Magnesium – what is it good for? [2025]

Magnesium: The underestimated key to health, energy and inner balance

Introduction
Magnesium is one of the most important minerals for the human body – yet its importance in everyday life is often underestimated. While vitamins like C and D receive much attention, magnesium leads a rather quiet existence. It is involved in over 300 enzymatic processes and plays a central role in our health, energy production, muscle and nerve function, as well as sleep and the cardiovascular system. In this article, you'll learn why magnesium is so essential, how a deficiency manifests, and what you can do to optimally nourish your body.

What is magnesium?
Magnesium is an essential mineral that our bodies cannot produce on their own—we must therefore obtain it through food or supplements. It is a so-called macronutrient that occurs in large quantities in the body, particularly in bones, muscles, and cells. Magnesium is available in various compounds that differ in their bioavailability. The most common forms include magnesium citrate, glycinate, oxide, malate, and chloride. Each of these forms has unique properties and is suitable for different needs—from rapid absorption in cases of acute deficiency to gentle action for sensitive digestive systems.

How does magnesium work in the body?
The effect of magnesium in the body is multifaceted. It plays a key role in energy metabolism by enabling the formation and utilization of adenosine triphosphate (ATP) – the primary energy source of our cells. Furthermore, it is essential for the function of muscles and nerves, as it supports the transmission of impulses and has a relaxing effect on the muscles and nervous system. Without sufficient magnesium, muscle cramps, tremors, nervousness, or exhaustion can occur. Magnesium is also essential for DNA synthesis, insulin sensitivity, and the stabilization of cell membranes. In short, optimal magnesium levels are crucial for physical and mental well-being.

Magnesium and energy production
Magnesium is directly involved in the conversion of food into energy. The so-called citric acid cycle, in which glucose, fats, and amino acids are converted into ATP, only functions when sufficient magnesium is present. A magnesium deficiency can cause cellular energy production to stagnate—which often manifests as fatigue, difficulty concentrating, or general exhaustion. People with chronic energy deficiency or fatigue symptoms often benefit significantly from targeted magnesium supplementation.

Magnesium for muscles and movement
Magnesium plays a central role in muscle control. It regulates the interaction of calcium and potassium, which is responsible for muscle contraction and relaxation. A balanced magnesium level not only prevents muscle cramps and twitches but also improves physical performance. Athletes, in particular, have an increased need, as they lose magnesium through heavy sweating. A magnesium deficiency can also be a hidden trigger point for everyday tension or back pain.

Influence on the nervous system
The nervous system depends on a stable supply of magnesium. The mineral supports the transmission of impulses between nerve cells, protects against overexcitation, and has an overall calming effect. During stressful times, when sleep is deprived, or when mentally stressed, magnesium can help strengthen the nervous system. Studies show that magnesium has an anxiolytic—anxiety-relieving—effect and thus has a positive influence on mental health and stress resilience.

Sleep and magnesium
Magnesium has a relaxing effect and promotes nighttime regeneration. It supports the body's production of melatonin, the sleep hormone, and also has a calming effect on the central nervous system. People with difficulty falling asleep or frequent nighttime awakenings often report better sleep when they take magnesium regularly—especially in highly bioavailable forms such as magnesium glycinate or citrate.

Magnesium and the psyche
A balanced magnesium level is also essential for mental health. The mineral is involved in the regulation of neurotransmitters such as serotonin and dopamine and can thus have a positive effect on depressive moods, nervousness, and inner restlessness. Magnesium is also increasingly recommended as a supportive therapy for burnout symptoms. In combination with stress management and exercise, magnesium can make a valuable contribution here.

Cardiovascular health
Magnesium regulates heart rhythm, promotes vascular relaxation, and helps stabilize blood pressure. A long-term deficiency can contribute to cardiac arrhythmias or high blood pressure. Studies show that people with high magnesium levels have a lower risk of coronary heart disease. Magnesium is also particularly relevant in the prevention of arteriosclerosis and in supporting existing cardiovascular disease.

Bone health and teeth
Magnesium is an essential partner of calcium and vitamin D when it comes to bone stability. It supports the deposition of calcium in the bone substance, thus ensuring strong bones and healthy teeth. Especially in combination with vitamin K2, it helps ensure that calcium reaches where it's needed—and isn't deposited in the arteries. Those who want to prevent osteoporosis should therefore also pay attention to their magnesium levels.

