Quinton Hypertonic Marine Plasma
100% cold microfiltered (0.22 μ) seawater according to René Quinton
Magnesium
Magnesium is an essential mineral involved in a multitude of processes within the body. As a cofactor for numerous enzymes, it plays a role in muscles, nerves, and energy metabolism, among others.
Since the body cannot produce magnesium itself, it must be consumed regularly through diet. Good sources include nuts, seeds, whole grain products, and green leafy vegetables. In certain situations, requirements may be increased.
Steckbrief
- Kind
- Mineral (macro-element)
- Chemical symbol
- Mg
- Reference intake (EU)
- 375 mg per day
- Good food sources
- Nuts, seeds, whole grains, green leafy vegetables
- Areas of function
- Muscles, nerves, energy metabolism
Wirkung und Studienlage
Magnesium is among the minerals with a particularly high number of authorized health claims in the EU. Among other benefits, magnesium contributes to:
- a reduction of tiredness and fatigue
- normal functioning of the nervous system and normal psychological function
- normal muscle function
- normal energy-yielding metabolism
- electrolyte balance
- the maintenance of normal bones and teeth
Due to its connection to nerves, muscles, and the reduction of fatigue, magnesium is frequently considered in the context of periods of stress and exhaustion. An actual deficiency is most likely to develop with an unbalanced diet, increased losses, or higher requirements.
Anwendung und Dosierung
Magnesium is available in various compounds, such as citrate, oxide, glycinate, or carbonate, which can differ in their solubility and absorption. It is offered as capsules, tablets, effervescent tablets, or powder. The EU daily reference intake is 375 mg.
Some people prefer to take magnesium in the evening. Dividing the amount throughout the day can improve tolerability. Follow the consumption recommendations of the respective product.
Sicherheit und Wechselwirkungen
Magnesium from food is safe, as excess magnesium is excreted when kidney function is healthy. However, higher amounts from dietary supplements can have a laxative effect, leading to loose stools or diarrhea. In this case, reducing the amount or dividing it throughout the day can help.
In cases of impaired kidney function, magnesium should only be supplemented after consulting a doctor, as excretion may be compromised. Magnesium can also affect the absorption of certain medications (such as some antibiotics), which is why spacing out intake may be advisable.
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A deficiency can manifest as muscle tension, calf cramps, or fatigue, among other symptoms. However, these signs are non-specific. An actual deficiency should be clarified by a doctor.
The compounds differ in solubility and absorption. Readily soluble forms such as citrate are considered well available. Which form is suitable also depends on individual tolerability; there is no universally best compound.
There is no prescribed fixed time. Many people take magnesium in the evening. Dividing the amount throughout the day often improves tolerability.
With healthy kidney function, any excess is excreted. However, higher amounts from supplements can have a laxative effect. If kidney function is impaired, medical consultation is necessary.
Fachliche Prüfung
Prof. Dr. med. Dr. phil. Martin Hörning
Arzt, Professor i.R. und Mitbegründer von sanitas
Seit 40 Jahren beschäftigt er sich intensiv mit den Themen Prävention, Gesundheitsförderung, Achtsamkeit, Longevity und Naturheilverfahren. In Herstelle führt er eine kleine Privatpraxis.