Magnesium and foods with magnesium strengthen the immune system

Why is our immune system weakened in the cold season?

The immune system is under particular strain during the cold season for various reasons. On the one hand, less time spent outdoors and reduced exposure to natural, fresh air leads to a drop in vitamin D levels, which impairs the body's normal function. On the other hand, a changed diet that does not contain sufficient amounts of essential minerals such as magnesium can lead to a magnesium deficiency, which weakens the body's own defenses.

In addition, there are often other factors, such as a decrease in the intake of vitamin C and omega-3 fatty acids, both of which are crucial for a strong immune system. This combination of inadequate nutrient intake and the challenges of the cold season means that the cardiovascular system and gastrointestinal tract do not function optimally. The German Society for Healthy Nutrition therefore advises eating magnesium-rich foods every day and integrating regular exercise in the fresh air into your daily routine in addition to getting enough sleep. This enables the body to compensate for the increased stress and build up strong defenses to prevent winter infections.

Why do we fall ill so often at this time of year?

The increased susceptibility to illness in winter is the result of several interrelated factors that put a strain on the human body. Reduced access to natural, fresh air and less sunlight lead to a drop in vitamin D levels, which impairs the normal functioning of the strong immune system. At the same time, an often unbalanced diet that does not contain enough fresh vegetables contributes to a magnesium deficiency.

In addition, enclosed spaces and reduced activity levels encourage the spread of pathogens, while at the same time gastrointestinal complaints and stress weaken the normal functions of the cardiovascular system. A holistic diet, which in addition to magnesium also provides vitamins such as vitamin C and omega-3 fatty acids in large quantities, helps to mitigate these negative effects. The German Society for Healthy Nutrition therefore recommends covering the daily magnesium requirement in a targeted manner in order to support the body's own defenses and thus maintain strong resistance to typical winter infections.

Why is my immune system suddenly so weak?

A sudden surge in the immune system can be caused by acute stress, insufficiently restful sleep or a short-term, unbalanced diet. An increased need for minerals, which occurs more frequently in winter, leads to a decline in normal immune function if there is insufficient intake. But this does not have to be the case. If you are a real nutritional muffle, there is also the possibility for you to cover your requirements with high-quality food supplements.

The importance of magnesium for the body

Magnesium is an indispensable mineral that plays a central role in numerous processes in the human body. It supports energy metabolism, promotes normal muscle function and makes a significant contribution to stabilizing the cardiovascular system. [1]

Thanks to its involvement in hundreds of enzymatic reactions, magnesium ensures that the body's normal functions run smoothly and a strong immune system is built up. Combinations of vitamins such as vitamin C and vitamin D as well as omega-3 fatty acids can have a positive effect on gastrointestinal complaints and iron deficiency. [2]

Especially in the cold season, when access to fresh air and sufficient sunlight is limited, magnesium makes a decisive contribution to satisfying the increased magnesium requirement and strengthening the body's own defense system. This keeps the human body efficient, healthy and resistant to the challenges of everyday life.

What should you take magnesium for?

Magnesium is taken to support a variety of vital functions in the body. As an essential mineral, it plays a key role in ensuring normal muscle function and stabilizing the cardiovascular system. Magnesium also plays a central role in energy metabolism and promotes the body's own defenses, which contributes to a strong immune system, especially in the cold season. A regular intake of magnesium also reduces gastrointestinal complaints and prevents magnesium deficiency in the long term.

A balanced diet that includes daily magnesium-rich foods such as kale, nuts, seeds and wholegrain products ensures that the body not only receives the required milligrams of magnesium, but also other essential nutrients that support normal function. With increased physical exertion or in stressful situations, the use of high-dose magnesium in consultation with a doctor can be useful to cover the increased magnesium requirement. In this way, magnesium intake helps to keep the body healthy as a whole and to promote strong defenses in the long term.

Magnesium intake and nutrition

Where is the most magnesium found?