Magnesium during pregnancy and breastfeeding
During pregnancy, the need for magnesium increases significantly, as both the mother and the developing child require optimal nutrition. A deficiency can lead to leg cramps, high blood pressure (preeclampsia), or premature labor. The need also remains elevated during breastfeeding. Regular supplementation can help prevent complications and promote overall well-being.

Sport and regeneration
Magnesium is a performance booster in sports. It promotes regeneration, reduces muscle soreness, supports electrolyte balance, and improves endurance. Especially in endurance sports, the loss through sweat should not be underestimated. Supplementing as needed helps with faster recovery and prevent injuries. Magnesium drinkable granules or gels for topical application to treat muscle tension are particularly popular.

Magnesium in food
Many people don't realize that magnesium occurs naturally in numerous foods—especially green leafy vegetables, nuts, seeds, legumes, and whole grains. Unfortunately, modern industrial foods often contain only small amounts due to overprocessing. Depleted soils in agriculture also significantly reduce the original magnesium levels in fruits and vegetables.

When a magnesium deficiency threatens
Typical risk groups for magnesium deficiency include the elderly, diabetics, pregnant women, athletes, and people with high stress levels. Certain medications such as diuretics or proton pump inhibitors (e.g., for reflux) can also impair absorption or magnesium levels. A deficiency often goes undetected for a long time because the symptoms appear gradually.

How to recognize magnesium deficiency
Diagnosis isn't always easy: A standard blood test only measures serum magnesium levels, which account for only 1% of the body's total magnesium reserves. More conclusive tests are complete blood tests or assessments based on typical symptoms such as muscle cramps, sleep disturbances, fatigue, or nervousness. Those unsure should seek medical advice or find out about reputable self-tests.

Dietary supplements in comparison
Magnesium supplements are available in numerous forms. Bioavailability—that is, how well the body can absorb the compound—is crucial. Organic compounds such as magnesium citrate, glycinate, or malate are particularly recommended. These are well-tolerated and effectively absorbed. The dosage form also plays a role: tablets, powder, liquid, oil, or gel—depending on needs and preferences.

Risks of overdose
Although magnesium is relatively safe, excessive intake—especially in high-dose supplements—can lead to side effects such as diarrhea, nausea, or, in rare cases, even cardiac arrhythmias. Caution is particularly advised in cases of impaired kidney function. Therefore, intake should ideally be coordinated or supervised by a doctor.

Conclusion: Think holistically about magnesium. Magnesium is far more than just a "muscle mineral." It influences virtually all important bodily functions – from energy and sleep to heart and psyche. Consciously consuming this essential nutrient can noticeably improve quality of life and prevent many health problems. It's worthwhile to integrate magnesium into your daily health routine – preventatively and holistically.

Bonus: Discover magnesium at MYHERO
MYHERO offers a high-quality selection of magnesium products – including the popular Magnesium Balance with seven bioavailable forms, classic magnesium citrate, as well as magnesium oil and gel for external use. Ideal for anyone who wants to do something targeted for their health – individually dosed and optimally tailored to different needs.

How do you know if you have too little magnesium?
A magnesium deficiency can manifest itself through symptoms such as muscle cramps, tremors, fatigue, headaches, sleep problems, nervousness, or cardiac arrhythmias. Digestive problems or difficulty concentrating can also be signs. Nighttime calf cramps are particularly common.

Why should you take magnesium in the evening?
Magnesium has a relaxing effect on muscles and the nervous system. Therefore, taking it in the evening can help you fall asleep more easily and sleep through the night. Taking magnesium in the evening has proven particularly effective for those experiencing restlessness or sleep disturbances—ideally 1–2 hours before bedtime.

When should you not take magnesium?
People with severe kidney disease should only take magnesium after consulting a doctor, as excretion may be restricted. Even with very high doses, side effects such as diarrhea can occur. Interactions may occur when taking certain medications (e.g., antibiotics) at the same time – medical advice is also advisable in this case.

Where is the most magnesium found?
Foods particularly rich in magnesium include pumpkin seeds (approx. 535 mg/100g), sunflower seeds, almonds, cashews, amaranth, oatmeal, spinach, black beans, and dark chocolate. Mineral water with a high magnesium content can also contribute to your intake.

Conclusion: Magnesium – the underrated all-rounder. Whether through diet or targeted supplementation, magnesium belongs in any holistic approach to health. It not only supports physical performance and mental strength, but also has a preventative effect against numerous ailments.

If you're often tired, sleep poorly, or suffer from muscle tension, it's worth taking a look at your magnesium levels. Invest in your health – daily, consciously, and long-term.

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Photo by Karl Fredrich on Unsplash