© Tamanna Rumee
Reliable supplier: Almonds contain 170 mg of magnesium per 100 g
August 11, 2025
Moira Hammes
Discover the different forms of magnesium and their specific benefits: from citrate for cramps to glycinate for better sleep. Plus magnesium-rich foods
Magnesium is an essential mineral involved in numerous biochemical processes in the body. It plays a central role in muscle and nerve function, heart health, and energy balance. In addition to a magnesium-rich diet, targeted magnesium supplementation may be beneficial in cases of confirmed deficiency. Depending on the form of magnesium, different health goals can be specifically supported.
Magnesium acts as a cofactor for over 300 enzymatic reactions in the human body. This mineral is significantly involved in energy production in the mitochondria, supports protein synthesis, and regulates calcium balance. Its role in muscle contraction and relaxation is particularly noteworthy: while calcium triggers muscle contraction, magnesium ensures subsequent relaxation.
Furthermore, magnesium stabilizes cell membranes and is involved in DNA synthesis. It also regulates blood sugar levels by enhancing insulin action and helps maintain normal blood pressure.
As magnesium is involved in numerous bodily functions, a deficiency can cause a wide range of symptoms. Common signs include:
Tip: When choosing, always opt for high-quality preparations with proven quality to ensure optimal bioavailability and compatibility.
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The optimal intake of magnesium supplements depends on various factors:
Vitamin D: Supports magnesium absorption in the intestine
Vitamin B6: Promotes the transport of magnesium into the cells
Avoid: Large amounts of calcium, zinc, or iron at the same meal can inhibit magnesium absorption
A balanced diet usually provides enough magnesium and can naturally meet your needs. Good natural sources include:
Magnesium can be a valuable aid in many areas of life - from relaxing muscles to improving mental performance. However, it is important to determine whether a deficiency exists and whether supplementation is advisable, which should always be discussed with a doctor.
