It helps in the proper functioning of muscles, nervous system, maintaining healthy bones and teeth and electrolyte balance – these and many other functions are fulfilled by magnesium in the body. Although we often hear that products rich in magnesium should be reached for by people who are overworked, tired and nervous, everyone needs it, because it is essential for us to function properly. What is worth knowing about this mineral, in what quantity should it be supplied to the body and what are the best sources of magnesium? Here is a handful of essential information on this topic.
Magnesium in the body – where is it located?
It is estimated that there is about 22-26 g of magnesium in the human body.(1) Together with calcium, phosphorus, potassium and chlorine, it belongs to the group of macroelements, i.e. minerals for which our daily requirement is above 100 mg.(2) Most magnesium, as much as 60%, is stored in the human skeletal system. In addition, it is found in skeletal muscles, the nervous system and many organs, including the liver, kidneys and digestive tract.(1)
How does magnesium work and why do we need it?
Why is the right level of magnesium so important for our body? Because this element takes part in as many as 600 cellular reactions! Without it, DNA synthesis and muscle contractions would not be possible.(3) Magnesium and health – this is such an interesting topic that it is worth devoting more attention to it. Especially since many of our everyday ailments, such as increased fatigue and weariness or problems with concentration, may result from too low a supply of this element in the diet.
Magnesium and muscles
Magnesium ions play a significant role in the excitability of muscle tissue, in other words, they allow control of muscle contractility. Magnesium is a natural calcium channel blocker, thanks to which it allows muscles to relax. What exactly does it involve? In our muscles, calcium binds to proteins such as troponin C and myosin. As a result of this process, the shape of these proteins changes, which causes muscle contraction. Meanwhile, magnesium “competes” with calcium for the same binding sites, which causes muscle relaxation.(3) That is why magnesium is often recommended for cramps, which can be very painful and unpleasant.
Magnesium and the Heart
Which muscle is the most busy during orgasm? Of course, the heart muscle, which is why it needs a daily dose of magnesium. Its role here is the same as in other muscles. When magnesium levels are too low, calcium can overstimulate the heart muscle cells. This manifests itself in a heartbeat that is too fast or irregular.(3)
However, magnesium also supports the heart in another way. This element is necessary for the active transport of electrolytes in the body, which also regulate the rhythm of the heartbeat. The so-called sodium-potassium pump, an enzyme that generates electrical impulses (which affect the heart), could not function properly without magnesium.(2,3)
Magnesium and Stress
One of the most well-known functions of magnesium is its influence on the functioning of the brain and the entire nervous system. Studies have shown, among other things, that an adequate supply of magnesium increases the secretion of serotonin, called the “happiness hormone”, and also keeps the level of stress hormones: noradrenaline and cortisol in check. People whose magnesium levels are not correct are therefore more susceptible to stress, mood swings and increased nervousness.(4,5) In recent years, we have observed a clear increase in interest in these types of symptoms, which especially affect people who are overworked, lead an irregular lifestyle, and work under constant time pressure. In the meantime, they can improve their well-being by including products rich in magnesium in their diet, which can be easily described as the “mineral of happiness”.
Magnesium and sleep
Similarly to chronic stress, difficulties with falling asleep and sleeping through the night are quite widespread in the world’s population. To deal with them, of course, you need to modify some habits, but taking care of the right level of magnesium can be helpful. Magnesium helps reduce nervousness, which can make it easier to get enough sleep. Even scientific studies indicate this. (3) Sometimes, stressful thoughts or a bad mood prevent us from falling asleep. Meanwhile, if we comprehensively take care of our mental well-being, also through diet, then sleeping through the night should be easier.
Magnesium and bones and teeth
It is common knowledge that in order to have strong bones and teeth, you need to ensure an adequate supply of calcium, phosphorus and vitamin D. However, it is worth remembering that a daily dose of magnesium also benefits their health. When it is lacking, the synthesis and release of parathyroid hormone are reduced. This is a hormone produced by the parathyroid glands, which regulates the calcium-phosphate metabolism in the body and thus plays an important role in bone mineralization. Although it is worth taking care of the health of the skeletal system at any age, it is especially important as we age.(1,6)
Other functions of magnesium
Its role in our body is very complex, and in addition to the above functions, it also affects our health in other ways:
- it helps maintain electrolyte balance,
- it contributes to maintaining proper energy metabolism,
- it helps in proper protein synthesis,
- it plays an important role in the process of cell division.(2)
Magnesium therefore has a multifaceted effect on our health and physical and mental well-being. There is no doubt that it is one of the most important elements that our body needs to function properly.
When is it worth taking special care of the correct level of magnesium in the body?
