Magnesium is an essential mineral that plays a crucial role in our health and well-being. In this comprehensive article, we will explore what magnesium is, why it is so important to include in your diet, its many functions in the body, natural sources of magnesium, symptoms that may indicate magnesium deficiency, the recommended daily intake, and the risks of overconsumption.
What is magnesium?
Magnesium is a mineral essential for many biochemical processes in the body. It is the eighth most abundant element in the Earth's crust and occurs naturally in seawater, soil, and living organisms. In the body, magnesium is an important component of cells, bones, and muscles.
Why should you consume magnesium?
Magnesium is necessary for maintaining good health and bodily function. It plays a vital role in:
- Muscle contraction and relaxation: Magnesium supports normal muscle function. It helps prevent muscle cramps, tension, and twitches.
- Energy metabolism: Magnesium contributes to normal energy production. It is involved in converting food into energy, which is essential for combating fatigue and staying alert.
- Heart health: Magnesium regulates heart rhythm and helps maintain healthy blood pressure.
- Bone health: It is a component of bone structure and is important for preventing osteoporosis. Magnesium also supports healthy teeth.
- Nervous system: Magnesium influences nerve signaling and can have a calming effect on the nervous system. It contributes to the normal functioning of the nervous system.
- Electrolyte balance: Magnesium helps maintain the body's electrolyte balance. Electrolytes, such as sodium, potassium, and calcium, are critical for nerve signaling, muscle contraction, and fluid balance regulation.
- Reducing fatigue and exhaustion: Magnesium plays a role in energy production, supporting processes that convert food into usable energy in the body. This can help reduce tiredness and fatigue.
- Protein synthesis: Magnesium is essential for creating and repairing proteins, which are vital for the structure and function of cells and tissues.
- Psychological function: Magnesium supports a balanced mental state and can help reduce stress and low mood.
- Cell division: Magnesium plays a role in regulating and supporting the cell division process, which is crucial for growth, repair, and maintenance of the body’s cells.
What are the four easily absorbed forms of magnesium?
- Magnesium citrate
- Magnesium malate
- Magnesium glycinate
- Magnesium taurate
What does magnesium do in the body?
Magnesium performs many important functions in the body, including:
- Activation of enzymes: Magnesium acts as a cofactor for many enzymes involved in metabolism and energy production.
- Protein biosynthesis: It is essential for the synthesis of proteins and nucleic acids (DNA and RNA).
- Cellular signaling: Magnesium plays a role in signal transmission between cells and regulates many physiological processes.
- Calcium regulation: It helps control intracellular calcium levels, which are vital for muscle contraction and nerve signaling.
Is magnesium found in food?
Yes, magnesium is present in many foods. Some natural sources of magnesium include seafood, fish, beef, poultry, dairy products, bananas, avocados, and papayas. Dark chocolate is also a source of magnesium.
How much magnesium do I need per day?
The recommended daily amount of magnesium varies depending on age, gender, and lifestyle. Here are some guidelines:
Men aged 14 and older: approximately 400–420 mg
Women aged 14 and older: approximately 310–360 mg
Pregnant women: approximately 350–400 mg
Breastfeeding women: approximately 310–360 mg
If you want to learn more about the daily magnesium requirements, we have an article on this topic.
Can you overdose on magnesium?
Magnesium can be overdosed, and in moderate excess, it may cause side effects such as diarrhea, although this is quite rare. The UL (Upper Level or Tolerable Upper Intake Level) is a term used in nutrition science to indicate the highest daily intake of a nutrient that is unlikely to cause adverse health effects. The UL for magnesium from supplements is 400 milligrams per day, according to the CRN.
Summary of magnesium
Magnesium is a vital mineral required for several biological processes in the body. It plays a critical role in muscle function, heart health, energy production, and bone health. Including magnesium-rich foods in your diet is essential for supporting overall health and well-being. Magnesium is a key component of a healthy and balanced body.
Sources & References
Livsmedelsverket: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/magnesium
Gröber U, Schmidt J, Kisters K. Nutrients. 2015 Sep PMCID: PMC4586582.
Learn more about magnesium
- Magnesium and weight