Magnesium is one of the minerals without which our body simply would not function. Yet it is one of those that many people have long underestimated – we often consume too little of it or absorb it poorly. In recent years, it has therefore become one of the most recommended dietary supplements. And it is no wonder. Magnesium affects a huge number of processes in the body, from energy, to nerves, to regeneration.
In today's article, we will look at what magnesium actually is, what it is used for, and how to tell if you have a deficiency.
What is magnesium?
Magnesium is an essential mineral – meaning that the body cannot function without it and we cannot produce it ourselves. So we have to get it from our diet or supplements. Its biggest “superpower” is that it is involved in over 300 biochemical reactions. In practice, this means that it affects virtually every part of our body – our energy, nervous system, muscles, sleep and mood.
What is magnesium important for?
Energy support
Magnesium is key to the production of ATP (adenosine triphosphate) – the main “fuel” for cells. When you don’t have enough of it, you get tired more quickly and have trouble concentrating.
Nervous system and stress
Magnesium helps regulate nerve signals and has a natural calming effect. It is often called the "anti-stress mineral." It helps improve resistance to stress, reduce irritability, and promote better sleep.
Muscle function
Proper magnesium levels are essential for both muscle relaxation and contraction. If you are experiencing leg cramps, tremors, tics, or tension in your trapezius muscles, this may be the first sign that you are deficient in magnesium.
Quality sleep
Magnesium promotes melatonin production and muscle relaxation, leading to better, deeper sleep. Many people notice improvements in their sleep within just a few days of supplementation.
💡 Interesting fact: Magnesium is found in the body approximately as follows:
Bones: 50-60% of total magnesium, forming a mineral reservoir for the body.
Muscles: 25% – important for muscle contraction and relaxation.
Other soft tissues (organs, brain, heart): 19-24%
Blood: less than 1% – although it is low here, its level in the blood is used for laboratory testing of deficiency.
There is approximately 25 grams of magnesium in the body of an adult.
Where can we find magnesium in the diet?
Drinking water provides only about a tenth of the recommended daily intake of magnesium, while the main source of this mineral is chlorophyll, i.e. green vegetables. Magnesium is also found in high amounts in nuts, seeds and whole grains . Other good sources include legumes, various vegetables, soybeans, fruits such as strawberries, raspberries, blackberries, blueberries, currants, gooseberries, grapes or sea buckthorn, and tropical fruits such as oranges and bananas.
Meat and fish contain moderate amounts of magnesium, while dairy products provide it only in low concentrations. Interestingly, processed foods have a significantly lower magnesium content than unprocessed grain products. In Western countries, magnesium intake is therefore often reduced precisely because of the high consumption of industrially processed foods. The day can also be supplemented with mineral waters with a higher magnesium content , for example over 100 mg/l, which can contribute to covering the daily requirement of this mineral.
💡 How do you know if you are lacking magnesium?
- leg cramps
- tics (e.g. eyelid twitching)
- irritability
- sleep problems
- increased fatigue, headaches
- muscle tension, especially in the neck and shoulders
Recommended daily intake of magnesium (according to EU and WHO recommendations)
The recommended daily allowance of magnesium for adults aged 25-50 is 300 mg for women and 350 mg for men . Higher intakes of magnesium are recommended for adolescents aged 15-19 and young adults aged 19-25, who should consume 400 mg of magnesium daily . The recommended daily allowance of magnesium for pregnant women is 310 mg, and for nursing mothers, 390 mg.
Types of magnesium
There is no magnesium like magnesium.
There are two basic types of magnesium: inorganic (e.g. magnesium sulfate - found in bath salts for relaxation and regeneration) and organic (e.g. malate, citrate, bisglycinate). Organic forms are much more absorbable and are better utilized by the body.
Different organic forms are suitable for different purposes:
Bisglycinate
Magnesium in the form of bisglycinate is suitable for use in the evening. It calms the body and mind before bedtime, helps to fall asleep and sleep without interruption. It relaxes muscles and mental tension.
Malate
Magnesium in the form of malate, on the other hand, is best taken in the morning. It helps reduce fatigue and contributes to normal muscle function.
Taurate
Magnesium taurate is suitable to be taken at any time of the day. It supports heart health and the cardiovascular system
Citrate
Its excellent bioavailability makes it an ideal choice for those who need a quick boost. It can be taken at any time of day. To minimize digestive discomfort, it is recommended not to take on an empty stomach.
Threonate
Magnesium in the form of threonate is recommended to be taken in multiple doses throughout the day (usually in the afternoon and evening). It supports brain health, learning ability, memory, and helps with stress and anxiety.
VITALMAG DUO - Mg:BOOST + Mg:DREAM 90 capsules
Magnesium as your body needs it
- Mg:boost - A natural dietary supplement with highly absorbable magnesium in the form of malate and active vitamin B6, which helps manage stress, fatigue and tension. It is great for anyone who does not want to reach for caffeine , but still needs a boost - gently and effectively
- Mg:dream - natural dietary supplement with magnesium in the form of bisglycinate – an ideal choice for evening relaxation. Supports quality sleep, muscle relaxation and mental tension. No drowsiness during the day, no risk of addiction
Why choose ALTOA ESSENTIALS?
- Developed by pharmacists - scientifically based
- Highest quality - strict quality control
- Pure composition - no unnecessary additives
- Czech product - made with love
🗒️ What can you take from this?
Magnesium is a key mineral for energy, the nervous system, and quality sleep, but most people get less than their body needs. A deficiency can quickly manifest itself in fatigue, cramps, and irritability. Choose the most effective form for your needs at Altoa Essentials.
