Magnesium | Absolutely everything You Need to Know
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It is especially important for energy production, nerve and muscle function, and healthy bones. Magnesium deficiencies are common and can cause a wide range of health problems. Fortunately, magnesium deficiencies can be easily corrected with diet changes or magnesium supplements.
What is Magnesium?
Magnesium is an essential mineral that is found in foods like leafy greens, nuts, and seeds. It is important for energy production, nerve and muscle function, and healthy bones. Magnesium also plays a role in bone health and helps keep the heart rhythm steady. Its deficiencies are common and can cause a wide range of health problems. Fortunately, magnesium deficiencies can be easily corrected with diet changes or magnesium supplements.
Foods with Magnesium
Foods that are high in magnesium include leafy green vegetables, nuts, and seeds. Some of the best sources of magnesium include spinach, Swiss chard, pumpkin seeds, almonds, and black beans.
| Source | Milligrams (mg) per 100g | |
|---|---|---|
 | Pumpkin seeds | 156 mg |
 | Chia seeds | 111 mg |
 | Almonds | 80 mg |
 | Spinach | 78 mg |
 | Cashews | 74 mg |
 | Peanuts | 63 mg |
 | Soymilk | 61 mg |
 | Black beans | 60 mg |
 | Edamame | 50 mg |
 | Peanut butter | 49 mg |
 | Potato | 43 mg |
| Rice brown, 42 mg Yogurt, 42 mg Oatmeal, 36 mg Kidney beans, 35 mg Banana, 32 mg | Salmon, 26 mg Milk, 24–27 mg Halibut, 24 mg Raisins, 23 mg Bread, 23 mg | Avocado, 22 mg Chicken, 22 mg Beef, 20 mg Broccoli, 12 mg Rice white, 10 mg |
Recommended dietary magnesium intakes
The recommended dietary magnesium intake for infants, children, men, women, pregnant and lactation are different.
For infants aged 0-6 months, the recommended dietary magnesium intake is 30 milligrams per day (mg/day). For infants aged 7-12 months, the recommended dietary magnesium intake is 75 mg/day. For children aged 1-3 years, the recommended dietary magnesium intake is 80 mg/day. Children aged 4-8 years need 130 mg/day, and those aged 9-13 years require 240 mg/day.
Men aged 19-30 years need 400 mg/day, while men over 30 need 420 mg/day. Women aged 19-30 years need 310 mg/day, while women over 30 need 320 mg/day. pregnant women need 350-360 mg/day, and lactating women require 400-450 mg/day.
Pregnancy
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 400 mg | 450 mg |
| >19 years | 350 mg | 400 mg |
Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 360 mg | 400 mg |
| >19 years | 310 mg | 350 mg |
Infants
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 30 mg | None established |
| 7–12 months | 75 mg | None established |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 80 mg | 100 mg |
| 4–8 years | 130 mg | 200 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 240 mg | 300 mg |
| 14–18 years | 360 mg | 400 mg |
| 19 + years | 310 mg | 350 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 240 mg | 300 mg |
| 14–18 years | 410 mg | 450 mg |
| 19 + years | 400 mg | 440 mg |
Magnesium benefits
Magnesium is a mineral that the body needs for more than 300 biochemical reactions. It is necessary for the healthy functioning of muscles and nerves, protein synthesis, bone health, blood glucose control and cell growth. Magnesium also aids in regulating blood pressure levels.
Magnesium benefits include:
It may aid in the improvement of physical performance
Phosphorus has an important role in the production of DNA, RNA during pregnancy when it’s
Magnesium is an essential mineral for maintaining muscle function and energy production. The body’s requirement increases by 10% to 20%, during strenuous exercise periods because it helps with generating contractile force in muscles which causes fatigue over time without enough magnesium intake.
A study published last year found that daily supplementation had benefits against physical performance among elderly women who consumed low levels of this crucial nutrient through their diet.
Another study showed that triathletes who took supplements containing magnesium had faster swimming, cycling and running times after four weeks of taking the pills daily. In addition to eating plenty of foods high in this nutrient like nuts or cereal grains try including some other great items on your list such as fish with omega 3s which can help you feel less tired while training hard than ever before- giving yourself extra energy during those long hours at the gym will make all aspects easier if done right.
Vitamin D metabolism is noticeably accelerated
Magnesium is an important mineral in the metabolism of vitamin D. It helps your body absorb calcium and promote strong, healthy bones by preventing osteoporosis-related fractures or dental damages from occurring as well.
