All About Magnesium

19 october 2023

Do you sometimes feel tired, or do you have the feeling that muscle pain lingers for too long? Then magnesium might be the missing piece of the puzzle. Here you'll discover everything you want to know about magnesium. We will delve into what it is, what it's good for, and which foods contain it.

What is Magnesium?

Magnesium is an essential mineral required in small amounts for a wide range of bodily functions. It acts as a co-factor in over 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 can be found in various forms: organic and inorganic. Below, we explain both forms.

Organic and Inorganic Forms

Organically bound minerals are linked to an organic substance like an amino acid, which often results in better absorption by the body. Inorganic forms are usually less absorbable 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

Inorganic Forms of Magnesium:

Magnesium oxide
Magnesium chloride
Magnesium sulphate

Did you know... each type of magnesium has its own 'expertise'? Citrate is ideal for athletes, bisglycinate promotes mental resilience, taurate aids mental balance, and malate supports energy.

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

How is Magnesium Absorbed?

Magnesium is primarily absorbed in the small intestine. Of the magnesium found in food, your body absorbs about 20-60%. The absorbability also depends on the form. For example, magnesium citrate and magnesium bisglycinate are generally the most absorbable.

Factors Affecting Magnesium Absorption

Presence of other minerals like calcium. Magnesium and calcium compete for absorption in the intestines. A balanced ratio between magnesium and calcium is important for absorption.
Overall health of the digestive system. Since many nutrients, including magnesium, are absorbed in the intestines, a healthy gut function is essential.

Where is Magnesium Found?

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

Want to know more? Discover the various causes of the decline in 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)
Wholemeal 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 normal bones.
Cell division: Magnesium plays a role in the cell division process.
Protein synthesis: Magnesium contributes to normal protein synthesis.
Electrolyte balance: Magnesium contributes to a good electrolyte balance.
Energy: Magnesium contributes to a 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 functions.
Fatigue: Magnesium helps reduce fatigue and tiredness.
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 fatigue, which is crucial for optimal athletic performance.

Magnesium During Pregnancy

Pregnant women have an increased need for magnesium. This is because magnesium plays a role in the cell division process, which is important during pregnancy. The recommended amount of magnesium during pregnancy is 300 milligrams per day. Always consult your healthcare provider 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 varies by group. The table below shows the recommended daily amount of magnesium per group.

Group	Daily Recommendation in Milligrams
6-11 months	80
1-2 years	85
2-5 years	120
6-9 years	200
Boys 9-13 years	280
Boys 14-17 years	350
Men 18 years and older	350
Girls 9-13 years	280
Girls 14-17 years	280
Women 18 years and older	300
Pregnant women	300
Breastfeeding women	280

What are the Symptoms of Magnesium Deficiency?

Magnesium deficiency is not very common as it is found in many foods. However, you may develop a deficiency if your intestines or kidneys are not functioning properly.

Symptoms of Magnesium Deficiency May Include:

Fatigue
Muscle cramps
Heart palpitations

What are the Consequences of Excess Magnesium?

Excess magnesium can only occur with excessively high doses of a magnesium supplement, magnesium salt, or mineral water with too much magnesium. Besides the amount of magnesium you get from your diet, if you consume more than 250 milligrams extra per day, you may experience digestive issues.