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Magnesium is one of the most important minerals for humans and plays a key role in over 300 processes in the body. Typically, the body contains about 25 grams of magnesium, with the majority found in the bones, a quarter in the muscles, and the rest distributed among the brain, heart, kidneys, and liver.
Although crucial for health, magnesium is often underestimated and neglected, which can lead to various problems.
In this article, we will discuss this mineral in more detail, sharing some of the main benefits of its intake, the correct dosage of magnesium according to your age, and the risks associated with its deficiency in the body.
Intake of Magnesium
Magnesium can be obtained from two sources - food and dietary supplements. To provide your body with a sufficient amount, it is important to regularly consume some of the products we will share below or include magnesium supplements in your daily routine.
Intake of Magnesium through Food
A balanced diet is particularly important for your health. To supply your body with enough magnesium, it is recommended to add the following foods to your menu:
- Spinach
- Almonds
- Black beans
- Avocado
- Dark chocolate with at least 70% cocoa content
- Brown rice
- Quinoa
- Cashews
- Oats
- Peanuts
- Pumpkin seeds
- Broccoli
- Bananas
- Tofu
Intake of Magnesium through Dietary Supplements
Before purchasing any dietary supplement containing magnesium, we advise you to consult your doctor. Based on their assessment, tests may be conducted to determine if you need to take a magnesium product.
If you have ever looked for magnesium in the market, you have probably noticed that it is often not available in pure form. This is because the body finds it harder to absorb the mineral if it is not combined with another substance.
Some types of magnesium supplements you can find on the market are:
- Magnesium Citrate – This is a combination of salt and citric acid and is relatively easily absorbed by the body. It is used for intestinal problems and has a mild laxative effect.
- Magnesium Oxide – This is one of the most common types of magnesium, but it is harder for the body to absorb. It is taken for heartburn and digestive issues, has a stronger laxative effect than magnesium citrate, and can cause stomach bloating if the recommended daily dose is exceeded.
- Magnesium Glycinate – This type of magnesium is quickly absorbed by the body. It is combined with glycine, an amino acid that has a calming effect and positively influences the nervous system.
- Magnesium Sulfate – This type of magnesium is most commonly used for muscle cramps and stomach problems. It is relatively easily absorbed, which can quickly counteract unpleasant symptoms.
- Magnesium Chloride – This is a natural form of magnesium found in seas and oceans. It is used to treat skin problems such as psoriasis and eczema. It has a lower magnesium content compared to the previous types but is absorbed more quickly by the body.
Magnesium Benefits - Supports Bone Health
People often think that calcium is the only important mineral for bones. However, magnesium also plays a crucial role in maintaining their health. Adequate magnesium intake can increase bone density and improve the formation of bone crystals. Additionally, it can reduce the risk of osteoporosis, especially in postmenopausal women who are at higher risk for this condition. - Fights Stress
Magnesium is key to proper brain function. It actively participates in regulating neurotransmitters responsible for mood. Low levels of magnesium in the body can lead to increased stress and, in some cases, even depression. - Lowers High Blood Pressure
High blood pressure, also known as hypertension, is a common condition where the heart works harder than normal. This can strain the heart and lead to various diseases. To reduce this risk, it is recommended to ensure adequate daily magnesium intake, as it helps maintain normal blood glucose levels, thereby lowering blood pressure. - Maintains Muscle Function
Magnesium is essential for proper muscle function. A deficiency in magnesium can cause sudden and painful muscle cramps. - Reduces Migraine Risk
Migraines are a common issue that can interfere with daily activities. Besides causing head pain, migraines can lead to nausea, vomiting, dizziness, and increased sensitivity to sounds and lights. Many people with chronic headaches have a magnesium deficiency, which affects blood vessel contraction and neurotransmitters, leading to migraines.
Eases Premenstrual Syndrome (PMS) Symptoms
PMS can cause various unpleasant symptoms, such as bloating, abdominal pain, and increased breast sensitivity. Monitoring magnesium levels in the body can significantly alleviate these symptoms. - Improves Sleep
Insomnia can be a serious obstacle in daily life. While often linked to stress, magnesium deficiency can also be a cause. Adequate magnesium intake can deactivate adrenaline, which hinders sleep, and ensure quality rest. - Boosts Energy Levels
Magnesium helps break down glucose in the body, increasing energy levels and allowing for greater activity and productivity. A magnesium deficiency can slow this process, leading to constant fatigue and a rapid heart rate. - Symptoms of Magnesium Deficiency
Magnesium deficiency in the body can be caused by various factors, such as poor diet, alcohol consumption, excessive stress, insomnia, pregnancy, and conditions like hypertension and diabetes.
A lack of magnesium can lead to several unpleasant symptoms, including constant fatigue, loss of appetite, nausea, and vomiting. However, these complaints may also be related to other conditions. Therefore, it is important to consult a doctor who can identify the cause of the symptoms and prescribe the appropriate treatment.
Magnesium Dosage
The daily dose of magnesium is individual for everyone. It should be adjusted not only according to your gender and age but also your health condition.
For children, the recommended doses are:
0 - 6 months: 30 mg/day
6 - 12 months: 80 mg/day
1 - <3 years: 170 mg/day
3 - <7 years: 230 mg/day
7 - <10 years: 230 mg/day
14 - 18 years: 300 mg/day for boys and 250 mg/day for girls
The required amount for adults is:
19 - 30 years: 350 mg/day for men and 300 mg/day for women
30 – <60 years: 350 mg/day for men and 300 mg/day for women
These are only recommended doses. To ensure you are getting enough magnesium, it is advisable to consult a doctor who can determine how much you need for your body to function properly.
Symptoms of Magnesium Overdose
If you take magnesium without consulting a doctor first, it is very likely that you will overdose. Some of the main symptoms of excessive intake of the mineral are:
- Nausea
- Vomiting
- Urine retention
- Difficulty breathing
- Diarrhea
- Muscle weakness
- Lethargy
- Low blood pressure
- Facial flushing
If you experience one or more of these symptoms, it is advisable to contact a medical professional as soon as possible. They will determine whether your complaints are indeed due to magnesium overdose or if there is another underlying issue.
Side Effects of Magnesium
- Magnesium rarely causes side effects. However, it can lead to discomfort, with the main complaints being:
- Nausea
- Vomiting
- Stomach upset
If you have any of these symptoms, it is advisable to stop taking the mineral. It is recommended to seek a doctor who can confirm that your complaints are due to magnesium. If this is the case, they will guide you to a product suited to your complaints or recommend visiting a professional dietitian who can create an appropriate diet plan tailored to your needs.
Conclusion
As we have seen, magnesium supports the nervous, musculoskeletal, and cardiovascular systems. Now that you know how much of the mineral you need and how to obtain it, it will be easier for you to maintain good health.
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