6 minMagnesium is a hot topic, and with good reason. This mineral plays a crucial role in your health, from strong bones to a properly functioning nervous system. But are you getting enough magnesium, or would you benefit from a supplement? In this guide, we explore why magnesium is so important and whether you might need a supplement!
In this article, you will learn
- What magnesium is and why it is so important
- The different forms of magnesium and where to find them
- How much magnesium you need every day
- The symptoms of magnesium deficiency
- Whether you might need a magnesium supplement
What is magnesium?
Magnesium is a mineral found in almost every cell in your body. It plays a crucial role in more than 300 bodily processes. Magnesium helps maintain strong muscles and healthy bones, supports your nervous system, and is important for energy production. Because your body cannot produce magnesium itself, you must obtain it from your diet.
Forms of magnesium
Magnesium comes in various forms, which we can divide into organic and inorganic forms:
Natural (organic) forms of magnesium
Magnesium compounds such as magnesium citrate, magnesium taurate and magnesium bisglycinate are natural forms. These dissolve well in water and are therefore better absorbed by the body. They occur naturally in food or mimic the body's own compounds, making them easier to digest and often more effective in cases of deficiency or specific complaints.
An overview of the most commonly used and easily absorbed forms of magnesium, including their specific effects:
- Magnesium bisglycinate is bound to the amino acid glycine. This is an easily absorbable form that has a particularly calming effect. It is known for its soothing properties and is often used for stress, anxiety, sleep problems and overstimulation. Because it is gentle on the intestines, it is also suitable for people with sensitive digestion.
- Magnesium citrate is bound to citric acid and is very well absorbed by the body. Magnesium citrate is effective for muscle cramps, fatigue and general deficiencies. It has a slightly more stimulating effect and can have a mild laxative effect in higher doses.
- Magnesium malate is linked to malic acid (malate), a substance that plays a role in energy production in the cells. This form is popular with people suffering from chronic fatigue or muscle fatigue, such as in fibromyalgia. It supports energy metabolism and reduces muscle pain.
- Magnesium taurate is bound to the amino acid taurine and has a positive effect on the heart and blood pressure. Taurine is a sulphur-containing amino acid that occurs naturally in animal products. It also has a calming effect and is often used for stress or tension-related complaints.
Non-natural (inorganic) forms of magnesium
Forms such as magnesium oxide, magnesium chloride and magnesium hydroxide are non-natural. These dissolve less easily in water and are therefore less easily absorbed by the body. Magnesium oxide in particular is often used because it is cheap to produce, but it is known for its laxative effect and is less suitable for structural deficiencies.
It can be difficult to determine which form of magnesium you need. Read more here Which form of magnesium is best for you!
What is it good for
This mineral plays a role in maintaining supple and strong muscles, contributes to muscle function and helps the nervous system to function properly.
Without magnesium, our body cannot produce energy. A magnesium deficiency can cause fatigue and listlessness, among other things. This mineral also regulates calcium, copper, zinc, potassium and vitamin D levels in the body. Below are a number of characteristics of magnesium:
- it contributes to normal muscle function
- it contributes to normal nervous system function
- it contributes to the reduction of tiredness and fatigue
- it plays a role in the cell division process
- it contributes to the maintenance of normal teeth
- it contributes to normal energy-yielding metabolism
- it contributes to normal protein synthesis
- it contributes to the production of immune cells
- it reduces stress
- it contributes to bone formation
- it contributes to learning ability
- it contributes to fitness
Magnesium in food
Because our bodies do not produce magnesium themselves, it is essential to obtain magnesium from food. Magnesium occurs naturally in many unprocessed foods. It is found mainly in green leafy vegetables (such as spinach and kale), nuts, seeds, legumes, whole grains, seaweed, avocado, dark chocolate, dairy products and meat. Mineral water with a high magnesium content can also contribute to your intake.
A varied and balanced diet is important, because processed foods, intensive farming and the use of artificial fertilisers have caused the magnesium content in our food to drop significantly in recent decades.
Magnesium deficiency
A magnesium deficiency can manifest itself in various ways, such as muscle cramps or tremors, fatigue, irritability, restlessness, concentration problems and impaired blood circulation. Complaints such as headaches, increased sensitivity to stress and poor sleep patterns are also regularly associated with low magnesium levels.
Certain medications, such as diuretics and laxatives, can increase the excretion of magnesium in the urine and thus cause a deficiency. In addition, people with diabetes or insulin resistance, as well as people with ADHD or increased mental stress, are at greater risk of magnesium deficiency. Intensive exercise or an unbalanced diet can also disrupt the magnesium balance.
Magnesium excess
Excessive magnesium intake can cause stomach and intestinal complaints. Larger overdoses can even lead to a drop in blood pressure or muscle weakness. An excess of magnesium is only possible through non-food sources.
Recommended amount
Recommended daily amount for adults:
- Adult women: 300 mg
- Pregnant women: 300-350 mg
- Breastfeeding: 300-400 mg
- Adult men: 350 mg
Recommended daily allowance for babies, toddlers and children:
- From 6-11 months: 80 mg
- From 1-2 years: 85 mg
- From 2-5 years: 120 mg
- From 6-9 years: 200 mg
- From 9-13 years: 280 mg
- From 14-17 years (girls): 280 mg
- From 14-17 years (boys): 350 mg
The acceptable upper limit of magnesium from supplements is 250 milligrams per day.
Need a magnesium supplement?
Magnesium is a mineral that we need quite a lot of every day. Emotional or physical stress causes an increase in the body's use of magnesium. Magnesium is also known as the anti-stress mineral.
It is possible for your body to develop a magnesium deficiency. We see this, for example, when someone regularly eats an unhealthy diet and/or consumes few vegetables, fruits and fibre. It is also sometimes more difficult to get enough magnesium because agricultural land contains less magnesium than it used to.
In addition, stress can cause a deficiency, as can heavy physical work. Intensive exercise is another example. In these cases, your body uses more magnesium. It is very helpful in relaxing your muscles.
Are you not getting enough magnesium through your diet, or are you afraid that you consume a lot and cannot replenish it yourself? Then we recommend adding a supplement to your diet. This is also an option if you suffer from any of the symptoms mentioned above.
Magnesium and pregnancy
Magnesium plays an important role during pregnancy. When you are pregnant, your body needs more magnesium. The body uses 20 to 40% more magnesium for the growth of the baby. If you are pregnant and have a magnesium deficiency, this can increase the risk of complications for both you and your baby. Breastfeeding mothers are also recommended to take extra magnesium after pregnancy. It may also have an effect on postnatal depression.
Are you finding it difficult to determine which magnesium is right for you? Start our selection guide or send us a message, we are happy to help!
