As part of your daily diet, it is worth taking care of valuable sources of magnesium. This element is particularly important for health and well-being. Magnesium affects, among other things, the proper functioning of the nervous system, muscle function and the condition of the cardiovascular system. This article will provide you with much more information about one of the most common elements in the human body.
What are the properties of magnesium?
Magnesium (Mg) is a chemical element with atomic number 12, which is a chemical substance essential for life. Contained in consumed food, it is absorbed in the small intestine and partially in the duodenum. The macroelement participates in many important physiological processes, including over 300 biochemical processes. It also has an impact on numerous body systems:
- nervous – contributes to the proper conduction of nerve impulses, which are necessary for transmitting information from the brain to the muscles and organs,
- muscular – participates in the activation of enzymes responsible for providing energy to the muscles, as well as in the delivery of proteins responsible for muscle contractions,
- cardiovascular – helps relax blood vessels, regulating blood pressure, and also prevents excessive contractions of the heart muscle,
- skeletal – contributes to the proper absorption of calcium and bone mineralization,
- immune – participates in the production of white blood cells and the activation of antibodies.
Magnesium – what does it help with?
Due to the above-mentioned properties of magnesium, this element helps in many areas of health. Scientific research shows that the correct level of magnesium in the body:
- helps maintain healthy bones,
- improves memory and concentration,
- promotes good mental well-being,
- reduces the feeling of tiredness and fatigue,
- positively affects the regulation of the circadian rhythm,
- supports the metabolism of protein, fat and carbohydrates.
- supports the body’s immune response.
Products rich in magnesium
Magnesium is an exogenous chemical substance, which means that the human body does not have the ability to synthesize it on its own. For this reason, when planning a meal, it is necessary to pay attention to what magnesium is in. Fortunately, magnesium is a relatively common element in food.
So what exactly does magnesium contain? Check the approximate content of this element per 100 g of a given product:
- cocoa: 499 mg,
- dark chocolate: 165 mg,
- pumpkin seeds: 262 mg,
- chia seeds: 335 mg,
- sunflower seeds: 325 mg,
- sesame: 351 mg,
- almonds: 268 mg,
- soy: 216 mg,
- hazelnuts: 163 mg,
- walnuts: 158 mg,
- oatmeal: 129 mg,
- peas: 125 mg,
- pistachios: 121 mg,
- chickpeas: 115 mg,
- spinach: 79 mg,
- parsley: 69 mg,
- brown rice: 43 mg,
- rye bread: 40 mg,
- avocado: 39 mg,
- lentils: 36 mg,
- salmon: 29 mg,
- pork: 28 mg,
- beef: 21 mg,
- seafood: 26 mg,
- bananas: 27 mg,
- green beans: 25 mg,
- lettuce: 13 mg,
- chicken eggs: 10 mg.
Keep in mind that depending on the individual specificity of your body, about 30-50% of magnesium is absorbed from the food you eat – the rest is excreted.
Who can consider magnesium supplementation?
- People who follow restrictive, incomplete diets – for example with food intolerances or those who are losing weight. It should be noted that a dietary supplement is not a substitute for a healthy diet and you should strive to properly supply magnesium in your daily diet.
- Pregnant women – pregnancy is a special time when it is worth taking magnesium. Its supplementation is recommended by many doctors supervising pregnancy. The element promotes the proper development of the fetus’s skeletal system. However, whether and what magnesium a pregnant woman should use during pregnancy is always decided by a doctor.
- Athletes – the body of a person who practices sports more intensively may need more magnesium, which is related to increased muscle work. Also check other vitamins and minerals for people who practice sports.
- White-collar workers – similarly to athletes, people who perform mental work may have a greater need for magnesium, which supports cognitive functioning.
- People with symptoms of insufficient magnesium supply – you will find a list of them below. Remember that you should consult a doctor, because they may also result from other causes.
Insufficient magnesium supply – symptoms
Despite the fact that magnesium is found in a large number of products, sometimes it may happen that we do not supply it to the body in the right amounts. What symptoms may indicate that our diet does not provide enough magnesium to the body? These include:
- eyelid twitching,
- muscle spasms (check the article: Muscle spasms – what is their cause and
- how to deal with them?)
- numbness of limbs,
- excessive brittleness of nails,
- increased hair loss,
- sleep disorders,
- problems with concentration,
- worse mental well-being,
- nervousness hyperactivity (in children),
- frequent fatigue.
What affects magnesium absorption?
Not only an improper diet can cause an insufficient supply of magnesium. The level of this element in the body is also affected by its proper absorption. So what can disrupt the proper absorption of magnesium? Magnesium absorption can be reduced by, among others:
- excessive consumption of coffee or strong tea,
- high consumption of fatty acids, insoluble fiber, sucrose, phytates and phosphates,
- excessive alcohol consumption,
- taking certain preparations, e.g. those neutralizing stomach acid.
How much should the daily dose of magnesium be?
The daily requirement for magnesium varies depending on age, gender and lifestyle. See how much magnesium the following women need to provide daily:
- women: 310-320 mg (pregnant 360-400 mg, breastfeeding 320-360 mg);
- men: 400-420 mg;
- children: 80 mg (1-3 years), 130 mg (3-9 years), 240-360 (girls aged 10-18), 240-410 (boys aged 10-18).
The above-mentioned doses of magnesium should be supplied daily with a healthy and balanced diet. However, if for various reasons, such as dietary restrictions, we are unable to meet the daily requirement for this element, it is worth considering additional supplementation of this ingredient. There are many dietary supplements with magnesium to choose from, both single- and multi-ingredient. These include tablets, capsules or sachets and lozenges to dissolve in water. Ask your doctor about the recommended product with the right composition. Match the form of consumption to your own needs.
Magnesium supplementation – remember this
Before you start supplementing with magnesium, it is worth consulting a doctor. However, if you are already taking magnesium, also inform the specialist about it during your next visit. Vitamin and ingredient supplementation should be approached with caution and with the support of specialists. It is also worth performing appropriate tests to check the levels of minerals and vitamins in the body. This will allow the doctor to select the right doses and products specifically for you.