Magnesium is one of the Essential material and is therefore essential for all organisms. In the green sheet of the plants, chlorophyll, magnesium is contained to about 2%. There it is the central atom of chlorophyll. In magnesium deficiency plants etiolate well as with the lack of light. Also, the human body must be supplied daily magnesium in an amount sufficient to prevent magnesium deficiency.

The body of an adult contains about 20 grams of magnesium (for comparison, 1000 g of calcium). In blood plasma, the magnesium is linked to 40% of proteins; the normal serum level is 0.8-1.1 mmol / l. Magnesium is involved in approximately 300 enzyme reactions as enzyme component or coenzyme. In addition, free Mg ions affect the potential at the cell membranes and act as a second messenger in the immune system. They stabilize the resting potential of excitable muscle and neural cells and the cells of the autonomic nervous system. Magnesium deficiency triggers restlessness, nervousness, irritability, lack of concentration, fatigue, generalized weakness, headache, cardiac arrhythmias and muscle spasms. It can also come to a heart attack. In the area of metabolism and psyche is believed that magnesium deficiency and depression schizophrenic psychoses strengthened. An excess magnesium in the blood may occur due to excessive supply and renal dysfunction and leads to disturbances in the nervous system and heart.

The Magnesiumresorption takes place first in the upper small intestine, but also in the rest of the digestive tract. It is excreted through the kidneys and is contained in varying amounts in all foods and drinking water. The required daily dose of approximately 300 mg is usually achieved through a balanced diet. An increased demand can be covered by food supplements or drugs. Light Magnesium deficiency is possible through serious illness, pregnancy or competitive sports. Severe deficiencies occur in renal impairment, long-lasting diarrhea, chronic inflammatory bowel disease, poorly controlled diabetes mellitus, corticosteroids, certain diuretics or alcoholism with malnutrition on.


Magnesium salts such as citrate, gluconate, aspartate and aspartate are registered in Germany as a medicinal product, in day-doses of 100 to 400 mg against deficiencies and neuromuscular disorders such as muscular spasms, migraine or pregnancy complications. Side effects are gastrointestinal upset and diarrhea, in case of overdose and fatigue and a slow pulse. Contraindications include renal dysfunction and certain cardiac arrhythmias.

When ingested magnesium supplements (tablets, chewable tablets or lozenges, granules to dissolve in liquid) on the one hand, the dosage is important. Various studies have concluded that an intake of 120 mg about 35% is absorbed, but when taking a full daily dose of 360 mg, only about 18%. For the absorption body in the form of the compounds in use today in medicaments is irrelevant, because they are both pharmacologically and biologically and clinically equivalent; organic salts such as magnesium aspartate or magnesium citrate are merely faster absorbed by the body than inorganic compounds. Secondly, the additional magnesium remains only beneficial in the body, though enough binding molecules in the body are available; this is done by biochemical changes only after a prolonged increase in the magnesium offer or taking over at least four weeks.

Magnesium sulfate ( "Epsom salt") was formerly in use as a laxative.

Magnesium salts found in alternative medicine use.

Magnesium is about 300 different proteins as a cofactor , particularly with ATP and the nucleic acid binding enzymes. The recommended daily intake of magnesium in humans is 24-400 mg per day depending on age and sex .

Magnesium is a connection in many foods , especially whole grain products (eg whole grain bread , whole wheat pasta, whole grain rice, oatmeal , cornflakes ) , mineral water , in particular, medicinal water , tap water sufficient water hardness , liver , poultry , edible fish , pumpkin seeds , sunflower seeds , chocolate , cashew nuts , peanuts , potatoes, spinach , turnip greens , berries , oranges, bananas , sesame , sugar beet syrup , milk and dairy products .

Quelle: Wikipedia