A healthy diet should be important for each of us, because vitamins and minerals allow the body to maintain homeostasis, or balance. We primarily get nutrients from a well-balanced diet. Sometimes, however, the body sends signals that it is worth paying more attention to the presence of products rich in magnesium in the diet. This can happen in situations of greater fatigue and weariness. This happens especially when we have too many responsibilities. A difficult exam session, a new project at work and the need to work overtime, or simply an excess of other responsibilities and a fast pace of life can really take a toll on us. People who drink a lot of coffee, strong tea or alcohol may also need more magnesium. Another situation is the use of a restrictive diet, for example a weight loss diet. Reducing food intake is then naturally associated with a lower supply of nutrients.(7)
Magnesium, as an element that supports the proper functioning of the nervous system, can prove to be valuable support here. In addition, it is good to pay attention to repeated muscle cramps and tremors, because the right level of magnesium helps them function properly.
At the same time, it is important to remember that the body should be taken care of comprehensively, through diet and a healthy lifestyle. If disturbing changes in well-being persist despite taking care of a healthy diet and lifestyle, you should always consult a doctor just in case.
How to check if the magnesium level in the body is correct?
If you want to make sure that you are consuming enough magnesium, you can have an electrolyte concentration test performed in a laboratory. The norm for magnesium concentration is 0.65–1.2 mmol/l.(8)
Daily dose of magnesium – how much is the demand?
When planning a menu in terms of ensuring the right supply of magnesium, it is good to take into account the RWS, i.e. the daily reference intake of magnesium for adults. In the case of infants, the magnesium requirement is expressed by the AI (Adequate Intake) value, which means “adequate intake”: in the first six months of life it is 30 mg, in the second – 70 mg.(9) What is the recommended dose of magnesium for adults? Currently, the RWS is defined as 375 mg.
What is the recommended dose of magnesium during pregnancy and lactation?
Does the magnesium requirement increase during pregnancy and breastfeeding? Without a doubt, when expecting a child, it is necessary to take care of its adequate supply in the diet. According to the recommendations of the Institute of Food and Nutrition, a pregnant woman under the age of 19 should take 400 mg of magnesium per day. If she is over 19, then 360 mg is a sufficient dose. During lactation, a breastfeeding mother who is under 19 should take 360 mg of magnesium per day. If she is older, the recommended daily intake is 320 mg. (9) Importantly, during the period of expecting a child and breastfeeding, it is always worth consulting your doctor about taking supplements. At the same time, you need to remember that the main source of magnesium is food, so familiarize yourself with the list of products that provide it in the largest amounts.
When does the demand for magnesium increase?
The daily dose of magnesium for men, women or children may change. For example, more magnesium should be included in a diet rich in calcium, because magnesium balances the effects of this element.(2) In addition, people who drink a lot of coffee, strong tea, alcohol should take care of a good source of magnesium every day. Magnesium is also recommended for people who are stressed, overworked, overtired, and nervous.(8) If you are not sure whether magnesium supplementation is justified in your case, talk to your doctor about it.
What is magnesium, or how to supplement magnesium with a diet?
There are really many reasons to take care of the right daily dose of magnesium. The easiest way to do this is through a well-composed diet.
Magnesium in food is found mainly in plant products, such as:
- green leafy vegetables (Brussels sprouts, chard, parsley),
- celery,
- cereal sprouts,
- bran,
- whole grain products (“dark” bread, pasta),
- groats (especially buckwheat),
- legume seeds (beans, peas, soybeans, lentils),
- corn,
- bananas,
- avocados,
- raisins,
- nuts (hazelnuts, walnuts, peanuts, cashews),
- almonds,
- pumpkin seeds,
- cocoa,
- chocolate (preferably dark).(2,10)
When it comes to animal products, the magnesium content is much poorer. However, it is provided in small amounts by meat, fish (e.g. herring, mackerel) and dairy products. For a person who wants to take care of the right level of magnesium, a better diet will be one with a predominance of plant products, especially from the list above.(2,10)
Here is an example of magnesium content in selected sources:
| Product | Magnesium content (mg per 100 g of product) |
| Wheat bran | 490 |
| Wheat germ | 314 |
| Buckwheat groats | 218 |
| Oat flakes | 129 |
| Soybeans (dry seeds) | 216 |
| White beans (dry seeds) | 169 |
| Green parsley | 69 |
| Swiss chard | 43 |
| Hazelnuts | 140 |
| Walnuts | 99 |
| Milk chocolate | 97 |
Table: magnesium content in selected food products.(2)
How to supplement magnesium in your diet? If you find it difficult to determine how much a given product weighs, investing in a kitchen scale may be useful. Then it will be easier for you to calculate how much magnesium is contained in a specific portion. For example: 1/4 cup of pumpkin seeds (about 16 grams) meets about half of the daily magnesium requirement. A medium-sized avocado, weighing about 200 grams, is 15% of the daily requirement. Although at first performing such calculations may seem tedious, over time you will learn which products to look for it in and how much is needed to maintain the proper level of magnesium in the body.(10)
It is ideal to include valuable products in your diet every day: whole grain bread, cereals, groats, vegetables, legumes – this is a simple and delicious way to provide yourself with an optimal dose of magnesium. A breakfast rich in magnesium is, for example, oatmeal with almonds and banana. For dinner, instead of potatoes, you can cook buckwheat or legumes. Nuts, seeds or bran cookies are a suitable snack during work or a social gathering. In addition, these products will provide the body with many other valuable nutrients that will help us maintain health and well-being.
