All about magnesium

Do you sometimes feel tired, or feel you need extra support for flexible, supple muscles? Then magnesium might be the missing piece of the puzzle. Here you’ll discover everything you want to know about magnesium. We’ll explain what it is, what it’s good for, and which foods contain it.

What is magnesium?

Magnesium is an essential mineral that’s needed in small amounts for a wide range of bodily functions. It is a cofactor in more than 300 enzymatic reactions and plays a key role in processes such as energy production, muscle contraction and bone development.

What are the different forms of magnesium?

Magnesium comes in different forms: organic and inorganic. Below, we explain both.

Organic and inorganic forms

Organically bound minerals are linked to an organic compound such as an amino acid, which often results in better absorption by the body. Inorganic forms are usually less well absorbed, but are often cheaper. Read here which form of magnesium is best absorbed. 

Organic forms of magnesium: 

• Magnesium citrate
• Magnesium taurate
• Magnesium bisglycinate
• Magnesium lactate
• Magnesium malate
• Magnesium glycerophosphate

Inorganic forms of magnesium: 

• Magnesium oxide
• Magnesium chloride
• Magnesium sulphate

Did you know… each type of magnesium has its own ‘area of expertise’? Magnesium citrate is ideal for athletes: it supports energy metabolism and plays a role in maintaining supple muscles. Magnesium bisglycinate supports mental balance and concentration, magnesium taurate supports the nervous system, and magnesium malate supports energy levels and is good for the muscles. 

Want to know more? Discover when to use which type of magnesium. 

How is magnesium absorbed?

Magnesium is mainly absorbed in the small intestine. Of the magnesium found in food, your body absorbs around 20–60%. Absorption also depends on the form: magnesium citrate and magnesium bisglycinate are generally among the best absorbed.

Factors that influence magnesium absorption

• Presence of other minerals such as calcium. Magnesium and calcium compete for absorption in the intestines. A balanced ratio between magnesium and calcium is therefore important for absorption. 
• Overall digestive health. Because many nutrients, including magnesium, are absorbed in the intestines, healthy gut function is essential.

What foods contain magnesium?

Magnesium is found mainly in grains, nuts, beans and green vegetables. Because chlorophyll (leaf green) has a magnesium atom at its core, a useful rule of thumb is: the deeper the green colour, the more magnesium the vegetable contains. However, due to soil depletion caused by agriculture and artificial fertilisers, the magnesium content of foods is not as high as it used to be. This is especially true for foods from non-organic farming.

Want to know more? Discover the different causes of the decline of vitamins and minerals in food.

Sources of magnesium include: 

• Unsalted peanuts (54 milligrams per handful of 25 grams)
• Spinach (39 milligrams per spoonful of 50 grams)
• Wholewheat pasta (28 milligrams per large spoonful of 60 grams)
• Chicken breast (25 milligrams per 70 grams of cooked chicken breast)

What is magnesium good for?

Magnesium is involved in more than 300 processes, including:

• Bones: Magnesium contributes to the maintenance of strong bones.
• Cell division: Magnesium contributes to the process of cell renewal.
• Protein synthesis: Magnesium contributes to normal protein synthesis.
• Electrolyte balance: Magnesium contributes to a healthy electrolyte balance.
• Energy: Magnesium contributes to normal energy-yielding metabolism.
• Nervous system: Magnesium contributes to the normal functioning of the nervous system.
• Muscles: Magnesium contributes to normal muscle function.
• Psychological function: Magnesium contributes to normal psychological function.
• Tiredness: Magnesium contributes to the reduction of tiredness and fatigue.
• Teeth: Magnesium contributes to the maintenance of normal teeth.

Magnesium for athletes

Athletes often have an increased need for magnesium. This is because magnesium contributes to normal muscle function and helps reduce tiredness and fatigue.

Magnesium during pregnancy

Pregnant women have an increased need for magnesium. This is because magnesium plays a role in the process of cell division, which is important during pregnancy. The recommended amount of magnesium during pregnancy is 300 milligrams per day. Always consult your doctor before starting supplements during pregnancy to ensure safe and healthy intake.

What is the recommended daily amount of magnesium?

The recommended daily amount of magnesium differs by group. In the table below you can see the recommended daily amount of magnesium per group.

What are the symptoms of a magnesium deficiency?

A magnesium deficiency is not very common, as it can be found in many foods.

What are the consequences of too much magnesium?

Too much magnesium can only occur with excessively high doses of a magnesium supplement, magnesium salt, or mineral water containing too much magnesium. In addition to the magnesium you get from your diet, taking more than 250 milligrams extra per day can cause intestinal complaints.

In conclusion

Magnesium is an essential mineral with a range of benefits for the body, from supporting normal bones to reducing tiredness and fatigue. 

Want to know more? Visit one of our shops or start the online chat for personal advice from our health coaches.

Sources

1. Netherlands Nutrition Centre (Voedingscentrum) 
2. Keuringsraad, KOAG/KAG
3. European Food Safety Authority (EFSA)
4. Natuur en gezondheidsProducten Nederland (NPN)
5. Information Centre for Food Supplements & Health (IVG)