According to a study, magnesium is essential for vitamin D metabolism in the body. Meanwhile, vitamin D helps to absorb calcium into the bones and has an impact on numerous vital vitamins and minerals that are involved in both health and wellness, including vitamin K and phosphorus.
Reduces Anxiety and Depression
Magnesium can help fight against depression and anxiety by boosting mood, improving sleep patterns in those suffering from stress-related disorders such as insomnia or Seasonal Affective Disorder (SAD), reducing restlessness due to magnesium deficiency. It also increases energy levels when taken on a daily basis, making it an excellent supplement for those who live stressful lives! A low intake of these minerals has been associated with increased risks of developing mental illnesses like major depressive disorder among young adults ages 18 – 25 years old according to a study.
Magnesium supplementation for six weeks was found to significantly enhance depressive and anxiety symptoms in a 2017 study. Furthermore, the current evidence is suggestive of a beneficial effect of magnesium on subjective anxiety in anxious people.
Another research has shown that magnesium is just as effective at treating depression when compared to antidepressant medication. One study published in Magnesium Research compare the effects of supplementing with this mineral versus taking medications like Prozac and found them equally beneficial for those struggling emotionally alike!
Combine this mineral with other natural treatments for depression, such as eating lots of probiotic-rich foods, getting in plenty of vitamin D, and minimizing your intake of refined carbs and sugar.
If you want to be able to get through your day without feeling down, then it’s important that the minerals in your body are balanced. One way of doing this is by taking care of yourself with natural treatments for depression like eating probiotic-rich food and getting enough vitamin D on a regular basis (and making sure not too much sugar or refined carbs enter into your system).
Helps Cognitive Function
Phosphorus is essential for brain function. It helps to regulate the production of ATP and
Magnesium is involved in more than 300 biochemical reactions in the body, including many important ones related to cognitive function. Magnesium deficiency has been linked with a variety of cognitive problems, including memory loss, impaired learning, and difficulty paying attention.
It is an electrolyte that has been found to play a vital function in nerve transmission and neuromuscular conduction, thus it has been thought to have a protective role against excessive excitation, which might result in neuronal cell death.
Magnesium has been found to be beneficial in the treatment of chronic pain, epilepsy and Alzheimer’s disease. It may also help with Parkinson’s or stroke but more research needs to take place before we know for sure.
Reduces PMS Symptoms
Magnesium and vitamin B6, according to studies, can help reduce the signs of premenstrual syndrome (PMS). Mood swings, weight gain, and other symptoms including water retention or tiredness that appear before menstruation begins in women who are not taking any medication for their problem.
Magnesium could be the key to fighting premenstrual syndrome, or PMS. A study found that women who took supplements containing both magnesium and vitamin B6 experienced significantly fewer mood swings than those given placebos while they were undergoing their cycle-related changes in hormone levels.
According to a study, 200 milligrams of magnesium per day helped to relieve the symptoms of weight gain bloating, breast tenderness, and swelling.
Helps Heart Health and Blood Pressure
Magnesium plays an important role in heart health and blood pressure. It helps to keep the heart rhythm stable, and it also helps to keep blood pressure levels normal. Low levels of magnesium have been linked with an increased risk of heart disease, coronary artery disease, hypertension and stroke.
Millions of people worldwide suffer from high blood pressure, which forces their hearts to work harder than they should. This can put a strain on the organ and eventually lead to cardiovascular disease if left unchecked for too long or untreated at all stages in life
The best way you could help yourself out would be eating more foods including those rich with magnesium as well as ones that contain a lot of potassium since they seem able to reduce both systolic & diastolic levels among adults suffering from hypertension when supplementing regularly.
Potassium is a mineral that constrains the amount of sodium in our bodies. It helps to regulate blood pressure and heart function, so it’s important for both your general health as well as circulation issues like fluid retention or high cholesterol levels.
It might help treat asthma symptoms
Asthma is a common respiratory disorder that affects people of all ages. Some studies suggest that magnesium may help treat asthma symptoms. More research is needed to determine if magnesium can effectively treat asthma. If you have asthma, talk to your doctor before taking magnesium supplements.
While there’s still a lot to learn, magnesium appears to have anti-inflammatory and broncho-dilating effects, which may help with asthma symptoms in both children and adults. It has been found to have a role in managing asthma symptoms through its dual anti-inflammatory and broncho-dilating capabilities.
