Magnesium is an essential mineral for both body and mind. The mineral is involved in more than 300 processes in the body, making it the fourth most abundant mineral in our body, after potassium. Since we do not produce it ourselves, it is important to get enough daily. In this article, I explain what magnesium does, how a deficiency can arise, and how you can support your intake.
What are the functions of magnesium?
Magnesium supports hundreds of enzymatic processes in the body. This includes muscle function, energy metabolism, nerve conduction, and more.
What are the causes of a magnesium deficiency?
It is important to get magnesium daily. Modern agriculture and processed foods can affect the magnesium content in our food. Additionally, magnesium is only partially absorbed in the intestines — often around 30%. With reduced intestinal function, this can be even lower.
Two important causes:
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Stress: During prolonged stress, your body consumes more magnesium.
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Diet: Processed foods often contain less magnesium and may contribute to an imbalance in the body.
When is extra magnesium useful?
In some cases, the need for magnesium may be increased:
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With genetic variations (e.g., reduced absorption)
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With an imbalance in the intestines
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With intense exercise
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During pregnancy or breastfeeding
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For growing children
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During stressful periods
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With medication use
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With high alcohol consumption
What foods contain magnesium?
Magnesium is naturally found in, among other things:
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Green leafy vegetables
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Nuts and seeds
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Whole grains
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Algae and seaweed
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Cocoa (such as dark chocolate >74%)
Which form of magnesium is right for you?
There are several forms of magnesium. Below is an overview of three commonly used variants:
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Magnesium Malate: Often chosen for muscle support and energy metabolism. Preferably taken early in the day.
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Magnesium Bisglycinate: Popular for its support in mental focus and relaxation. Often chosen for evening intake.
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Magnesium Taurate: Widely used to support mental balance and concentration. Can be taken during the day or in the evening.
Magnesium is a valuable addition to a balanced lifestyle. Do you have questions about which form best suits your situation? Consider seeking advice from a specialist.
