Magnesium is an essential mineral involved in numerous metabolic processes in the body. It ranks fourth among all elements in the human body by quantity. Although magnesium supplementation has become increasingly common, many people still struggle with deficiency, which can lead to general weakness and muscle cramps. Why is magnesium so crucial for our health? It plays a key role in proper body functioning by regulating electrolyte balance and activating enzymes.
It is important to know how much magnesium is safe for different populations, including adults, pregnant women, and children, to avoid adverse side effects and potential toxicity.
Let’s explore which foods are rich in magnesium and how to enrich your diet with this vital mineral.
What is Magnesium?
Magnesium is a mineral that plays a crucial role in many bodily functions, including energy production, nerve function, and muscle contraction. It is the fourth most abundant mineral in the human body and is essential for the proper functioning of cells, tissues, and organs. Magnesium is involved in over 300 biochemical reactions in the body, including the synthesis of DNA, RNA, and the antioxidant glutathione. This mineral is indispensable for maintaining the health of our bones, muscles, and nervous system, making it a cornerstone of overall well-being.
Role of Magnesium in the Body
Magnesium is essential for proper functioning of the entire human body. The recommended daily intake varies depending on factors such as body condition, gender, and age, but generally, healthy adult women should consume about 300 mg of magnesium, while men need 400 mg. Interestingly, pregnant women have increased magnesium requirements, similar to those of men.
Why is magnesium so important for our health? It’s primarily responsible for our general well-being and motivation to perform daily tasks. This mineral regulates blood glucose levels, maintaining stable and safe sugar levels. It’s also crucial for cardiovascular health and helps maintain proper blood pressure. Adequate magnesium levels reduce the risk of heart arrhythmia and ischemic heart disease. Magnesium also significantly impacts our immune and nervous systems. As we can see, magnesium’s role in the body is vital as it regulates basic processes responsible for proper functioning of the entire organism.
Clinical trials have shown that magnesium chloride, in particular, plays a significant role in managing type 2 diabetes by improving glucose metabolism and reducing insulin resistance.
Benefits of Magnesium
Magnesium offers a multitude of health benefits that extend across various bodily systems. One of its most significant advantages is its ability to reduce the risk of cardiovascular disease. By helping to maintain proper blood pressure and supporting heart health, magnesium plays a vital role in preventing heart-related issues. Additionally, magnesium can help lower blood pressure, particularly diastolic blood pressure, which is crucial for overall cardiovascular health.
Beyond heart health, magnesium is also beneficial for managing type 2 diabetes by improving insulin sensitivity and regulating blood sugar levels. It aids in bone health, reducing the risk of osteoporosis, and is essential for muscle function, helping to alleviate muscle cramps, spasms, and weakness. Moreover, magnesium has been shown to improve sleep quality and reduce symptoms of anxiety and depression, making it a versatile mineral for both physical and mental health.
Symptoms of Magnesium Deficiency
We now know that maintaining adequate magnesium levels is crucial to avoid deficiency. Magnesium is primarily stored in bones, muscles, and soft tissues. An adult body contains approximately 35 grams of magnesium, with only 1% stored in the blood.
Magnesium deficiency symptoms are hard to overlook. They affect almost all systems in our body. The most common symptom affecting most people with this deficiency is a significant decrease in energy levels and deterioration of well-being. We feel sleepy, irritable, tired, and lack motivation to perform tasks that previously caused no problems. As a result, we become less effective and creative, which can negatively impact our work or school performance. Deficiency can also lead to concentration and memory problems.
Low magnesium intake is associated with increased inflammation levels, which can lead to the development of chronic diseases such as type 2 diabetes. Proper magnesium supplementation can help reduce inflammation markers and improve overall health.
Another common symptom of magnesium deficiency is muscle cramps and twitches, sometimes accompanied by tingling and numbness. These symptoms can also affect the lips and eyelids. Research has shown that insufficient magnesium in the body contributes to hair loss, excessive sweating, and nail brittleness.
Mood disorders caused by magnesium deficiency can also lead to neurological issues, manifesting as anxiety, hyperactivity, and in extreme cases, even depression. People with deficiency may also complain of heart palpitations, hypertension, or heart rhythm disturbances.
Unlike magnesium deficiency, excess magnesium (hypermagnesemia) is extremely rare, and its most common symptom is diarrhea and severe dehydration. However, consuming too much magnesium, particularly from supplements, can lead to serious health risks such as irregular heartbeat, low blood pressure, and confusion. It is important to adhere to recommended dosages to avoid toxicity.
