Magnesium - The underestimated mineral: How it influences our well-being and what role it plays in health

Magnesium – Das unterschätzte Mineral: Wie es unser Wohlbefinden beeinflusst und welche Rolle es für die Gesundheit spielt - HS Activa

Imagine waking up in the morning and feeling like you haven't slept all night. Your head is pounding, your muscles are stiff, and you feel the need to lie back in bed. It's a new day, but you feel like you've already spent hours wandering around.

This scenario vividly describes how you might feel if you suffered from a magnesium deficiency.

A person suffering from magnesium deficiency can actually experience many different symptoms. Because magnesium is an important mineral that is essential for numerous body functions.

It is involved in regulating heart rate, blood pressure and muscle contractions , and also plays a role in stabilizing bones and teeth . Since our body cannot produce magnesium itself, we have to get it through food and supplements.

Before we really delve into the numerous areas of application for magnesium, we would like to illustrate a potential magnesium deficiency using three further case studies.

We think this will help you understand HOW important magnesium is for our bodies and that everyone should take care of their daily magnesium supply.

Case study 1:

A young woman in her twenties constantly feels tired and weak, even though she gets enough sleep. She also has difficulty concentrating and often feels nervous or anxious. Additionally, she has recently been suffering from muscle spasms and twitches. Although she has tried eating healthier by eating more vegetables, whole grains, and nuts, it doesn't seem to be helping.

In this case, a magnesium deficiency could be the cause of your symptoms. A blood test could confirm that her magnesium levels are low. By increasing magnesium intake through diet and supplements, she may experience improvement in her symptoms.

Case study 2:

A man in his 30s who exercises regularly often experiences muscle cramps and twitches during exercise. Despite a balanced diet and an appropriate exercise program, the cramps do not seem to go away.

After a visit to the doctor, low levels of magnesium in the blood are diagnosed. The doctor recommends supplementing the diet with more magnesium-rich foods such as green leafy vegetables, nuts and whole grains, as well as supplementing with magnesium supplements to increase magnesium levels in the body.

By improving magnesium intake, men could reduce their cramps and achieve better athletic performance.

Case study 3:

An elderly man who regularly takes medication for high blood pressure feels weak and tired and has frequent muscle cramps in his legs. Even though he eats healthily and exercises, his symptoms don't seem to be getting better.

After a visit to the doctor, a low level of magnesium in the blood is diagnosed, which could possibly be a side effect of the antihypertensive medication. The doctor recommends supplementing the diet with foods rich in magnesium, as well as supplementing with magnesium supplements to increase magnesium levels in the body.

By increasing magnesium intake, the man could relieve his symptoms and possibly reduce his medication dosage. However, it is important that the man works with his doctor to ensure appropriate treatment and monitoring of his medications.

As you can see, magnesium deficiency can lead to a variety of health problems, including muscle cramps, tremors, fatigue, and difficulty sleeping . A large number of chronic diseases, such as Alzheimer's, type 2 diabetes, high blood pressure, cardiovascular diseases, migraines and ADHD, can also be associated with a deficiency.

In fact , magnesium deficiency is a common problem . It is estimated that many people in industrialized countries have inadequate magnesium intake in their diet.

This can be due to various factors, such as an unhealthy diet low in magnesium-rich foods, as well as certain medical conditions that can affect the absorption of magnesium in the body.

So be sure to eat a healthy, magnesium-rich diet and high-quality nutritional supplements.

Now we would like to delve deeper into the areas of action of magnesium with you. You will be surprised at the health problems that a deficiency of this mineral can be involved in!

The list below does not claim to be complete.

Magnesium for insulin resistance

Magnesium can play an important role in preventing and treating insulin resistance and type 2 diabetes .

Insulin resistance is a disorder in which cells in the body become unable to respond to insulin, resulting in elevated blood sugar levels. It is a precursor to type 2 diabetes and often occurs alongside obesity, high blood pressure and high blood fat levels.

