Magnesium is a mineral that your body needs to function properly. The mineral is involved in more than 300 processes in the body. Magnesium helps build muscles and bones and relaxes muscles and nerves. It is therefore one of the most important minerals for humans. That is why it is essential to get enough magnesium. Despite the fact that you strive for a healthy diet, it is possible that you have a magnesium deficiency.
In this article, we'll take a closer look at this and give you some tips to make sure you're getting enough magnesium. Are you reading along?
What is Magnesium?
Every organ needs magnesium. In particular, the heart, kidneys and muscles use a lot of this mineral. Magnesium is therefore indispensable. Magnesium works closely with sodium, potassium and calcium, with which it must remain in balance in our body. Magnesium is also called the 'anti-stress mineral' because it relaxes muscles and nerves.
What exactly does magnesium contribute to?
- The relaxation of muscles, blood vessels & nerves.
- Biochemical processes in the body.
- Concentration and memory: magnesium strengthens memory and concentration.
- Reducing fatigue: because magnesium releases energy from food, you are less tired.
- Regulation of other minerals in the body such as calcium, zinc, potassium and vitamin D.
- Strong bones and teeth.
- The energy production of the body cells.
- The construction of proteins and new cells.
Which foods have a high magnesium content?
Magnesium is found in all kinds of (green) vegetables such as spinach, kale, broccoli, nuts such as almonds and walnuts, legumes such as chickpeas, all kinds of beans, brown rice, fish, raw cocoa and of course the popular avocado!
How much magnesium do you need per day?
To get enough magnesium, it is important to eat a healthy diet. After all, your body absorbs magnesium from your diet. However, it is possible that you do not get enough. For example, with an irregular diet or with intensive physical exertion. A nutritional supplement can then be a good addition.
The magnesium requirement differs per gender. The Nutrition Center advises women a daily amount of 280 milligrams and men a daily amount of 350 milligrams of magnesium.
Symptoms of magnesium deficiency!
A magnesium deficiency does not occur quickly. The mineral is in so many foods that most Dutch people simply get the recommended daily amount. However, a magnesium deficiency can occur. A magnesium deficiency can be recognized by the symptoms below.
- Periods of hyperactivity
- Difficulty sleeping
- Difficulty sleeping for a long time
- Painful muscle cramps
- Eye contractions
Do you need more magnesium as an athlete?
Yes. Athletes need up to 20 percent more magnesium than non-active people. This is because exercise is accompanied by sweating which causes a loss of magnesium. A low magnesium value can lead to deficiencies and complaints such as muscle cramps. This can ultimately reduce physical performance. That is why many (top) athletes opt for magnesium supplements, especially during periods of extreme exertion.
Which Magnesium type do you need?
There are different forms of magnesium, but not all forms have a good absorbability. We therefore looked at the two most absorbable forms, magnesium bisglycinate and citrate.
Bisglycinate: Magnesium Bisglycinate is a superior organic magnesium form. Because it is chelated, it will reach the intestines as an amino acid and be absorbed in its entirety by the intestinal mucosa. Only after this the magnesium splitting will take place, resulting in excellent absorption by the body. Magnesium bisglycinate is also better tolerated by many people than other forms of magnesium, even at a higher dose.
Citrate: Magnesium citrate is also an organic form of magnesium with a very good absorbability and bioavailability. The magnesium is bound to a citrate salt and is therefore easily soluble. The good solubility ensures that the magnesium is better absorbed by the body compared to inorganic magnesium forms such as magnesium oxide.
Ekopura vegan magnesium is therefore made from Magnesium Bisglycinate and Magnesium Citrate. The two best absorbable magnesium sources with a high elemental magnesium content. 2 tablets per day ensure that the daily magnesium requirement is met. The tablets are made without unhealthy additives and only with vegetable excipients.
Knowing more? Read more about this on our website: Ekopura VeganMagnesium