Magnesium, an abundant mineral in the body, is found in many foods, can be added to food products, is available as a supplement, and is present in certain medications (such as antacids and laxatives).

Magnesium is involved in over 300 enzymatic systems that regulate various reactions in the body.

It plays a role in protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It is also necessary for energy production, bone development, and the synthesis of DNA and RNA. It contributes to the transport of calcium and potassium ions, which is crucial for muscle contraction and normal heart rhythm. Overall, magnesium is essential and needed for many bodily functions.

How much magnesium do we need per day?
Recommended Dietary Allowance (RDA): The average daily intake level sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals.

Meanwhile, certain food processing methods, such as boiling vegetables and processing cereals—like converting brown rice to white rice—cause a significant reduction in magnesium content.

For example, magnesium losses are observed as follows: white flour (−82%), white rice (−83%), and white sugar (−99%). Since 1968, there has been a 20% decrease in magnesium content in wheat, possibly due to soil depletion from unbalanced fertilization and generally farming practices.

Magnesium Supplements

Firstly, magnesium naturally present in foods is not harmful and does not require restriction. However, magnesium from dietary supplements should not be consumed above the upper limit unless recommended by a healthcare professional.

For many age groups, the upper intake level appears lower than the recommended amount. This is because recommended amounts include magnesium from all sources—foods, drinks, supplements, and medications. The upper limits, however, include magnesium only from supplements and medications, excluding magnesium naturally found in foods and beverages.

High intake of magnesium from supplements and medications can cause diarrhea, nausea, and very high intakes may lead to irregular heartbeat or even cardiac arrest.

The upper intake level (UL) shown in this table refers to magnesium taken in medicinal or supplemental form, in addition to the magnesium already present in the diet, and for adults it is set at 350 mg, although some sources mention 250 mg
(National Institutes of Health, 2022).

Types of Magnesium Supplements:

• Magnesium citrate: Easily absorbed by the body. Mainly used to increase magnesium levels and treat constipation.
• Magnesium oxide: Can help relieve digestive issues like heartburn and constipation. Because the body absorbs it poorly, it’s not the best choice if you need to raise magnesium levels. It’s advisable to consult a doctor before taking magnesium oxide.
• Magnesium chloride: Well absorbed orally and used to treat heartburn, constipation, and low magnesium levels.
• Magnesium lactate: Effective as a dietary supplement and possibly gentler on the digestive system.

There are other forms as well.

Supplement doses can vary between products, so check the label to ensure you take the correct dose and don’t exceed the upper limits.

Generally, we can get all the magnesium we need from our diet. If supplementation is necessary for any reason, consulting a healthcare professional is recommended.

Hypo- and Hypermagnesemia

• Low magnesium intake or excessive losses due to various causes can lead to subclinical magnesium deficiency.
• Early signs of magnesium deficiency include weakness, loss of appetite, fatigue, nausea, and vomiting.
• As deficiency worsens, muscle spasms and cramps, numbness, tingling, personality changes, abnormal heart rhythms, and seizures may occur.
• Severe deficiency can lead to hypocalcemia or hypokalemia.

On the other hand, hypermagnesemia (excess magnesium) is also a problem, with symptoms ranging from mild weakness and nausea to cardiopulmonary arrest. Usually, reaching such high levels involves other conditions such as kidney disease (Marco Cascella & Marco Cascella; Sarosh Vaqar, 2023).