A 2018 study showed that high magnesium intake was associated with a lower risk of insulin resistance and diabetes. Magnesium helps improve cell insulin sensitivity by participating in the activation of enzymes and the regulation of transport processes. (1)

Magnesium in type 2 diabetes

Insulin resistance can quickly develop into type 2 diabetes. Type 2 diabetes is a metabolic disease in which the body is no longer able to effectively use or produce insulin , resulting in elevated blood sugar levels.

Magnesium may help regulate blood sugar levels in people with type 2 diabetes by improving cellular insulin sensitivity and increasing glucose uptake in cells .

A 2013 study showed that taking magnesium supplements significantly lowered blood sugar levels and reduced insulin requirements in patients with type 2 diabetes. (2)

Magnesium if you are overweight

Magnesium can also play an important role in weight loss and preventing obesity.

A 2013 study found that increased magnesium intake was associated with lower body weight and body fat mass in overweight people. Magnesium can help regulate blood sugar levels and insulin levels, which can help reduce cravings and overeating.

Magnesium is also involved in the activation of enzymes that play an important role in fat burning and energy metabolism in the body. (3)

Magnesium activates vitamin D

Magnesium is important for activating vitamin D in the body.

Vitamin D is produced in the skin through exposure to UV-B rays, but it must be activated in the body to achieve its full health benefits . Magnesium is involved in this process as it is needed to convert vitamin D into its active form.

Magnesium and vitamin D therefore interact with each other. An optimal balance between both nutrients is necessary to maximize their synergistic health benefits.

Magnesium in autoimmune diseases

When treating autoimmune diseases such as lupus, rheumatoid arthritis, Hashimoto's thyroiditis and multiple sclerosis, current magnesium levels should always be taken into account.

Autoimmune diseases occur when the body's immune system attacks and destroys healthy tissue. Magnesium can help regulate the immune system and reduce inflammation in the body , which can be beneficial for autoimmune diseases.

Magnesium for depression

Magnesium also influences a person's mood by playing an important role in brain metabolism.

Some studies have shown that magnesium supplementation can improve mood in people with depression . One possible mechanism through which magnesium could work is by regulating serotonin levels in the brain. Serotonin is a neurotransmitter responsible for regulating mood.

Experts even suspect that the low magnesium content of our current diet is an important cause of depression. (4)

A 2017 randomized, double-blind study published in the Journal of Clinical Psychopharmacology examined the effect of magnesium supplementation in patients with mild to moderate depression.

Participants received either 248 mg of magnesium daily or a placebo for 8 weeks. There was a significant improvement in depression symptoms in the group that received the magnesium preparation.

However, it is important to note that further studies are needed to understand the exact effects of magnesium on depression and to clarify what dosage and duration of use are most appropriate. (5)

Magnesium against inflammation

Magnesium has anti-inflammatory properties and can help reduce inflammation in the body. Magnesium can also increase the production of antioxidants in the body , which in turn fight free radicals that can trigger inflammation in the body.

Inflammation is the body's natural response to injury or infection, but it can also be triggered by stress, an unhealthy diet or environmental toxins.

When inflammation in the body becomes chronic, it can lead to various diseases such as cardiovascular disease, diabetes, cancer and autoimmune diseases.

Magnesium prevents migraines

Magnesium can help prevent migraines. Migraine is a common condition that is accompanied by headaches, sensitivity to light, and nausea.

Magnesium can help expand blood vessels in the brain and reduce inflammation in the body, which can be beneficial in preventing migraine attacks.

A 2012 study showed that magnesium supplementation in patients with migraines can reduce the frequency and severity of attacks.

Another 2017 study found that daily magnesium supplementation can reduce the number of attacks in women with menstrual migraines.

Magnesium can also help prevent tension headaches.

It is important to note that magnesium alone is not a cure for migraines and that further research is needed to understand the connection between magnesium and migraines. (6) (7)

Magnesium for more performance in sports

Magnesium plays an important role in athletic performance because, among other things, it is of great importance for energy production and the transport of blood sugar to the muscles .

