Magnesium and fatigue: the role in your energy metabolism
Fatigue has many causes. Sometimes the cause is clear—too little sleep, a busy period, illness. But often, fatigue lingers without a clear identifiable cause. In such cases, it's worth examining your nutrients. Magnesium is one of the minerals directly involved in your energy metabolism. In this article, you'll read how magnesium is related to energy and fatigue, how to recognize a deficiency, and which form suits your situation.
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High Absorption Magnesium Lysinate Glycinate – 240 tablets – 400 mg per daily dose (4 tablets)
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Magnesium and energy: what does it do, and who pays extra attention?
Every cell in your body uses energy in the form of ATP (adenosine triphosphate). Magnesium is involved here: in the body, ATP occurs largely as magnesium-ATP. Magnesium is also involved in hundreds of enzymatic reactions.
According to the health claims authorised by the EU, magnesium contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Magnesium also contributes to normal functioning of the nervous system, normal muscle function and normal psychological function.
Source: EU Register on nutrition and health claims (Regulation (EU) 432/2012 — officially authorised health claims).
Who pays extra attention to their magnesium intake?
People going through a busy, stressful period
Research is looking at the relationship between stress and magnesium balance. Magnesium contributes to normal psychological function.
Athletes
During intense exercise some magnesium is lost through sweat. That is why athletes often pay extra attention to their intake. Magnesium contributes to normal muscle function and to electrolyte balance.
Older people and people taking certain medicines
As you get older, magnesium absorption from food can decrease. With long-term use of acid reducers or some diuretics, attention to magnesium also makes sense; discuss this with your doctor or pharmacist.
People with a one-sided diet
Magnesium is mainly found in nuts, seeds, pulses, dark green leafy vegetables, wholegrain products and dark chocolate. If you eat little of these, you get less magnesium.
Which form of magnesium suits you?
Magnesium comes in different forms. They mainly differ in practical properties; the health claims apply to magnesium in general, provided the product supplies enough magnesium per daily dose.
Bisglycinate (glycinate)
Magnesium bound to the amino acid glycine. Gentle on the stomach; many people take it in the evening. Some products combine it with taurine.
Malate
Magnesium bound to malic acid (malate), a substance found naturally in fruit. Many people take it in the morning.
Liquid ionic magnesium or electrolytes
Handy for athletes around training or in warm weather, and for anyone who does not want to swallow capsules. Combine with enough water.
Complex with several forms
A complex combines, for example, bisglycinate, citrate and malate in one product.
Frequently asked questions about magnesium and fatigue
How do I use a magnesium supplement?
How do I use a magnesium supplement?
Take it daily according to the recommended daily dose on the label. Whether and when you notice anything differs from person to person. If tiredness persists, ask your GP to find out the cause.
Can I take too much magnesium?
Can I take too much magnesium?
Magnesium from ordinary food causes no problems in practice. For magnesium from supplements EFSA sets an upper level of 250 milligrams a day. Higher doses can have a mild laxative effect in some people (especially citrate and oxide). So follow the recommended daily dose on the label.
Is it better to take magnesium in the evening or in the morning?
Is it better to take magnesium in the evening or in the morning?
For most forms the timing makes little difference. Many people take bisglycinate in the evening and malate in the morning, mostly out of habit. Choose a fixed moment that suits your daily routine.
How much magnesium do I get from food?
How much magnesium do I get from food?
How much magnesium you get from food depends strongly on what you eat. The Dutch Health Council uses an adequate intake of 350 milligrams a day for men and 300 milligrams for women. With nuts, seeds, pulses, green leafy vegetables and wholegrain products in a varied diet you can get close to that.
May I combine magnesium with B12 or B-complex?
May I combine magnesium with B12 or B-complex?
Yes. Magnesium and B vitamins such as B12 both contribute to normal energy-yielding metabolism. Keep an eye on the total daily intake if you also take a multivitamin.
Combining Magnesium with other Energy Supplements
Combining with other nutrients
Tiredness can have many causes. If it persists, ask your GP to find out what is going on. Magnesium is often combined with other nutrients that play a role in energy metabolism:
- Vitamin B12 — contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
- B complex — several B vitamins contribute to normal energy-yielding metabolism.
- Iron — contributes to the reduction of tiredness and fatigue and to normal formation of red blood cells and haemoglobin.
- Q10 — a substance that occurs naturally in the body; no health claim is authorised for Q10.
Which nutrient suits which situation is explained in our guide: B12, magnesium, iron or Q10?.
Which form of magnesium you choose mainly depends on your preference: bisglycinate for the evening, malate for the daytime, liquid around exercise. Magnesium contributes to the reduction of tiredness and fatigue.
Disclaimer: This article is for information only and does not replace medical advice. A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt or if you take medication, consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of the reach of young children.
Popular Products
Mag3 Ultra® Magnesium Complex – 90 capsules
Choose your option
Mag3 Ultra® Magnesium Complex – 180 capsules
Choose your option
Magnesium Oil Spray – Zechstein Inside® – 125 ml
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Ionic Magnesium – Liquid Magnesium Drops – 50 ml
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Vegan Ionic Magnesium Passion Fruit – 150 g
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Vegan Ionic Magnesium Natural – 150 g
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Magnesium 400 mg – 180 vegetarian capsules
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Endure – Liquid Electrolytes – 118 ml
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Mega-Mag Liquid Magnesium 400 mg - 118 ml
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