Magnesium is very often called the element of life. This name is very on spot – that’s because magnesium supports functioning of many organs and systems. Magnesium deficiency is commonplace these days – which has a negative impact on our health and well-being.
On top of that, not having enough magnesium might contribute to development of certain diseases of affluence, including cardiovascular diseases, which are one of the main causes of mortality these days.
How to prevent this? By having a magnesium rich diet, but also by not forgetting about supplementation – as in many cases diet alone doesn’t contain the required daily dose of magnesium.
Our body’s magnesium requirement
We already know that magnesium is one of the most valuable ingredients of the diet.
The most important roles of magnesium in the body are:
– regulating the functioning of more than 300 enzymes
– supporting the functioning of the cardiovascular system
– regulating the functioning of the thyroid
– supporting the functioning of muscles
– regulating the blood cholesterol level
– strengthening bones and teeth
– supporting the functioning of the nervous system and learning processes
– ensuring a proper course of pregnancy
Now you know how important magnesium is for your body.
The requirement for this element depends on age and is as follows:
– children 0 – 6 months old: 30 mg
– children 7 – 12 months old: 75 mg
– children 1 – 3 years old: 80 mg
– children 4 – 8 years old: 130 mg
– children 9 – 13 years old: 240 mg
– children 14 – 18 years old: 360 – 400 mg
– men: 400 – 420 mg
– women: 310 – 320 mg
– pregnant and breastfeeding women: 350 – 400 mg
The purpose of taking adequate doses of magnesium is to prevent its deficiencies and maintain a perfect condition of health. The most important source of magnesium is diet – but can the modern eating model provide the adequate dose of magnesium?
Sources of magnesium in diet – is it enough?
Magnesium is an element that is present in many plant and animal based products.
The richest sources of magnesium in the diet are:
– cocoa
– sunflower seeds
– almonds
– buckwheat, oatmeal, brown rice
– white bean
– hazelnuts, pistachio, walnuts
– graham and whole-wheat bread
– parsley leaves, lettuce
– broccoli, green beans, carrot
– apples, bananas
Slightly less magnesium can be found in animal-based products, such as eggs, cheese, cottage cheese, fish and red meat.
Accessibility of magnesium provided by the diet is affected by how much of it is absorbed from the digestive tract. Bioavailability of magnesium might be significantly limited even by things like phytic acid, which is present in large amounts in the richest sources of magnesium, which are legumes and wheats. It makes magnesium much harder to absorb.
Other factors that limit absorption of magnesium from the diet are:
– alcohol
– antibiotics
– oxalic acid
– fiber
– heart medications
– diuretics
– laxatives
In the end, the amount of magnesium provided by the diet is not the same as the amount of magnesium used by the body. In order to prevent magnesium deficiency, it’s a good idea to start taking supplements.
Magnesium supplementation – what should the magnesium dosage be?
The supplement market is full of preparations containing magnesium. Just like with the diet, magnesium supplementation might be limited by the absorption rate for this element. The most bioavailable forms of magnesium are the organic ones, like magnesium citrate. The absorption rate of magnesium for supplements is also influenced by the magnesium dosage – it is nice when the magnesium dosage from a supplement covers the daily requirement for this compound. Which makes it a good idea to take about 300 – 400 mg of magnesium daily. It is very beneficial to combine magnesium with vitamin B6 – this vitamin has a positive influence on absorption rate of magnesium.
But could magnesium supplementation lead to overdosing this element? Not likely – as long as we take the supplement as per the recommended dosage. The potential excess of magnesium will be successfully excreted with urine, and getting the maximum dose of magnesium will provide you with good health and youthful look.
