnesium deficiency, you should pay attention to a magnesium -rich diet. Good magnesium sources include wholesale products, legumes, nuts, seeds, green leafy vegetables and mineral water. Magnesium -rich dietary supplements can also help to meet the need. However, it is important not to exceed the recommended daily dose, since too much magnesium can cause diarrhea. In addition, relaxation techniques such as yoga or a hot bath can help reduce stress -related magnesium deficiency.

How can I test whether I have a magnesium deficiency?

The most reliable is a blood test at the doctor who measures the magnesium level. However, make sure that the doctor also tests the intracellular magnesium, since the majority of the magnesium is saved in the cells. In addition, symptoms such as muscle cramps, fatigue and concentration disorders can provide information on a deficiency.

What happens if you consume too much magnesium?

Too high magnesium intake, also called hypermagnesaemia, can have unpleasant side effects. The most common occurs diarrhea, abdominal cramps and nausea. In severe cases, muscle weakness, low blood pressure and irregular heartbeat can also occur. With extremely high doses from 5000 mg per day, breathing arrest and coma can even occur. You should be particularly careful if you take medication such as laxies or antacids that contain additional magnesium in addition to magnesium -rich nutritional supplements.

How best does the body absorb magnesium?

It is best to consume magnesium together with a meal, as it can be better absorbed by the intestine. The shape of the magnesium also plays a role - magnesium citrate and glycinat are considered to be particularly good for bioavailing. Avoid magnesium carbonate, however, because it is taken worse. It is also important to pay attention to a sufficient supply of vitamin D, calcium and potassium, since these nutrients support magnesium intake. You should avoid disruptive factors such as stress, alcohol and too much caffeine as possible because they can empty the magnesium memory.

Is magnesium good against inner unrest?

Magnesium can help reduce inner unrest and tension. It plays an important role in regulating the nervous system and can relieve stress -related symptoms such as irritability, anxiety and sleep disorders. Studies have shown that increased magnesium intake can reduce the stress-related cortisol release and thus ensure more inner peace.

Why should you take magnesium in the evening?

It is best to take magnesium in the evening because it has a relaxing and calming effect on your body. It supports you to fall asleep and sleep through. Magnesium also helps to relax your muscles, which can prevent tension and nightly muscle cramps. Magnesium is also involved in the production of the sleep hormone melatonin. By taking it in the evening you can improve your sleep quality and start the next day.

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