Magnesium

How much magnesium do I need daily, should I take supplements, in which foods is it? These are some of the questions we will answer

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 found in some medications (such as antacids and laxatives).

Magnesium participates in over 300 enzyme systems that regulate various reactions in the body.

Magnesium participates in protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. It is also needed for energy production, contributes to bone growth, the synthesis of DNA, RNA, it also plays a role in the transport of calcium and potassium ions which are important in muscle contraction and normal heart rhythm and in general it is necessary and needed for many functions in the body.

How much magnesium do we need per day?

Recommended Dietary Allowance (RDA): Average daily intake level sufficient to meet the needs of nearly all (97%–98%) healthy individuals.

(National Institutes of Health, 2022)

We note that adult men aged 19-30 need 400mg per day while women aged 19-30 need 310mg per day and this changes little after the age of 30 where men need an extra 20mg and women an extra 10mg. In pregnancy, of course, there are greater demands.

Magnesium sources:

In general, seeds, legumes, nuts (almonds, cashews, peanuts), whole wheat bread and whole grains (brown rice), some fruits, and cocoa are considered good sources of magnesium.

Here in the table you can see some sources and the content.

The DV here tells us what % of our needs this amount of food will cover

Food	per	Mg	DV%
Pumpkin seeds	30 gr	156	37
Almonds	30 gr	111	26
Boiled spinach	½ cup	80	19
Cashews	30 gr	78	19

Certain food processing methods such as boiling vegetables and processing grains, processing say raw rice into white rice cause significantly lower magnesium content.

For example there is a loss of magnesium: white flour (−82%), white rice (−83%), in white sugar (−99%). Since 1968, there has been a 20% decrease in the magnesium content of wheat, probably due to unbalanced fertilization of the soil and general cultivation methods.

Magnesium supplements

Magnesium that occurs naturally in food is not harmful and does not need to be restricted, but magnesium from dietary supplements should not be consumed in amounts above the upper limit, unless recommended by a specialist.

For many age groups, the upper limit appears to be lower than the recommended amount. That's because the recommended amounts include magnesium from all sources—food, beverages, supplements, and medications. The upper limits include magnesium only from dietary supplements and drugs. they do not contain magnesium which is found naturally in food and drinks.

High magnesium intake from dietary supplements and medications can cause diarrhea, nausea, while extremely high intakes can lead to irregular heartbeat and even cardiac arrest.

The upper limit in this table refers to magnesium taken in pharmaceutical or supplemental form, in addition to the magnesium content already present in the diet and for adults it is 350mg while there are sources that mention 250mg.

(National Institutes of Health, 2022)

There are different types of magnesium supplements such as

• Magnesium citrate is easily absorbed by your body. It is mainly used to increase magnesium levels and treat constipation.

• Magnesium oxide can help relieve digestive problems such as heartburn and constipation. Since the body does not absorb it well, it is not a good choice for those who need to increase their magnesium levels. You may want to consult a doctor before taking magnesium oxide.

• Magnesium chloride is easily absorbed orally and is used to treat heartburn, constipation and low magnesium levels

• Magnesium lactate is effective as a dietary supplement and probably gentler on the digestive system.

And that's not all, there are others

Amounts in different supplement formulations can vary, so check the label to make sure you're taking the proper dose and not exceeding the upper limits.

Generally we can get all the magnesium we need from our diet and if there is a need for a supplement for any reason then we consult a specialist

Hypo-Hyper magnesemia

Habitual low magnesium intake or excessive losses, due to various causes, can lead to subclinical magnesium deficiency.

• The Initial signs of magnesium deficiency: weakness, loss of appetite, fatigue, nausea, vomiting.

• Then and as magnesium deficiency worsens: muscle twitching 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 is also a problem with symptoms starting from simple weakness, nausea and reaching even cardiorespiratory arrest, but usually to reach such levels there are probably other conditions such as kidney diseases (Marco Cascella & Marco Cascella; Sarosh Vaqar ., 2023).

References:

• Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. PMID: 33808247; PMCID: PMC8065437.

• Marco Cascella, & Marco Cascella; Sarosh Vaqar. (2023, June 4). Hypermagnesemia. NIH. https://www.ncbi.nlm.nih.gov/books/NBK549811/#:~:text=Severe%20hypermagnesemia%20(greater%20than%2012,over%2015%20mg%2FdL).

• National Institutes of Health. (2022, June 22). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=The%20DV%20for%20magnesium%20is,years%20and%20older%20%5B11%5D.