Magnesium: Why is this nutrient so important for ageing?

Veröffentlicht am: October 15, 2024

Nutritionist and dietician

Many people fear ageing, as it is often associated with occasional forgetfulness, loneliness and a general decline in cognitive and physical abilities.

But don't forget: it's never too late to change your lifestyle to do something for your physical and mental health. There is so much you can do!

And these typical age-related side effects? They don't have to occur. You have more control over your ageing process than you may realize!

There is one thing you should really think about.

Content:

The inconspicuous defect that many do not recognize

As you get older, your body no longer works as efficiently and can no longer absorb vitamins and minerals as well.

You can therefore develop nutrient deficiencies even if you eat a healthy and balanced diet and, for example, eat plenty of fresh organic vegetables.

This involves one important nutrient in particular - magnesium.

From the age of 50, many of us are at risk of a magnesium deficiency. In the USA, for example, it is estimated that as many as 80 % of all people over the age of 50 have a magnesium deficiency.

That is of course a lot. In addition, only a small amount of magnesium remains in the bloodstream.

Why is that the case?

If your body has too little magnesium available, it draws it from other sources. In this case, the red blood cells and stores it in the serum. For this reason, a standard magnesium test, for example, may show normal serum levels even though the magnesium level in the red blood cells is too low.

A magnesium deficiency test should therefore be carried out to measure the level of magnesium in the red blood cells. You should also look out for symptoms that could indicate a deficiency.

Why you should definitely avoid a magnesium deficiency

Magnesium is one of the elements you should never have too little of. This applies regardless of whether the nutrient receives much or little public attention.

Below we list some of the most important reasons why you should pay particular attention to your magnesium levels:

Magnesium is one of the most abundant minerals in the body.
It is contained in more than 300 different body enzymes.
It is mainly found in the bones (about half of all the magnesium in the body).
Magnesium plays a role in detoxification processes in the body.
Magnesium supports the energy metabolism.
Magnesium supports numerous physiological functions.
Magnesium is required for glutathione synthesis (the most important antioxidant).
It particularly supports the health of your brain.

This list shows why magnesium is so important. How can you tell if you are getting enough magnesium?

The early symptoms of a magnesium deficiency include

Loss of appetite and headaches
Nausea and vomiting
Tiredness and weakness

These are all quite unspecific, general symptoms that occur with many different illnesses and complaints. If you suspect that you have a magnesium deficiency, you should talk to your doctor about it.

You can also take a few measures to prevent a deficiency.

Pay attention to your diet

Many foods contain plenty of magnesium. Unfortunately, these products are not a regular part of everyone's diet.

Raw, green organic vegetables such as spinach are an excellent source of magnesium. The chlorophyll it contains contains magnesium (green coloring). Chlorophyll is the plant equivalent of our hemoglobin. Both molecules are similar in structure. The most important difference is that chlorophyll contains magnesium in the center and hemoglobin contains iron, and that chlorophyll is found in plants and hemoglobin in meat.

The best way to cover your magnesium requirements is to eat plenty of magnesium-rich foods such as green leafy vegetables.

The following table lists foods that contain particularly high levels of magnesium:

Food (100 gram)	Magnesium content (mg)
Algae, agar, Dried	770 mg
Coriander, Dried	694 mg
Pumpkin seeds, Dried	535 mg
Cocoa, dry powder, unsweetened	499 mg
Basil, Dried	422 mg
Linseed	392 mg
Cumin	366 mg
Brazil nuts, Dried	376 mg
Parsley, freeze-dried	372 mg
Almond butter	303 mg
Cashews, Roasted	273 mg
Whey, sweet, Dried	176 mg
Leek, freeze-dried	156 mg
Kale, raw	88 mg
Spinach	79 mg

Why you may still not meet your magnesium requirements despite a balanced diet

Some people manage to cover their magnesium requirements in the long term through their diet, for example by regularly consuming the foods listed above. However, there are factors that promote a magnesium deficiency regardless of this:

Advancing age: As we get older, our body faces greater challenges than when we were younger. For example, its ability to absorb magnesium suffers.
Type of food: Conventional food (not organic quality) contains less magnesium due to the use of chemical fertilizers and pesticides. The magnesium content of the soil primarily determines how much magnesium a food contains.
Taking medication: Certain medications promote a magnesium deficiency in the body.
Practicality: For various reasons, you may not be able to consume enough magnesium-rich foods on a regular basis. You may not like these products or they may not be available in sufficient quantities.

