Magnesium - the underestimated power mineral for fitness, regeneration & nerve strength
Introduction: The silent hero for body and mind
Magnesium is not a trendy superfood or a hip novelty on the health market - and yet it is one of the most important nutrients when it comes to performance, muscle strength, mental balance and healthy sleep. Magnesium plays a central role, especially for people who are active in sports. It supports muscle work, helps with regeneration and ensures that the energy metabolism runs smoothly. Nevertheless, it is often overshadowed by proteins, vitamins or omega-3 fatty acids. Time to change that.
Functions in the body: Magnesium, the all-rounder
Magnesium is involved in more than 300 enzymatic reactions. Without this mineral, literally nothing runs smoothly in the human organism. The most important tasks:
- Support for muscle and nerve function
- Contribution to normal psychological function
- Regulation of the energy metabolism (ATP)
- Maintaining healthy bones and teeth
- Stabilisation of the cardiovascular system
- Involvement in protein synthesis
Magnesium requirement & risk groups
According to the DGE (German Nutrition Society), the recommended daily intake is
- Women: 300 mg/day
- Men: 350 mg/day
Increased demand exists for:
- Athletically active people (especially endurance sports, strength training)
- Frequent sweaters
- People with high stress levels
- Pregnant women and nursing mothers
- People with gastrointestinal diseases
- older people
Magnesium & sport: essential for performance & regeneration
If you exercise regularly, you not only lose water and sodium through sweat, but also magnesium. This can lead to a gradual deficiency, which can manifest itself in the following symptoms:
- Muscle cramps (especially in the calf)
- Nervousness, sleep disorders
- Increased fatigue
- Concentration disorders
- Increased susceptibility to injury
Sufficient magnesium supply promotes:
- Effective muscle contraction and relaxation
- Rapid regeneration
- Increased endurance
- Mental resilience
Nutrition: cleverly combine magnesium-rich foods
A diet rich in magnesium is the most natural and sustainable form of supply.
Here is a list of foods particularly rich in magnesium per 100 g:
- Kübiskern - approx. 535 mg
- Sunflower seeds - approx. 420 mg
- Almonds - approx. 270 mg
- Cashews - approx. 270 mg
- Linseed - approx. 350 mg
- Oat flakes - approx. 140 mg
- Wholemeal bread - approx. 80 mg
- Millet - approx. 170 mg
- Quinoa - approx. 220 mg
- Spinach (cooked) - approx. 90 mg
- Black beans - approx. 170 mg
- Chickpeas - approx. 115 mg
- Peas - approx. 100 mg
- Banana - approx. 30 mg
- Avocado - approx. 30 mg
- Dark chocolate (70-85%) - approx. 230 mg
- Mineral water with a high magnesium content (>100 mg/l)
Tip: Magnesium needs fibre in order to be optimally utilised. So: combine nuts with oatmeal, vegetables with quinoa or millet, plus a glass of mineral-rich water - perfect!
Supplementation: Useful or superfluous?
If you eat a balanced diet, you don't usually need a dietary supplement. However, supplementation can be helpful in certain situations:
- in the case of maximum sporting exertion
- in the case of a proven deficiency
- for muscle cramps, stress or sleep disorders
Forms & bioavailability*:
| Shape | Kind | Bioavailability* | Advantage | |
|---|---|---|---|---|
| Magnesium citrate | organic | high | Rapid absorption in the intestine, good for acute deficiency symptoms (e.g. cramps). May have a slight laxative effect in sensitive people. Ideal for athletes & muscle complaints. | |
| Magnesium glycinate | organic | high | Magnesium + amino acid glycine ? very well tolerated. Has a calming effect (glycine promotes sleep). Perfect for stress, sleep problems or mental exhaustion. Less laxative. | |
| Magnesium lactate | organic | high | Well tolerated, is often used for chronic deficiency. Suitable for long-term use. | |
| Magnesium aspartate | organic | medium | Good absorption, partly energising effect (aspartate is involved in ATP formation). Can be helpful for tiredness and lack of energy. | |
| Magnesium oxide | inorganic | low | Very high magnesium content per gram, but low bioavailability. Often used in cheap preparations. Laxative, therefore also used as a natural laxative. Only recommended to a limited extent for deficiency states. | |
| Magnesium carbonate | inorganic | medium | Neutralises stomach acid → used for heartburn. Not ideal as a pure magnesium preparation. |
*Bioavailability - how well the body absorbs magnesium
Why so many variants?
Because not everyone reacts in the same way. Some compounds have a targeted effect (e.g. sleep-inducing or muscle-relaxing). Individual tolerance varies greatly (e.g. stomach sensitivity). Combination preparations often contain several forms in order to optimise effect and absorption.
If you are unsure, you should choose a high-quality combination preparation with an organic compound - such as magnesium citrate or bisglycinate. These are well tolerated, effective and can be dosed sensibly.
Dosage & overdose:
- Safe upper limit: approx. 250-400 mg daily (supplement, not total dose)
- Excessive intake can lead to diarrhoea, nausea or cardiac arrhythmia.
- People with impaired kidney function should be particularly careful.
Scientific studies: well-founded facts
- A meta-analysis (Zhang et al., 2017) shows that magnesium has a positive effect on endurance performance.
- Studies show a connection between magnesium and stress reduction as well as sleep quality.
- Magnesium can reduce oxidative stress in muscles after intensive exercise (Cinar et al., 2007).
Magnesium as the key to more energy & balance
Magnesium is not a magic potion, but it is a real game changer for anyone who wants to challenge their body, increase their performance and at the same time promote rest, regeneration and mental strength. By focussing on magnesium-rich foods and supplementing as needed, you can create the basis for sustainable health and fitness. Without any hype - but with maximum effect.
Our tip for the hotelsINshape community:
Incorporate magnesium-rich snacks such as nuts, dark chocolate or homemade energy balls into your daily routine and make a conscious effort to check the magnesium content of mineral water the next time you go shopping. Your body will thank you for it.