Several studies have shown that adequate magnesium intake improves physical performance . A 2014 study published in the Journal of Sports Science and Medicine examined the impact of magnesium supplementation on athletes' running performance. (8th)

It was shown that supplementation with magnesium led to a significant improvement in running performance. Another 2015 study, published in the Journal of the International Society of Sports Nutrition, examined the influence of magnesium on strength performance in male soccer players. Here too, a positive effect of magnesium on athletic performance was found. (9, 10)

Magnesium is considered a performance booster even if the athletes did not previously have a magnesium deficiency. (11)

Magnesium and cardiovascular disease

Magnesium can be very effective in helping to reduce the risk of cardiovascular disease. This is because it has a relaxing effect on the blood vessels and can therefore lower blood pressure .

Magnesium can also reduce inflammatory reactions in the body and thus reduce the risk of arteriosclerosis. Adequate magnesium intake can therefore help reduce the risk of cardiovascular disease.

Detect magnesium deficiency in the blood

Did you know that the normal magnesium levels in the blood have been massively revised downwards to the detriment of people?

In 1990, the magnesium standard value was 0.9 mmol/l. If you were below this value, the doctor asked you to treat the magnesium deficiency.

In 1998 the standard value was reduced to 0.8 mmol/l.

In 2000, the magnesium standard value was only 0.75 mmol/l!

For understanding:
The blood magnesium level is always kept constant at the expense of bone reserves,
Therefore, a magnesium deficiency cannot be recognized!

In order for the organism to reach its full potential, a magnesium blood level of 1.1 mmol/l should be aimed for!

True to the motto: Better high normal than low normal!


Magnesium is an essential mineral that the body needs to function smoothly. It is involved in many processes in the body, including regulating blood sugar levels, maintaining healthy blood pressure, supporting the immune system, and maintaining strong bones.

Adequate magnesium intake can also help reduce the risk of various diseases such as type 2 diabetes, cardiovascular disease, migraines and depression.

It is important to eat a balanced diet and take sensible, high-quality nutritional supplements to get enough magnesium.

Order Magnesium 300 in our shop!

Perfect combination: magnesium citrate and magnesium hosphoricum for ideal absorption!

■ Most important mineral in our body: Magnesium is involved in more than 300 enzymatic processes - especially in protein metabolism!

■ Ideal against: Chronic fatigue & insomnia, headaches, muscle twitches and stress! And against cramps during sports

Order magnesium chloride (powder/flakes) in our shop!

Most important mineral in our body: Magnesium is involved in more than 300 enzymatic processes - especially in protein metabolism!

■ Ideal against: Chronic fatigue & insomnia, headaches, muscle twitches and stress! And against cramps during sports

■ Perfect for anyone who has problems swallowing our magnesium tablets!

Order magnesium oil in our shop!

■ Zechstein The purest, natural source of magnesium in the world
■ Highly energized water with 31% magnesium chloride
■ Magnesium is better absorbed through the skin than through the intestines


(1) Scientific journal "Nutrients": "Dietary Magnesium Intake and its Relationship to Metabolic Markers of Insulin Resistance in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials", 2018
(2) Nutrition Journal: "Magnesium supplementation improves glycemic control in patients with type 2 diabetes", 2013.
(3) Scientific journal "Nutrition": "Higher magnesium intake is associated with lower fasting glucose and insulin, with no evidence of interaction with select genetic loci, in a meta-analysis of 15 CHARGE Consortium Studies", 2018
(5) Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. J Clin Psychopharmacol. 2017;37(5):545-550.
(6) Headache: The Journal of Head and Face Pain, 2012
(7) Headache: The Journal of Head and Face Pain, 2017
(8) Setaro L, Santos-Silva PR, Nakano EY, et al. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci Med. 2014;13(1):151-156.
(9) Jówko E, Sadowski J, Długołęcka B, et al. Effects of magnesium supplementation on muscle damage from exercise: a randomized controlled trial. Nutrients. 2016;8(4):186.
(10) Cinar V, Nizamlioglu M, Mogulkoc R. The effects of magnesium supplementation on exercise performance. Clin Nutr ESPEN. 2018;24:1-10.

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