Daily requirement of magnesium
Magnesium is an essential mineral that is involved in many processes in the body, including supporting a healthy nervous system, reducing fatigue and helping to build teeth and bones. It is of course important that we take in enough magnesium. According to the German Society for Nutrition (DGE), the recommended daily intake for women is 300 to 350 mg and for men 350 to 400 mg. But only very few Germans manage to cover their magnesium requirements, which is why many show symptoms of magnesium deficiency.
What is a Magnesium Deficiency?
If the recommended daily intake of magnesium is not reached, this is referred to as a deficiency. And that applies to some Germans. According to the National Consumption Study (NVS II), the mean intake of magnesium is 284 mg per day for women and 345 mg for men. 26 percent of men and 29 percent of women do not reach the recommended amount of magnesium. In the following, we explain which symptoms are noticeable on the skin, for example, when there is a magnesium deficiency.
What are the symptoms of a magnesium deficiency?
A magnesium deficiency is usually not recognized immediately, as there are only a few signs. But how do I know that I don’t have enough magnesium in my body? And can a magnesium deficiency cause nerve pain? Symptoms such as calf cramps or muscle cramps are particularly common. But these symptoms can also indicate a magnesium deficiency:
- increased sensitivity to stress
- muscle cramps
- nervousness, restlessness
- muscle tension
- sleep disorders
- Palpitations, cardiac arrhythmias
- loss of appetite
Wondering what pulls magnesium out of the body? Stress, an unhealthy diet and a lot of exercise are considered magnesium robbers. This is why athletes, for example, are particularly often affected by calf cramps. It is particularly important to ensure that the daily magnesium requirement is met.
How does a magnesium deficiency affect the skin?
Thanks to its anti-inflammatory properties, magnesium can delay inflammatory skin diseases and their symptoms and help to improve the appearance of the skin. A magnesium deficiency can accordingly affect the face, more precisely the skin.
One of the most common symptoms of magnesium deficiency is dry skin. This is due to the few unsaturated fatty acids in the body that such a deficiency can cause. These are usually important for hydration and skin tone. A magnesium deficiency is therefore noticeable through dryness or itching and a feeling of tension.
skin diseases and pimples
If there is a magnesium deficiency, the mineral cannot trigger its anti-inflammatory effect and cannot remedy skin diseases or inflammation of the skin. On the contrary: frequent symptoms of a magnesium deficiency are even inflammation of the skin, which also causes skin impurities such as pimples.
A lack of magnesium can also accelerate the aging process of the skin. However, when magnesium requirements are met, the mineral fights free radicals that are responsible for skin aging.
Prevent magnesium deficiency
In order to remedy a magnesium deficiency and alleviate the symptoms, you should rely on foods with plenty of magnesium and integrate them more into your diet. These include, for example, legumes and beans, whole grains, nuts and seeds, green vegetables and some types of mineral water.
Covering the magnesium requirement through diet alone is not that easy. To prevent magnesium deficiency and minimize the symptoms on the skin and body, you can also use dietary supplements. This is a product that is adapted to current scientific knowledge and helps to cover the magnesium requirement Mineral Complete from the More Nutrition brand. With the daily recommended amount of five capsules, you are taking 200 mg of magnesium. The rest is then covered by diet.
Another plus point: the dietary supplement also contains other valuable minerals for the body, including vitamins A, B6, B12 and C, calcium, iron, zinc and folic acid.