Magnesium is one of the key minerals contained in a variety of magnesium-containing foods and supports the human body in its daily function. This mineral is particularly highly concentrated in green vegetables - kale stands out here, as it is considered one of the vegetables richest in magnesium. In addition to this classically healthy food, large amounts of magnesium can also be found in nuts, seeds and wholegrain products. A portion of kale not only provides important milligrams of magnesium, but can also help to prevent magnesium deficiency, which can occur in connection with iron deficiency and gastrointestinal complaints.

Some products also contain additional vitamins such as vitamin C and vitamin D, which support a strong immune system. Red vegetables, albeit in smaller quantities, also contribute to a magnesium-rich diet. The German Society for Healthy Nutrition recommends eating foods containing magnesium on a daily basis to compensate for the increased magnesium requirement - especially in the cold season. Regular consumption of these products not only promotes normal muscle function and the cardiovascular system, but also strengthens the body's own defenses. This keeps the body robust and able to absorb large quantities of the minerals it needs to stay healthy even in adverse environmental conditions.

Which fruit and vegetables are high in magnesium?

Fruit and vegetables are indispensable sources of magnesium, an essential mineral found in a wide variety of foods. Particularly noteworthy are green leafy vegetables such as kale and spinach, which provide high amounts of magnesium in their natural state. However, red vegetables, such as beet, also contain a significant amount of this mineral and therefore complement the range of healthy foods. In addition, some types of fruit such as avocado and banana help to cover the daily magnesium requirement and support the body in its normal function.

These magnesium-rich foods not only provide important milligrams of magnesium, but also additional vitamins, such as vitamin C and vitamin D, which promote a strong immune system. A varied diet that includes both red and green vegetables helps to stabilize normal cardiovascular and muscle function. By focusing on a combination of these fresh, magnesium-rich foods on a daily basis, you can improve the body's defenses and prevent gastrointestinal complaints. This is a decisive factor in staying healthier and more vital during the cold season.

What are magnesium robbers?

Magnesium robbers are factors that negatively influence the magnesium balance in the body by inhibiting the absorption and utilization of this essential mineral. Caffeinated drinks and excessive alcohol consumption often act as inhibitors, as they limit the ability of the gastrointestinal tract to absorb magnesium from food. [3]

In the long term, these factors can lead to the body not using enough magnesium-containing foods, which in turn can lead to magnesium deficiency and associated iron deficiency. A study published in Frontiers in Nutrition looked at data from 13,423 people and found a significant association between low magnesium intake and anemia, particularly in women and older people. This suggests that magnesium deficiency may impair red blood cell formation and thus contribute to the development of anemia.

In addition to such dietary habits, chronic stress, irregular and inadequate sleep and certain medications are also magnesium robbers. They increase the daily magnesium requirement, as the body needs more of this mineral to maintain normal function. If you pay attention to these disruptive factors and focus on a varied, healthy diet with plenty of magnesium foods, you can counteract the negative effects. This strengthens the body's own defenses, reduces gastrointestinal complaints and optimally supports the cardiovascular system.

How does a magnesium deficiency manifest itself?

A deficiency of magnesium, a key mineral, often manifests itself through a series of characteristic symptoms that impair the normal functioning of the body. Typical signs are muscle cramps and a feeling of persistent fatigue, which indicates impaired normal muscle function. Gastrointestinal complaints can also occur, as the gastrointestinal tract reacts sensitively to an inadequate intake of magnesium-containing foods. The cardiovascular system can also be affected, which increases the risk of further health problems. [1]

In addition to these physical symptoms, a decline in the body's own defenses is often noticed, which weakens the strong immune system. An incomplete diet, in which essential minerals are not consumed in large quantities, means that the daily magnesium requirement is not sufficiently covered. Anyone who experiences persistent symptoms such as muscle twitching, exhaustion or recurring gastrointestinal complaints should check their magnesium status and adjust their diet if necessary. A targeted intake of magnesium-containing foods can help to remedy the magnesium deficiency and restore the body to a state of normal function.

Optimizing the immune system in winter

How do I rebuild my immune system?