Magnesium is primarily supplied to the body through food. The need for this mineral increases in physically active individuals, pregnant women, and children during growth phases. Magnesium from food sources is significantly better absorbed than oral supplements.
To maintain a healthy and vital body, our diet and what we put on our plates is very important. There is a group of healthy and nutritious foods that should be included in our daily diet to meet magnesium requirements. Foods high in magnesium include:
- Pumpkin seeds - 550 mg magnesium/100g - are leaders among magnesium-rich products and are also a valuable source of essential unsaturated fatty acids. They make an excellent addition to salads and soups.
- Wheat bran - 490 mg magnesium/100g - regulates bowel function and affects bowel movement frequency, being helpful in fighting constipation.
- Cocoa - 420 mg magnesium/100g - rich in polyphenols, and dark chocolate is an immediate remedy during energy drops.
- Almonds - 270 mg magnesium/100g - an excellent source of B vitamins, making a nutritious and satisfying snack during the day.
- Buckwheat - 220 mg magnesium/100g - a source of protein and complex carbohydrates that affect post-meal satiety.
Besides the above-mentioned ingredients, legumes such as soybeans and white beans, hazelnuts, whole-grain bread, oat bran, and wheat germ are also noteworthy. By including these products in our daily diet, we can be sure that along with valuable vitamins and minerals, we’re providing adequate amounts of magnesium.
Causes and Prevention of Magnesium Deficiency
Magnesium deficiency can have many causes, with poor diet being one of the most common. Consuming processed foods low in nutritional value can lead to low magnesium levels in the body. Chronic diseases such as diabetes or kidney diseases can also affect magnesium excretion and lead to deficiencies. Stress, which is an integral part of modern life, also contributes to lower magnesium levels, as the body uses more of this mineral in stressful situations. Some medications, such as diuretics or antibiotics, can also affect low magnesium levels.
Magnesium salts are often used as dietary supplements and medications, but excessive intake can pose health risks. Certain forms of magnesium can cause gastrointestinal issues, such as diarrhea, due to their osmotic activity and effects on gastric motility. Additionally, individuals with impaired kidney function are at risk of magnesium toxicity.
To prevent magnesium deficiency, it’s worth including magnesium-rich foods in your diet. Pumpkin seeds, buckwheat, leafy green vegetables, beans, peas, nuts, almonds, dates, cocoa, dark chocolate, raisins, rennet cheeses, fish, soybeans, potatoes, and bananas are just some of the products worth consuming regularly. It’s also important to avoid products that may interfere with magnesium absorption, such as phytic acid, oxalates, and phosphates. Through a balanced diet rich in magnesium, we can effectively prevent deficiencies and enjoy better health.
Groups at Risk of Magnesium Deficiency
Certain groups of people are at a higher risk of magnesium deficiency, which can lead to various health issues. Individuals with gastrointestinal diseases, such as Crohn’s disease or celiac disease, often have impaired magnesium absorption, putting them at risk. People with type 2 diabetes are also susceptible due to increased magnesium excretion through urine. Alcohol dependence is another significant risk factor, as excessive alcohol consumption can interfere with magnesium absorption and increase its excretion.
Older adults are particularly vulnerable to magnesium deficiency due to decreased absorption efficiency and increased renal excretion. Additionally, people with kidney disease or heart disease, and those taking certain medications like diuretics, proton pump inhibitors, and some antibiotics, may also experience lower magnesium levels. Recognizing these at-risk groups is crucial for early intervention and prevention of deficiency-related health problems.
Magnesium During Pregnancy
As mentioned earlier, increased magnesium intake during pregnancy is essential as the requirement for this mineral increases. This element is absolutely necessary for proper pregnancy development. Pregnant women’s diets often focus on specific food groups, depending on the future mother’s cravings for certain tastes. This can lead to deficiencies, so additional magnesium supplementation is recommended for pregnant women. Supplements enriched with vitamin B6, which increases the absorption of this mineral, are recommended for pregnant women.
Magnesium sulfate, along with magnesium oxide, may not be as effectively absorbed in the body compared to options like magnesium citrate and chloride, which are noted for their higher solubility and ability to dissolve in liquid.
Deficiency can cause painful cramps, which in turn can result in premature labor that could threaten the life of both mother and child. Doctors recommend discontinuing magnesium supplements at week 35 of pregnancy. Magnesium is also recommended for all women who are planning to have a baby.