Magnesium to drink – when to reach for a dietary supplement?
When the body asks for more magnesium, and the daily diet does not always contain products that provide it in large quantities, then a supplement can be a good supplement. An example is Plusssz 100% Magnesium Forte + B-Complex, which, in addition to magnesium in a dose of 375 mg, contains 5 of the most important vitamins from the B group: thiamine, niacin, vitamin B6, biotin, vitamin B12. They provide powerful support for the body, especially the nervous system. An additional ingredient is coenzyme Q10. The convenient form of an effervescent tablet allows you to quickly prepare a refreshing drink with an orange-grapefruit flavor. Importantly, this product does not contain sugar, so it is also suitable for people who avoid it in their diet.
What is the best way to supplement magnesium? Several ways to increase absorption
When the body lacks magnesium, it is important not only what we eat, but also how, because sometimes despite reaching for good sources of magnesium, this element is poorly absorbed. So to avoid this, you need to follow a few rules. The first one is to avoid eating products rich in calcium immediately after a “high-magnesium” snack. For example, after eating a portion of nuts, it is better to refrain from drinking a glass of milk. The time interval can be, for example, 2 hours, then the magnesium should have time to be absorbed.(11)
Another way is to eat vegetables and fruits rich in magnesium in raw form (of course, those that can be safely consumed in this way). Heat treatment reduces the content of valuable nutrients in products. We will therefore get more magnesium with a raw banana and a few raisins than with a banana muffin. Another piece of advice is to limit stimulants that limit the absorption of magnesium. In addition to caffeinated beverages and alcohol, these include cigarettes, which are best forgotten for better health. In addition, it is good to take care of the appropriate supply of vitamin D, because many of us also suffer from its deficiency, and it affects the good absorption of magnesium. In people who do not spend enough time in the sun, its supplementation is recommended.(11)
In addition, it should be remembered that when choosing cereal products, which are a very good source of magnesium, it is better to choose unrefined, or “dark”, ones, because they contain the most magnesium and other minerals and vitamins that have a positive effect on the functioning of the body.(12)
Can magnesium be overdosed?
If you supply the body with magnesium only with food products, it is rather difficult to overdose on it. However, you should be careful when taking magnesium preparations.
How to supplement magnesium safely?
Remember these precautions:
- do not exceed the recommended daily dose of a dietary supplement – if the manufacturer recommends one tablet a day, do not reach for more,
- do not give your child preparations intended for adults,
- do not take several preparations with magnesium at the same time (this also applies to other vitamins and minerals),
- consult your doctor for any doubts related to nutritional deficiencies and supplementation,
- remember that supplements do not replace a healthy and balanced diet!
Magnesium – frequently asked questions (FAQ)
1. What are the functions of magnesium in the body?
There are many of them! Magnesium supports the proper functioning of the nervous system and the maintenance of psychological functions, affects the work of muscles and allows for the maintenance of healthy bones and teeth. It also participates in the proper synthesis of protein and plays a role in the processes of cell division.
2. How much magnesium does an adult need daily?
The RWS, or Reference Intake Value for adults, is 375 mg for women and men.
3. Does magnesium demand change during pregnancy?
According to the recommendations of the Institute of Food and Nutrition, pregnant women under the age of 19 need 400 mg of magnesium per day, while older women need 360 mg per day.
4. Which products contain the most magnesium?
Magnesium in the diet can be supplemented especially by eating groats, flakes, bran, green leafy vegetables, legumes, nuts, almonds and cocoa.
5. Is there magnesium in animal products?
Yes, meat, fish and dairy products contain magnesium, but in smaller amounts than plant products.
6. Who is magnesium particularly recommended for?
Each of us must take care of the appropriate level of magnesium! However, some people should pay special attention to including products that provide it in their diet. This applies, for example, to those who drink large amounts of coffee, strong tea, and alcoholic beverages. In addition, magnesium can help with periods of fatigue and weariness.
7. When to reach for a magnesium dietary supplement?
If your diet is poor in good sources of magnesium, then you can reach for a supplement. However, remember not to neglect a healthy diet.
8. Is magnesium supplementation safe?
Each dietary supplement should be taken with caution. It is important to always stick to the recommended dosage and not take several preparations at the same time, then they should not cause any harm.
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