There’s still a lot of work to be done, but there’s emerging evidence that magnesium may play a role in treating asthma symptoms through its anti-inflammatory and broncho-dilating properties. While it isn’t intended to be used instead of other asthma medicines, some specialists recommend it as an adjunct therapy since it is inexpensive. If you have asthma, speak with your doctor before taking magnesium supplements.
Anti-Inflammatory Action
Inflammation is an important bodily response that helps fight off infection. However, when inflammation goes unchecked or lasts too long it can lead to chronic health problems like heart disease and diabetes. A new study from 2014 found those who had low levels of magnesium in their blood were more likely Not only did the researchers find decreased free radicals but also increased markers for chronic inflammation which may be due largely because cytokines are released during these reactions.
Magnesium-rich foods like nuts and seeds are some of the most powerful anti-inflammatory ingredients around. These nutrients help keep your body’s cells healthy by controlling free radicals, which can lead to cancerous cell growth in susceptible areas.
Helps Blood Sugar normalization and Against Metabolic Syndrome
Magnesium is a mineral that is important for many body functions, including blood sugar regulation and metabolic syndrome prevention. Magnesium helps improve insulin sensitivity and glucose uptake into the cells. It also helps regulate blood sugar levels and prevent the development of the metabolic syndrome.
A systematic review and meta-analysis of studies show that eating lots of magnesium can help prevent insulin resistance and type 2 diabetes by maintaining healthy blood sugar levels. There’s also evidence suggesting it could be beneficial for people with chronic inflammation or who are overweight/ obese because their body requires higher amounts than normal due to increased demands placed upon them through overconsumption of carbs & sugars which stresses out these organs even further leading towards health problems like heart disease etc…
Taking too much insulin over time may cause insulin resistance, which reduces the ability of insulin to transport glucose effectively and results in high blood sugar. According to a study, magnesium administration via mouth improved insulin sensitivity and lowered blood sugar levels in persons with diabetes who had low magnesium concentrations.
After 20 years of a systematic review and meta-analysis, researchers discovered that those who ate the most had a 47 percent decreased chance of getting diabetes in a study of 4,497 people. Getting plenty of exercise, reducing stress levels, consuming lots of fiber together with protein, and restricting carbs are all good ways to help maintain normal blood sugar levels.
It may help you avoid migraines
Migraines are a severe type of headache that can cause intense throbbing or a pulsing sensation, sensitivity to light and sound, nausea, and vomiting. Studies have found that magnesium may help to prevent migraines, or at least reduce their frequency.
Low magnesium levels have been linked to migraines, and some studies suggest that supplements may help reduce migraine occurrence. Magnesium oxide supplementation or a placebo was given to 86 children with frequent headaches for 16 weeks in a trial. Those who took the supplement had significantly less headache frequency and severity at the conclusion of the study, compared to those who received a placebo.
A systematic review and meta-analysis of studies discovered that it was more effective and fast-acting in treating migraine pain than a popular prescription. Follow a healthy diet with plenty of magnesium-rich foods, as well as limit your consumption of refined sugars and processed meats, and you may be able to get rid of a migraine.
Improves Sleep Quality
It helps improve sleep quality and can also be helpful in the treatment of anxiety disorders. Magnesium supplementation has been found to be an effective treatment for chronic insomnia.
Some studies have found that it may be as effective as prescription medications in improving sleep quality. In one study, participants who took supplements had reduced insomnia severity and longer sleep durations. The supplement containing a combination of magnesium along with melatonin & zinc improved the quality for elderly people living in long term care homes when compared to others without these nutrients present.
To get the most out of it, go with a magnesium supplement that contains 600 mg or more of magnesium per tablet. You can get magnesium in many forms, but the best form to take is elemental magnesium chloride; when you consume this mineral, your body absorbs it faster and more effectively than other types. To get the best results, combine it with other natural sleep aids like essential oils, valerian root and calcium.
Magnesium deficiency
Magnesium deficiency can cause a wide range of health problems, including:
Anxiety
Magnesium deficiency can cause a wide range of health problems, including anxiety. Low levels of magnesium may disrupt serotonin levels which can result in anxiety or depression.
Its deficiency can lead to irritability and worry, as well as other neurological side effects. As the deficiency progresses, it causes anxiety to rise, with severe cases including depression and hallucinations.
In reality, magnesium has been proven to help relax the body, muscles, and improve mood. It’s a key mineral for general mood. Taking magnesium on a daily basis is one of the things I’ve suggested to patients with anxiety over time, and they’ve had excellent results.
