# Magnesium: Function, Supply and Supplementation

> Magnesium is involved in hundreds of enzymatic processes. What research says about supply levels and supplementation - a factual overview.

Magnesium is an essential mineral involved in a wide range of bodily functions. Despite its importance, many people fail to reach the recommended daily intake. This raises the question of what role magnesium plays in the body, why deficiency is widespread and how an optimal supply can be ensured.

## The Many Functions of Magnesium

Magnesium is involved as a **cofactor** in over 300 enzymatic reactions. It contributes to normal **muscle function**, to the reduction of **tiredness and fatigue** and to normal **psychological function**. It is also essential for the maintenance of normal **bones and teeth**. Beyond that, magnesium plays a key role in **energy production (ATP synthesis)**, **nerve impulse transmission** and the **insulin signaling cascade**. A deficiency can impair the conversion of vitamin D into its active form.

## Causes of Magnesium Deficiency

Dietary surveys show that a significant portion of the population fails to reach the recommended magnesium intake. This is often due to the **decline in magnesium content in agricultural soils** and the **high proportion of processed foods** in the diet. Chronic **stress** increases renal magnesium excretion, as does **intense exercise** through sweat loss and **alcohol consumption**. Certain **medications** such as diuretics or proton pump inhibitors can also amplify magnesium loss.

## Magnesium and Metabolic Health

Magnesium is an important cofactor of **insulin receptor tyrosine kinase**, an enzyme crucial to the early insulin signaling cascade. With a magnesium deficiency, this signaling cascade can slow down, making **glucose uptake into the cells** more difficult. Studies suggest that low magnesium status is associated with **insulin resistance** and an increased risk of **type 2 diabetes**. An adequate magnesium intake can therefore positively influence metabolic health.

## Optimal Magnesium Forms and Intake

Magnesium compounds vary in their bioavailability. **Magnesium oxide** has low bioavailability, while **magnesium citrate** and **magnesium malate** are absorbed better. **Magnesium bisglycinate** stands out for its good bioavailability and gentleness on the stomach, making it ideal for evening intake. Taking magnesium in the evening can support **GABA activity** and thus promote sleep. It should not be taken at the same time as calcium-rich meals to avoid competition for absorption.

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## Frequently Asked Questions

**Why is magnesium so important for the body?**
Magnesium is involved in over 300 enzymatic reactions essential for energy production, muscle function, nerve impulse transmission and bone health. It contributes to reducing fatigue and to normal psychological function.

**Which form of magnesium is best for supplementation?**
Magnesium bisglycinate and magnesium citrate are recommended for their good bioavailability and tolerability. Magnesium bisglycinate is particularly gentle on the stomach and can be taken in the evening to support sleep.

**Can magnesium deficiency affect sleep?**
Yes, magnesium is involved in the activity of the neurotransmitter GABA, which is important for initiating sleep. A deficiency can negatively affect sleep quality, while supplementation can improve sleep when status is suboptimal.

## Sources

EFSA NDA Panel (2015), European Food Safety Authority - Dietary Reference Values for Magnesium.
Barbagallo M & Dominguez LJ (2010), Archives of Biochemistry and Biophysics - Magnesium and type 2 diabetes.
Abbasi B et al. (2012), Journal of Research in Medical Sciences - Magnesium supplementation and sleep.

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