Rebuilding a strong immune system requires a holistic approach that considers diet, lifestyle and recovery in equal measure. Firstly, it is essential to eat magnesium-rich foods on a daily basis - especially kale and other fresh vegetables, which provide the body with large amounts of minerals. These nutrients not only support normal muscle function and the cardiovascular system, but also promote the body's own efficient immune system.

In addition, the diet should be enriched with important vitamins such as vitamin C, vitamin D and omega-3 fatty acids to build up a strong immune system. The German Society for Healthy Nutrition recommends a varied, sustainable diet that is also easy on the gastrointestinal tract and prevents gastrointestinal complaints. In addition, sufficient sleep, regular exercise and spending time in the fresh air play an important role in bringing the body into a state of normal functioning. A reduction in stress factors and, if necessary, the targeted use of high doses of magnesium can further support the rebuilding of strong defenses so that you can soon return to full vitality in the cold season.

Is it good to take magnesium every day?

A daily intake of magnesium is essential to keep the body functioning normally and to keep it strong in the long term. Magnesium, as an essential mineral, is found in many magnesium-rich foods, including kale and other health-promoting vegetables, nuts, seeds and whole grains. These foods not only provide important milligrams of magnesium, but also help to stabilize the cardiovascular system and maintain normal muscle function.

The German Society for Healthy Nutrition emphasizes that a varied, conscious diet covers the daily magnesium requirement in large quantities and thus supports the body's strong defences. A continuous supply of magnesium prevents magnesium deficiency, which can lead to gastrointestinal complaints and an increased risk of iron deficiency. In special cases, when the requirement is above average, high-dose magnesium can also be used as a supplement in consultation with a doctor. This ensures that the human body remains robust and resistant to daily challenges, even in the cold season.

Tips for a healthy diet:

Tip: Make sure you eat a varied diet that includes natural, magnesium-rich foods every day. This will support your muscles and their natural function and ensure a healthy gastrointestinal tract.

Do not rely exclusively on dietary supplements. High doses of magnesium should only be used in consultation with an expert to avoid side effects.
Make sure that you do not consume large quantities of the mineral in isolation, but rather integrate it into a balanced diet in order to optimally strengthen your body's own defenses.

Sources

[1] https://www.dge.de/wissenschaft/referenzwerte/magnesium/
[2] https://pubmed.ncbi.nlm.nih.gov/838805/
[3] https://pubmed.ncbi.nlm.nih.gov/18218147/
[4] https://www.researchgate.net/magnesium_intake_and_the_risk_of_anemia_in_the_United_States

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For a balanced balance of magnesiumMagnesium is one of the basic minerals that the body needs to supply from external sources, because it cannot produce it itself. The mineral is essential for many processes in the body, such as energy metabolism, vital muscle functions, and muscles and nerves. In addition, factors such as insufficient fluid intake or excessive sweating during exercise may lead to an increased need for magnesium. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium reduces this excitability by stabilizing cell membranes and thus contributing to normal muscle function. Depending on the diet, it is not easy to supply the body with enough magnesium - the daily requirement for adults is around 300 - 400 mg, for pregnant and breastfeeding women it is even higher. If too little magnesium is supplied to the body, it uses the magnesium in the bones or cells of the body to ensure a constant level of magnesium in the blood. Magnesium is therefore essential for maintaining vital bones. Magnesium deficiency is often manifested by frequent muscle cramps or twitching of the eyelids. At a dose of 300 mg per tablet, this variant is dosed higher than you find in many other magnesium products. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 1 tablet daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food suppplement with magnesium Magnesium oxide, fillers: corn starch, dextrin, release agent: magnesium salts of fatty acids, filler and coating agent: hydroxypropylmethylcellulose, coating agent: calcium carbonate, silicate (E554), glycerine Ingredients PRODUCT INFORMATION PER TABLET %NRV* Magnesium 300 mg 80 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

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Magnesium 400 (120 caps)

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Magnesium citrate 125 mg (120 caps)

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