Insomnia
Magnesium is involved in the regulation of melatonin, a hormone that helps control your sleep-wake cycle. Low levels of magnesium may disrupt the production of this hormone, resulting in insomnia.
Magnesium deficiency is often paired with sleep disorders like anxiety and hyperactivity, according to some studies. This may be due to the fact that magnesium activates GABA receptors, which promote relaxation in the brain, and without it, restless leg syndrome or even sleeplessness can occur. Magnesium supplements have been found to be an effective treatment for chronic insomnia.
Migraine Headaches
Migraine headaches are one of the most common types of headaches. They are characterized by a throbbing pain, usually on one side of the head. Migraines can be very debilitating and can interfere with your daily activities.
There is some evidence that magnesium deficiency may contribute to migraine headaches. One study found that people with migraines had lower levels of magnesium than people without migraines. Magnesium supplements have been found to be an effective treatment for migraine headaches.
Heart problems
Magnesium is required for the heart to beat correctly, and it also helps muscles relax. Lack of magnesium can lead to irregular heartbeat or an enlarged heart, which increases the risk of problems with blood pressure.
Magnesium helps to maintain proper blood pressure and guard the heart when combined with calcium. When you are magnesium-deficient, you are also likely to be low in calcium, which can lead to hypertension or high blood pressure.
According to a study of 241,378 individuals, an eating plan high in magnesium-rich foods may lower the risk of stroke by 8%. This is significant when you consider that high blood pressure causes half of all ischemic strokes in the world.
Fatigue
The reason magnesium deficiency can cause fatigue is that it plays an important role in how our muscles function: without adequate levels of magnesium, we would not be able to adequately use protein for energy. This leads to weakness and fatigue.
Magnesium deficiency is also common in people with chronic fatigue syndrome. Chronic fatigue syndrome (CFS) is a debilitating disorder characterized by long-term, unexplained fatigue. Other common symptoms include muscle pain, joint pain, headaches, cognitive dysfunction, sleep disturbances, and mood disturbances. Magnesium supplements may help with CFS symptoms, according to research.
Osteoporosis
Magnesium is required for the absorption and metabolism of calcium. If you are magnesium-deficient, you will not be able to absorb and use calcium effectively, which can lead to osteoporosis. Osteoporosis is a condition in which bones become thin and fragile, leading to an increased risk of fractures.
According to statistics, the average person’s body has about 25 grams of magnesium, with half of it in the bones. This is critical to keep in mind, especially for the elderly, who are at risk of bone deterioration.
After just 30 days, research revealed that magnesium supplementation slowed osteoporosis development considerably. You should also consider consuming more vitamin D3 and K2 to support bone density growth naturally.
Muscle cramps/Pain
If you are lacking in magnesium, your muscles will not be able to work as efficiently as they should, which can lead to cramps and pain. Magnesium is required for the proper functioning of muscles, and it helps to relax them.
Magnesium deficiency has been linked to various types of pain, including back pain, neck pain, migraines, and tension headaches. Magnesium supplements may help to relieve these types of pain.
Type 2 Diabetes
One of the main roles of magnesium is to help control blood sugar levels. When you are magnesium-deficient, your body is less able to use insulin effectively, which can lead to the development of type 2 diabetes.
According to several studies, individuals with diabetes had lower than average magnesium levels, which can raise the risk of disease complications including heart attack or stroke since it affects how well cells respond when they need energy most- during exercise.
The data indicated that diets high in magnesium are linked to a decreased risk of type 2 diabetes, which is unsurprising given magnesium’s role in sugar metabolism. The addition of magnesium supplementation (100 mg/day) reduced the chance of diabetes by 15 percent, according to another research.
What causes magnesium deficiency?
There are many reasons that you may be magnesium-deficient. One of the main reasons is that our diets are typically low in magnesium-rich foods. Magnesium is found in a wide variety of foods, but it is not as readily available as other minerals, such as calcium.
Another reason for magnesium deficiency may be due to poor absorption. Magnesium insufficiency can be hereditary in cases where people are unable to absorb this essential mineral. A diet deficient in high magnesium meals, or even emotional or professional stress, can also deplete magnesium levels from the body. A magnesium deficit due to a poor diet, as well as stress, may cause headaches, diabetes and tiredness.
