Magnesium is an essential nutrient that keeps the body functioning properly. It's crucial for numerous processes, such as regulating muscle and nerve function, blood sugar levels, and blood pressure, as well as making protein, bone, and DNA.
How Much Magnesium Do I Need?
Your magnesium needs vary by age and sex. Here are the daily recommended amounts:
- Birth to 6 months: 30 mg
- Infants 7–12 months: 75 mg
- Children 1–3 years: 80 mg
- Children 4–8 years: 130 mg
- Children 9–13 years: 240 mg
- Teen boys 14–18 years: 410 mg
- Teen girls 14–18 years: 360 mg
- Men: 400–420 mg
- Women: 310–320 mg
- Pregnant teens: 400 mg
- Pregnant women: 350–360 mg
- Breastfeeding teens: 360 mg
- Breastfeeding women: 310–320 mg
What Foods Provide Magnesium?
You can find magnesium naturally in various foods or added to some fortified foods. Here's a list of magnesium-rich foods:
- Legumes, nuts, seeds, whole grains, and leafy green vegetables (like spinach)
- Fortified breakfast cereals and other fortified foods
- Milk, yogurt, and some other milk products
What Types of Magnesium Supplements Are Available?
Magnesium supplements come in various forms, each with different absorption rates and uses. Here are some common types:
- Magnesium Aspartate: Easily absorbed by the body and often used to help with muscle recovery and overall energy production.
- Magnesium Citrate: Highly bioavailable and commonly used as a dietary supplement to ensure proper magnesium levels. It is also known to have a mild laxative effect, making it a choice for relieving occasional constipation.
- Magnesium Lactate: Gentle on the stomach and well-tolerated, making it a good option for those who experience digestive issues with other forms of magnesium.
- Magnesium Chloride: Quickly absorbed and often used to address magnesium deficiencies, improve digestion, and as a supplement for general health.
- Magnesium Oxide: Contains a high percentage of elemental magnesium but has lower bioavailability. It's often used to alleviate constipation due to its laxative effect.
- Magnesium Glycinate: Known for its calming properties, it is easily absorbed and less likely to cause gastrointestinal discomfort, making it suitable for those with sensitive stomachs or those looking to improve sleep quality.
- Magnesium Malate: Often recommended for improving energy levels and muscle performance, as it is involved in ATP production.
- Magnesium Threonate: Noted for its potential cognitive benefits, as it can cross the blood-brain barrier and support brain health and cognitive function.
Magnesium is also included in some laxatives and products for treating heartburn and indigestion.
Am I Getting Enough Magnesium?
Many people in the United States get less magnesium than recommended, particularly men over 70 and teenagers. However, when combined with dietary supplements, total magnesium intake usually meets recommended levels.
What Happens If I Don’t Get Enough Magnesium?
In the short term, a magnesium deficiency might not be obvious as the body regulates its levels by limiting urine loss. Long-term low intake can lead to deficiency, manifesting as loss of appetite, nausea, vomiting, fatigue, and weakness. Severe deficiency can cause numbness, muscle cramps, seizures, personality changes, and abnormal heart rhythm.
Groups More Likely to Have Low Magnesium Intake:
- People with gastrointestinal diseases (e.g., Crohn’s, celiac)
- People with type 2 diabetes
- Long-term alcoholics
- Older adults
Effects of Magnesium on Health
Magnesium is studied for its potential health benefits:
- High Blood Pressure and Heart Disease: Some studies suggest magnesium can modestly lower blood pressure and may reduce the risk of heart disease and stroke.
- Type 2 Diabetes: Higher magnesium intake is linked to a lower risk of type 2 diabetes by helping to break down sugars and reducing insulin resistance.
- Osteoporosis: Magnesium is vital for bone health, and higher intake can improve bone mineral density.
- Migraine Headaches: Some studies show magnesium supplements can reduce the frequency of migraines, though further research is needed.
Can Magnesium Be Harmful?
Magnesium from food and beverages is safe, but high doses from supplements can cause diarrhea, nausea, and abdominal cramping. Excessive intake can lead to serious health issues like irregular heartbeat and cardiac arrest.
Interactions with Medications:
Magnesium supplements can interact with certain medications. For example:
- Bisphosphonates (for osteoporosis) and antibiotics may not be absorbed well.
- Diuretics can affect magnesium levels.
- Long-term use of antacids can lower magnesium levels.
- High zinc doses can interfere with magnesium absorption.
Always consult with healthcare providers about supplement interactions.
Healthful Eating and Magnesium:
For most nutrients, including magnesium, getting them from a balanced diet is best. Sometimes, fortified foods and supplements are necessary, especially during pregnancy or other life stages.