If one or more of these factors apply to you and you are now concerned about your magnesium levels, a supplement may be just right for you.

It is important to choose a high-quality preparation. There is a wide range of different magnesium supplements available on the market.

For this reason, we would like to inform you here about the various products so that you can make an informed decision.

Requirements for a high-quality magnesium supplement

First of all, you should take a look at the ingredients. There are certain ingredients that should not be included or should definitely be included. These points are important for magnesium:

Make sure that

does not contain magnesium stearate. Magnesium stearate is not a source of magnesium. Rather, it is an additive with no nutritional value.
the magnesium it contains can be easily absorbed by the body (good bioavailability). It's not just about the amount of magnesium it contains. The preparation must also be well absorbed by the body.
the preparation has a high absorption capacity. The absorption capacity of the product is absolutely crucial. However, it is equally important that the nutrient can also penetrate into all important tissues and cells.
the preparation does not cause discomfort. Magnesium should be good for your body. Therefore, make sure that the magnesium you want is also suitable for sensitive people.
the preparation is easy and simple to take. The dosage must fit easily into your daily routine. The information on the packaging should also be clear and easy to understand.

Magnesium supplements - an almost endless choice

If you start looking for a high-quality magnesium supplement, you will come across so many different products that it is almost impossible to make a choice.

The matter becomes even more complicated as there is no one hundred percent magnesium available anywhere. Magnesium must always be bound to another ion (salt). This substance has a decisive effect on the absorption and bioavailability of magnesium.

Our products at a glance:

Magnesium complex high dose
Magnesium Balance Powder
Magnesium citrate capsules high dose
Calcium and magnesium formula

Let's take a closer look at the various magnesium supplements:

Magnesium citrate	Magnesium citrate is obtained from the salt of citric acid and has excellent bioavailability. This form is often used to support the body's own digestion.
Magnesium malate	Magnesium malate is a compound from the salt of malic acid and is also very bioavailable. This form has a very high absorption capacity and helps the body in its energy production.
Magnesium glycinate	Magnesium glycinate is one of the most easily absorbed forms of magnesium and is obtained from the salt form of glycine. This form is particularly suitable for sensitive people as it has little effect on the gastrointestinal tract. Glycinate is also known for its calming effect on the mind and body.
Magnesium oxide	Magnesium oxide is bound to an organic acid or fatty acid and has a stool-softening effect.
Magnesium chloride/ magnesium lactate	Magnesium chloride is somewhat better absorbed by the body than magnesium oxide, which contains around five times as much magnesium.
Magnesium sulphate/ magnesium hydroxide	Magnesium sulphate / magnesium hydroxide is normally used as a laxative. For this reason, you should not take too much of it.
Magnesium carbonate	This type of magnesium is an antacid.
Magnesium taurate	This is a combination of magnesium and taurine (an amino acid). Together they have a calming effect on body and mind.
Magnesium L-threonate	This new form also shows a promising absorption capacity and can penetrate tissue and cell membranes well.

One of the most confusing aspects of different magnesium supplements is probably the amount of magnesium contained in each product.

However, it is not just about this, but also about what you want to achieve by taking it.

Just because a product contains more magnesium does not mean that the body can absorb it well. Some supplements may have good absorption properties, but they also make the stool softer. Not everyone wants that.

Don't let bad habits stop you from enjoying your life to the full.

Even with a magnesium-rich diet, a deficiency cannot be ruled out. This is where magnesium supplements can help.

This is probably the easiest way to get enough of this important mineral. It works even if you have a lot on your plate. Give it a try and stay healthy.

Sources (in English):

Lindberg, J. S., Zobitz, M. M., Poindexter, J. R. & Pak, C.Y. (1990, February). Magnesium bioavailability from magnesium citrate and magnesium oxide. Journal of the American College of Nutrition, 9(1):48-55

Walker, A. F., Marakis, G., Christie, S. & Byng, M. (2003, September). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 16(3):183-91

Gröber, U., Schmidt, J., Kisters, K. (2015, September). Magnesium in Prevention and Therapy. Nutrients, 7(9):8199-226, doi: 10.3390/nu7095388

Lehmann, H. D. (1992, May). The puzzle of Alzheimer's disease (AD). Medical Hypotheses, 38(1):5-10

Shechter, M. (2010, June). Magnesium and cardiovascular system. Magnesium Research, 23(2):60-72, doi: 10.1684/mrh.2010.0202