What is magnesium and why do you need this mineral?

Magnesium is an essential mineral that plays a crucial role in the body. It supports more than 300 processes, such as proper muscle function, nerve signal transmission, and maintaining strong bones and teeth. Magnesium is, therefore, indispensable for good health. Without sufficient magnesium, these processes could be disrupted, affecting your daily functioning. This blog is for you if you want to learn more about magnesium.

Where can you find magnesium?

Magnesium naturally occurs in a wide variety of foods. Let’s take a look at where magnesium is naturally found. Green leafy vegetables, such as spinach and kale, are excellent sources of magnesium. For example, one serving of cooked spinach (approximately 180 grams) provides around 157 mg of magnesium, which is a significant contribution to your daily intake. Nuts and seeds (like pumpkin seeds) are another great source; 30 grams of pumpkin seeds, for instance, contain about 150 mg of magnesium.

Magnesium is also found in legumes and whole grains such as oatmeal and whole-grain bread. Fruits, such as bananas and avocados, are good sources too. A medium-sized banana provides about 32 mg of magnesium, while fatty fish like salmon and mackerel also contain magnesium and contribute to your daily magnesium intake alongside their healthy fats.

By following a varied diet and regularly consuming products from these groups, you ensure sufficient magnesium intake without needing to rely on magnesium supplements[1].

How much magnesium do you need per day? What is the recommended daily amount?

The recommended daily intake of magnesium (RDI) depends on your age and gender. For adult men, it is around 350 milligrams per day, while adult women need approximately 300 milligrams per day [2]. In some cases, magnesium needs may be higher, such as during pregnancy or for people who exercise intensively. In such situations, magnesium supplements can be helpful to meet the increased demand. A healthy and varied diet usually provides enough magnesium, but it doesn’t hurt to monitor your daily intake and consider extra magnesium if needed.

What different forms of magnesium are there?

Magnesium comes in various forms, each with its benefits. Let’s start with magnesium bisglycinate, a form we often recommend. This type of magnesium is well-absorbed throughout your body—even your brain benefits from it. It’s a versatile option that not only helps your muscles relax but also supports mental sharpness. Ideal if you’re looking for a supplement that does more than just aid physical recovery.

Next, there’s magnesium citrate, popular among those seeking extra muscle support. This type is mainly absorbed by your body rather than your brain, making it perfect for muscle support after a long day or workout.

For athletes or anyone needing an energy boost, magnesium malate is an excellent choice. This form is known for its role in muscle recovery and improving energy levels. It’s no surprise that athletes often prefer malate as their go-to magnesium—it helps you recover and provides an extra energy boost.

Finally, magnesium taurate is a form similar to bisglycinate, offering comparable benefits for both body and mind. It’s a gentle, well-absorbed form of magnesium that helps you relax while keeping your brain sharp. Perfect for those aiming to maintain balance!

• Magnesium bisglycinate: ideal for relaxation and mental clarity.
• Magnesium citrate: great for muscle recovery and electrolyte balance.
• Magnesium malate: supports energy and muscle recovery.
• Magnesium taurate: combines relaxation with nervous system support.

When should you take magnesium?

Magnesium can be taken at any time of the day, but many people prefer to take it in the evening. This is because magnesium has a relaxing effect on the muscles, which can contribute to better sleep. If you take magnesium as a supplement, it’s often best to take it with a meal. This improves absorption and can help prevent stomach discomfort. Consistency is key, so try to take it around the same time every day.

How do you know if you’re getting enough magnesium?

If you follow a varied diet rich in vegetables, nuts, seeds, whole grains, and fish, you’re likely getting enough magnesium. However, if you experience fatigue or muscle tension, it’s worth evaluating your magnesium intake. When in doubt, you can always consult a doctor to test your magnesium levels. This is especially important if you think your needs are higher due to stress or intense physical activity.

What are the risks of too much magnesium?

Fortunately, magnesium from food is almost always safe, and even magnesium supplements are fine as long as you stick to the Daily Reference Intake (DRI). Bioavailable forms such as magnesium bisglycinate and magnesium malate are well absorbed by your body and safe to use as long as you don’t exceed the dosage.

Conclusion

Magnesium is an essential mineral that contributes to your health in many ways. Whether it’s for your muscles, energy production, or mental clarity, this versatile mineral plays an important role. With a varied diet, you can already get plenty of magnesium, and if you need extra support, there are different forms of magnesium supplements to match your needs. As long as you stick to the recommended daily intake, magnesium is a safe and valuable addition to your daily routine. If you’re unsure about your magnesium intake, don’t hesitate to consult a doctor or specialist.

[1] https://www.voedingscentrum.nl/encyclopedie/magnesium.aspx#blokwaar-zit-magnesium-in?

[2] https://www.efsa.europa.eu/en/efsajournal/pub/4186#:~:text=For%20adults%2C%20an%20AI%20for,mg%2Fday%20for%20both%20sexes.