Get to know your muscles better!

The functionality of our muscles is a complex interplay of various nutrients. Magnesium plays a key role here—a mineral that is essential for muscle contraction and relaxation. However, magnesium can only work effectively in combination with other important nutrients, known as cofactors. In this article, we’ll explore how to ensure you get enough magnesium and its cofactors, and also look at the sensible use of dietary supplements.

The role of magnesium in muscle function

Magnesium ist für die Aktivierung von über 300 Enzymreaktionen im Körper verantwortlich, darunter auch solche, die für die Muskelarbeit und Energieproduktion wichtig sind. Ein Mangel an Magnesium kann zu Muskelkrämpfen, Schwäche und Müdigkeit führen.

The importance of cofactors

1. Vitamin D

Vitamin D fördert die Aufnahme von Magnesium im Darm und dessen Speicherung in den Knochen. Für eine optimale Magnesiumaufnahme ist ausreichend Vitamin D unerlässlich.

2. Calcium

Calcium and magnesium work together to ensure healthy muscle contraction. An ideal ratio of calcium to magnesium is about 2:1. This means that for every 1000 mg of calcium, there should be about 500 mg of magnesium.

3. Vitamin B6

Vitamin B6 improves the absorption and storage of magnesium and supports energy production in the muscles.

4. Zinc

Zinc and magnesium work together to support muscle strength. Zinc is also important for protein synthesis and thus for building muscle.

The sensible use of dietary supplements

Although a balanced diet is the foundation of good nutrition, supplementing with dietary supplements can make sense in certain cases. This is especially true when adequate intake through diet cannot be ensured or when there is an increased need, as may be the case for athletes.

Magnesium

A supplement of 300 to 400 mg of magnesium per day can be useful for adults, especially during intense physical activity or stress.

Vitamin D

Vitamin D supplementation depends greatly on individual sun exposure. On average, a daily dose of 800–1000 IU of vitamin D3 can be recommended.

Calcium

When supplementing with calcium, make sure the ratio to magnesium remains balanced. A daily intake of about 1000-1200 mg of calcium is often recommended.

Zinc

A daily supplement of 10 to 15 mg of zinc can support muscle health and the immune system.

Hier findest Du einen optimal dosierten Magnesium Citrat Kapseln, mit hochverfügbaren und organischem Magnesium-Citrat:

Conclusion

To optimally support muscle function, a balanced mix of magnesium, its cofactors, and a tailored supplement regimen is essential. However, everyone is unique, and needs can vary. It’s therefore advisable to consult a doctor or nutritionist before taking supplements to develop a plan tailored to your personal needs. This way, you can ensure your muscles get everything they need to stay strong and healthy.