Why your body needs more magnesium than you think
2-minute read • Biochemically sound
Magnesium is involved in over 300 enzymatic reactions – yet up to 50% of the population suffers from a subclinical deficiency. The facts behind this underestimated mineral.
Magnesium is one of the most underrated micronutrients. While calcium and vitamin D have long been part of the mainstream, magnesium is often ignored – even though it is essential for hundreds of biochemical processes. The reason is simple: acute deficiency is rare, but chronically low levels are widespread.
Scientific reality
Magnesium is a cofactor for more than 300 enzymes in the human body. It is directly involved in ATP production, DNA synthesis, protein synthesis, and muscle contraction. Without sufficient magnesium, your metabolism literally runs on low power.
The problem: Modern diets provide significantly less magnesium than they did 100 years ago. Intensive agriculture has depleted the soil, refined foods contain hardly any minerals, and chronic stress further increases the need for magnesium.
Interesting biochemistry: Magnesium stabilizes ATP (adenosine triphosphate) – the energy currency of your cells. Without magnesium, ATP cannot exist in its active form. This means: Less magnesium = less available energy, no matter how much you eat.
Subtle symptoms, massive effects
The insidious thing about magnesium deficiency is that it develops gradually and the symptoms are nonspecific. You don't feel "ill," but simply not feeling your best. Here are the most common signs:
- Muscle cramps and tension – magnesium regulates calcium uptake in muscle cells. Too little magnesium = uncontrolled contractions.
- Poor sleep – Magnesium modulates GABA receptors and promotes relaxation. Low levels correlate with poorer sleep quality.
- Chronic fatigue – When ATP production is limited, you first notice it in your energy levels.
- Mental tension – Magnesium acts as a natural NMDA receptor antagonist and has anxiolytic effects.
- Cardiac arrhythmias – The heart is electrical. Magnesium stabilizes cell membranes and regulates ion channels.
The different forms of magnesium
Not all magnesium is the same. Bioavailability varies considerably between the different forms:
Magnesium oxide
Cheap, but poorly bioavailable (approx. 4%). Primarily used as a laxative. Unsuitable for serious supplementation.
Magnesium citrate
Good bioavailability (approx. 30%), well-tolerated, affordable. A solid all-rounder for most people.
Magnesium bisglycinate
Highest bioavailability (approx. 40%), non-laxative, well-tolerated. Premium option for therapeutic doses. Bound to glycine, which has an additional calming effect – ideal before bedtime.
Magnesium malate
Bound to malic acid. Particularly interesting for energy production, as malate is used directly in the Krebs cycle. Best taken during the day.
Magnesium threonate
The only form with proven blood-brain barrier penetration. The best choice for cognitive benefits, but also the most expensive.
Timing and synergies
Supplementing with magnesium is simple, but a few details optimize the effect:
- Take in the evening – use the calming effects for better sleep. Bisglycinate is ideal for this.
- Combine with vitamin D – magnesium activates vitamin D. Without sufficient magnesium, vitamin D cannot work properly.
- Do not take with calcium – these minerals compete for absorption. Separate them in time.
- On an empty stomach – higher absorption, but test individually. Some people tolerate it better with food.
Pro tip: If you do intense workouts or sweat a lot, you lose a significant amount of magnesium through perspiration. During these periods, your daily requirement can increase to 500-600mg. Dividing your intake into 2-3 doses throughout the day will prevent digestive issues.
The data situation
Research on magnesium is extensive and consistent. Studies show:
- Improvement of sleep quality and duration in older adults (Abbasi et al., 2012)
- Reduction of anxiety symptoms in mild to moderate cases (Boyle et al., 2017)
- Positive effects on blood pressure regulation in hypertension (Zhang et al., 2016)
- Improvement of insulin sensitivity and glucose control (Rodriguez-Moran et al., 2011)
- Reduction of migraine frequency in chronic sufferers (Mauskop & Varughese, 2012)
The AYUBA Standard
At AYUBA NUTRITION, we use only pharmaceutical-grade magnesium bisglycinate. No oxides, no fillers, no compromises. Every batch is tested for heavy metals and purity – the certificates are publicly available.
Why? Because magnesium is too important for cheap solutions. Your body performs thousands of ATP-dependent reactions every day. Every single one needs magnesium. This isn't marketing – it's biochemistry.
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