The main categories of people that are prone to magnesium deficiency are the following:
- People who are battling alcoholism: With the rise of alcohol-related diseases and disorders, it is essential for those who drink regularly to be aware that their drinking may lead them to a Magnesium deficiency. Alcohol literally sucks nutrients from your cells which prevents you from absorbing/utilizing vitamins or minerals in the food we eat with our regular intake – not just when diagnosed as dependent on spirits.
- Those who have type 2 diabetes: Type II diabetes patients may struggle with absorbing magnesium because their kidneys are not working properly due to high glucose concentrations caused by insulin resistance or other factors like dieting successfully while maintaining healthy blood sugar levels. Lowering these levels through natural dietary changes has proven effective at helping people recover from type-II diabetes symptoms.
- Those suffering from gastrointestinal problems: Because most magnesium is absorbed via the small intestines, celiac disease, Crohn’s disease, and regional enteritis are all associated with a lack of magnesium. Furthermore, individuals who have surgery on their gut, such as resection or bypassing of the small intestines, are at risk for magnesium deficiency.
- The elderly are particularly affected: When people age their magnesium levels drop which can lead to them having many health issues such as muscle spasms or twitching in feet due to low intracellular stores of this important nutrient. The elderly are less able to absorb magnesium than younger individuals, so it’s difficult to reverse this problem. They also lose more of what they consume and excrete through urine as a result of their age.
What are the symptoms of magnesium deficiency?
It can be hard to diagnose this deficiency without testing your urine or blood levels. Here are some The symptoms of magnesium deficiency can vary depending on the severity of the deficiency. In general, the early signs of magnesium deficiency include loss of appetite, nausea, fatigue, and weakness. As the deficiency worsens, other symptoms may develop, such as muscle cramps, twitching, tremors, convulsions, and changes in heart rate.
Risks from Excessive Magnesium and Side effects
Excess magnesium from meals is not toxic in healthy individuals since the kidneys eliminate excessive amounts via urine. However, large doses of magnesium obtained through dietary supplements or medical treatments frequently result in diarrhea, which may be accompanied by nausea and stomach discomfort. Magnesium carbonate, chloride, gluconate, and oxide are the most common forms of magnesium that cause diarrhea.
There are several risks from excessive magnesium. These include:
- Fatal hypermagnesemia
- Hypotension
- Nausea
- Vomiting
- Facial flushing
- Diarrhea
- Retention of urine
- Ileus
- Depression
- Lethargy
- Muscle weakness
- Difficulty breathing,
- Irregular heartbeat
- Cardiac arrest
If you experience any of these side effects, it is important to seek medical attention immediately. Excessive magnesium can be life-threatening.
Interactions with medicines
When taking magnesium supplements, it is important to be aware of the interactions that this mineral can have with prescription medications. Magnesium can decrease the absorption of certain drugs, including antibiotics and thyroid medications. It can also interact with heart medications, blood pressure medications, and diabetic medications. If you are taking any of these medications, be sure to speak with your healthcare provider before starting a magnesium supplement. They can help you create a plan that will minimize any potential interactions.
Taking Magnesium supplements
There are a few different types of magnesium supplements: magnesium oxide, magnesium citrate, and magnesium chloride. Magnesium oxide is the least absorbable form of magnesium, while magnesium chloride is the most absorbable form. Magnesium citrate is a good choice if you’re looking for a supplement that also has some detoxification benefits. However, all forms of magnesium are absorbed to some extent and can be effective in raising magnesium levels.
If you’re taking a magnesium supplement, it’s important to also take calcium and vitamin D. This is because magnesium and calcium compete for absorption, so taking them together ensures that both minerals are absorbed. Vitamin D is needed for calcium absorption, so without it, the calcium in your diet may not be absorbed properly.
Magnesium supplements can be taken with or without food. If you have trouble swallowing pills, there are also powder and liquid forms of magnesium supplements available.
Final Thoughts
Magnesium is an important mineral that plays a role in many bodily functions. It’s involved in energy production, protein synthesis, and the regulation of blood sugar levels. Magnesium deficiency can lead to a number of health problems, such as muscle cramps, restless leg syndrome, and headaches.
Good sources of magnesium include leafy green vegetables, nuts, seeds, and whole grains. If you’re not getting enough magnesium from your diet, you may want to consider taking a magnesium supplement. Be sure to also take calcium and vitamin D supplements if you’re taking a magnesium supplement, as these nutrients compete for absorption.
FAQs
By NutriWins team
