Magnesium is an essential mineral that can not be produced by the body itself. It is therefore necessary to provide the body regularly with sufficient magnesium through food or supplements. Good food sources for magnesium are whole grains, oatmeal, nuts, as well as green vegetables and wholegrain rice. About 60% of magnesium in the body is in the bones, the rest is in the tissues and various organs. Only 1% is in the blood. The daily requirement for an adult is 300 - 400 milligrams a day. Stress is a widespread disease in Germany and also has a negative effect on the magnesium balance in the body. Thus, people who are often exposed to stress often have a magnesium deficiency. Women also need more magnesium during pregnancy and lactation. Both groups of persons are recommended to supplement with magnesium. But especially athletes have an increased magnesium requirement. They lose a lot of magnesium through sweat during each workout. A short-term magnesium deficiency can bridge the body through the magnesium stores in the bone. Becoming a short-term - but a long-lasting deficiency can have a negative impact on health. Possible consequences of a magnesium deficit may be vomiting, nausea, diarrhea, dizziness, inner restlessness and palpitations. Special negative effects on the sport are muscle and calf cramps, which make it impossible for athletes to continue their performance. But the positive effects are very diverse. Magnesium contributes to the activation of more than 300 enzymes, especially in connection with the energy metabolism. It supports the normal functioning of the nervous system and is important for the health of muscles and bones. It also helps against fatigue and fatigue and contributes to normal protein synthesis. These positive qualities make magnesium especially valuable for sports, and therefore it is not surprising that it is widely used in sport supplementation. Who wants to keep up his training performance needs additional magnesium. It allows the heart and muscles to provide more energy and transport it better throughout the body. This can lead to an increase in performance for both professional and amateur athletes. In addition, because it helps to produce more fat-degrading enzymes, it also helps with weight loss. Another important feature is that magnesium can also serve as a sleep aid. It can be helpful for the relaxation of the muscles. Thus, the body is supported in the regeneration, which in turn can lead to better performance, since only a recovered body brings optimal performance.
