Calf cramps again after exercise? Magnesium is irreplaceable as a component of many enzyme systems – especially for energy metabolism. In this article, we explain what magnesium is important for and what the signs of a magnesium deficiency can be.
Magnesium Function
Magnesium is definitely one of the most well-known minerals. If you have calf cramps after exercise, it means: You are lacking magnesium! But what exactly is this mineral responsible for?
Magnesium, along with potassium, is the most important positively charged particle (cation, Mg2+) in all our body cells. In these, such as the muscles of our body, the mineral magnesium is important for the following basic functions:
- Energy metabolism and energy supply
- Cell division and regeneration
- Muscle function and contraction
- Nerve function
- Support and activator of numerous enzyme systems
- Oxygen utilization
- Stabilization of biological membranes and bone mineralization
This overview already makes it clear: Our body needs the mineral magnesium for a wide variety of vital tasks.
Our skeletal muscles (the muscles attached to bones) and our bones themselves contain most of the magnesium in our body. Magnesium also influences our heart muscle and the involuntary muscles (autonomic muscles). These include, for example, our bronchi or blood vessels.
Magnesium Daily Requirement and Recommended Intake
How much magnesium per day does my body need to perform the functions mentioned?
The magnesium requirement varies depending on gender, age, and life situation. Chronic stress, a lot of sport, and muscle exertion can increase the need for magnesium.
The German Nutrition Society (DGE) recommends an intake of 350 mg for women and 400 mg of magnesium per day for men aged 19 to 25.
The daily magnesium requirement for adult women aged 25 and over is slightly lower, at about 300 mg per day. For men of the same age, the daily magnesium requirement is about 350 mg.
While the recommended intake during pregnancy is only slightly increased at 310 mg per day, during breastfeeding, slightly more attention should be paid to an adequate magnesium intake. Here, the recommended daily magnesium requirement climbs to about 390 mg.
The consumption of alcohol, black tea, or even soft drinks can also significantly increase your magnesium requirement.
If you feel unsure about your needs, doctors and pharmacists can help you calculate your individual magnesium requirement. Your doctor can first check your actual magnesium level using various methods.
Magnesium: Sources and Foods
Since our body cannot produce the mineral itself, we must absorb it through a healthy diet. There are a number of foods that can be incorporated into our daily diet as valuable sources of magnesium.
These include, for example:
- Cereal products such as brown rice, oatmeal, and wheat germ
- Potatoes
- Legumes such as peas or lentils
- Soy products
- Milk and dairy products such as yogurt or cheese
- Meat products such as liver
- Fish
- Vegetables such as broccoli, fennel, and spinach
- Fruits such as bananas, berries, or oranges
- Nuts, cashews, and sunflower seeds
Mineral water rich in magnesium (100 mg/l) can also be a noteworthy source.
Since the mineral is contained in many different foods, we can cover our magnesium needs through a varied and enjoyable diet.
However, note that industrial food production and food cooked too hot and for too long can reduce the magnesium content. It is therefore advisable, as is often the case, to prepare meals fresh and gently in your own kitchen, for example with low heat.
Taking natural food supplements can also support your magnesium balance.
Magnesium Deficiency
With a healthy and balanced diet, you usually don't have to worry about magnesium deficiency.
Certain diseases, e.g., of the gastrointestinal tract, which impair magnesium absorption, can cause or promote a magnesium deficiency.
Excessive alcohol consumption or long-term use of diuretics can also lead to magnesium deficiency.
For everyday life, it is good for everyone to know that the demand for the mineral can temporarily increase.
This can happen due to strenuous workouts, generally with intense sport and sweating, due to hot temperatures in summer, or with increased stress.
So, if you tend to get calf cramps after intense physical activity, you may have an increased need, but not yet an immediate magnesium deficiency.
Only a clinical magnesium deficiency can lead to disorders of your heart or muscle function. A lack of calcium and potassium usually accompanies this deficiency.
Typical signs of magnesium deficiency are persistent cramps, especially in the legs and calves. Fatigue, nervous restlessness, heart palpitations, and gastrointestinal problems such as diarrhea and vomiting can also indicate low magnesium concentrations.
Magnesium Overdose
One consequence of acute magnesium overdose can be the occurrence of diarrhea. This can occur, for example, after taking overdosed food supplements.
The Federal Institute for Risk Assessment recommends a maximum intake of 250 mg of magnesium per day through food supplements.
An elevated magnesium level in the blood, on the other hand, is rare. This usually only occurs with impaired kidney function, which prevents smooth excretion.
Food supplements: e.g. Magnesium Citrate
If the need for magnesium is increased due to sports, intense physical activity, or a stressful everyday life, taking food supplements can help. Especially if you frequently suffer from calf cramps.
When buying food supplements, you should pay particular attention to the dosage. A maximum daily dose of 250 mg of magnesium per day is recommended.
Most magnesium-containing food supplements contain magnesium citrate (organic), magnesium oxide, or magnesium carbonate (both inorganic).
Conclusion: Magnesium, Magnesium Deficiency and Food Supplements
- Magnesium is essential for nerve and muscle function, for example, and is necessary for the contraction of our muscles.
- The body cannot produce the mineral itself, which is why we must absorb it through healthy food.
- Magnesium is found in many different foods, for example, in whole grain products and vegetables.
- We can usually cover the recommended intake of 300 - 400 mg per day through our diet in a healthy normal case.
- Stress, sport, sweating, or heat can temporarily and acutely increase our needs.
- Calf cramps can indicate an increased need.
- Causes of magnesium deficiency can be, for example, diseases of the gastrointestinal tract, which affect absorption.
- If you want to support your body by taking magnesium-containing food supplements, pay attention to the dosage. Often these are too highly dosed (250 mg/daily dose), which can cause diarrhea.
Sources
- Biesalski, H. K.; Grimm, P. & Nowitzki-Grimm, S. (2011). Taschenatlas Ernährung (6th edition). Thieme.
- Horn, F. (2009). Biochemie des Menschen. Das Lehrbuch für das Medizinstudium (4th edition). Thieme.
- Ebermann, R.; Elmadfa I. (2011). Lehrbuch Lebensmittelchemie und Ernährung (2nd edition). Springer-Verlag.
All our articles are written by nutritionists and checked for content quality by experts.
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