Natural Sources of Magnesium
Incorporating magnesium-rich foods into your diet is a natural and effective way to maintain adequate magnesium levels. Dark leafy greens, such as spinach and kale, are excellent sources of this essential mineral. Nuts and seeds, including almonds, pumpkin seeds, and sunflower seeds, are also rich in magnesium and make for convenient, healthy snacks.
Legumes like black beans, chickpeas, and lentils provide a substantial amount of magnesium, as do whole grains such as brown rice, quinoa, and oats. Certain types of fish, including salmon and mackerel, are not only good sources of magnesium but also offer beneficial omega-3 fatty acids. Additionally, fortified foods like cereals and energy bars can help boost your magnesium intake. By including these diverse food options in your daily diet, you can ensure a steady supply of dietary magnesium.
Most Popular Forms of Oral Magnesium Supplementation
We now know why magnesium is so important in our body. But which magnesium supplement to choose when we’re aware that we’re getting too little from meals? Which magnesium is the best? Here are the most popular forms of magnesium available in pharmacies:
It’s also important to note symptoms of excess magnesium, such as nausea, dizziness, or low blood pressure, to avoid potential adverse effects.
- Magnesium citrate - Features high bioavailability at 90%, making this form of magnesium definitely the most popular and effective. Citrate may also have laxative properties, so it’s recommended for people having problems with regular bowel movements.
- Magnesium lactate - A very well-absorbed form of magnesium that usually doesn’t lead to digestive system problems. Due to the lack of side effects, it’s the most commonly recommended form of magnesium for children. Magnesium oxide is often used in dietary supplements, but it can interact with medications like levodopa/carbidopa, potentially decreasing their effectiveness.
- Magnesium taurate - A combination of magnesium with taurine, which together affect cell membrane stabilization. An excellent choice for people with cardiovascular problems and, unlike citrate, has no laxative properties.
- Magnesium threonate - One of the newer forms of magnesium on the market. Magnesium in this form positively affects the nervous system and alleviates strong signs of stress.
- Magnesium malate - The best form of magnesium for tired and energy-deprived people. Magnesium malate has alkalizing properties and doesn’t cause acidity in the body. It also doesn’t lead to digestive system problems.
- Magnesium carbonate - Recommended for people suffering from stomach reflux and indigestion because it has acid-neutralizing properties. However, the downside is low bioavailability at 30%. Magnesium hydroxide is commonly used in medications like laxatives and antacids, with specific dosage recommendations to ensure safety and effectiveness.
We hope this article has helped you understand why magnesium is so important in our body. The wide selection of magnesium supplements allows for choosing the appropriate preparation that meets each of our expectations. However, remember that food rich in this mineral remains the best-absorbed source of magnesium.
Magnesium Supplementation and Magnesium Levels
Magnesium supplementation may become necessary when diet doesn't provide sufficient amounts of this mineral. However, before reaching for supplements, it's worth consulting a doctor to avoid the risk of overdose. Excess magnesium, although rare, can lead to symptoms such as diarrhea and dehydration.
The best sources of magnesium in supplements are organic preparations such as magnesium lactate, magnesium citrate, and magnesium aspartate. These forms of magnesium are characterized by high bioavailability and are well-tolerated by the body. Magnesium supplementation can help treat deficiency symptoms such as fatigue, muscle cramps, and general weakness. Regular intake of magnesium in appropriate doses can significantly improve our well-being and support proper body functioning.
However, remember that magnesium supplementation should be treated as a dietary supplement, not a substitute. Food products rich in this mineral remain the best-absorbed source of magnesium, so it's worth maintaining a balanced diet to ensure proper magnesium levels in the body.
Interactions with Medications
Magnesium can interact with various medications, potentially affecting their efficacy and leading to adverse effects. Diuretics, commonly used to treat high blood pressure, can increase magnesium excretion, leading to lower magnesium levels. Heart medications, such as calcium channel blockers, may also interact with magnesium, affecting heart function and blood pressure regulation.
Antibiotics, particularly tetracyclines and fluoroquinolones, can bind with magnesium in the digestive tract, reducing the absorption of both the antibiotic and the mineral. Medications used to treat osteoporosis, like bisphosphonates, can have reduced effectiveness when taken with magnesium supplements. Additionally, certain antidepressants and anti-anxiety medications may interact with magnesium, potentially altering their intended effects.
Given these potential interactions, it is crucial to consult with a healthcare professional before starting any magnesium supplementation, especially if you are taking other medications. This ensures that you can safely benefit from magnesium’s health advantages without compromising the effectiveness of your prescribed treatments.
