This mineral plays a very important role in hundreds of biochemical processes in the body, from functioning muscles and nerves to building a healthy immune system. Since all functions of magnesium are crammed into every step of maintaining one’s well-being, people need to know how much magnesium is required in a day, as well as what the symptoms of magnesium deficiency are.
In this article, we discuss recommended daily intake, how our needs are affected by various factors, the importance of this vital nutrient, and how to ensure you are getting enough through your diet and supplements.
Why Is Magnesium Important?
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Magnesium is often called the “unsung hero” of minerals because it has an impact on almost every organ in the body. Some of these critical roles include:
Muscle and Nerve Function: It helps regulate proper muscle contractions and ensures that nerves send the proper signals. Magnesium keeps your heartbeat steady.
Bone Health: Magnesium, in combination with calcium and vitamin D, is very helpful in maintaining healthy and strong bones.
Blood Sugar Control: It regulates insulin and helps maintain normal glucose levels, which might help prevent type 2 diabetes.
Given all these essential roles, it’s very apparent that magnesium is one of those nutrients we can’t afford to ignore. How much of it should you take daily, though?
Recommended Magnesium Daily Intakes
The level of magnesium required by the body varies with age, gender, and life stage. Based on the NIH, here are your recommended levels:
- Males (19-30 years): 400 mg/day
- Males (31+ years): 420 mg/day
- Women aged 19-30 years: 310 mg/day
- Women aged 31 years and above 320 mg/day
- Pregnant Women: 350-360 mg/day
- Breastfeeding Women: 310-320 mg/day
- Children and Adolescents: 80-410 mg/day varies with age
Manifestations of Deficiency
Magnesium deficiency may go largely unnoticed simply because the manifestations are often quite general or resemble symptoms of other diseases. Some common manifestations include;
- Muscular spasms and cramps
- Generalized weakness or fatigue
- Nausea or vomiting
- Loss of appetite
- Irregular heartbeat, also known as arrhythmia
- Anxiety or depression
In extreme cases, the deficiency of magnesium can cause seizures, personality changes, or heart problems. For this reason, you should seek a doctor who can test your levels so you can be diagnosed if you suspect the deficiency.
Best Food Sources of Magnesium
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Magnesium is found in so many plant-based and whole foods. Some excellent food sources for a healthy diet are the following:
Leafy Greens: Spinach, kale, Swiss chard. One cup of cooked spinach contains 157 mg of magnesium.
Nuts and Seeds: almonds, cashews, pumpkin seeds, and chia seeds. A quarter cup of pumpkin seeds almost covers half the daily needs.
Legumes include lentils, black beans, and chickpeas. A cup of cooked black beans contains nearly 120 mg of magnesium.
Whole grains: Brown rice, quinoa, and oats contain magnesium. One cooked cup of quinoa has 118 mg.
Fish: Fatty fish like salmon and mackerel are good sources of magnesium, too. A 3-oz serving of mackerel contains 82 mg of magnesium.
Dark Chocolate: Dark chocolate is a tasty way for the sweet-toothed to get much-needed magnesium—it contains at least 70% cocoa, and a one-ounce piece holds about 64 mg.
Do You Need to Take Magnesium Supplements?
If you can’t acquire enough magnesium from food, supplements will do. There are different types of magnesium; the most common are magnesium citrate, oxide, glycinate, and sulfate. The appropriateness and bioavailability vary with each one:
- Magnesium Citrate: It is commonly used for constipation because it is laxative by nature.
- Magnesium Glycinate: Magnesium Glycinate has greater bioavailability and is highly recommended for people who want to sleep or minimize anxiety.
- Magnesium oxide: Sometimes included in antacids or laxatives but not as readily absorbed as other forms.
Always consult the physician before initiating supplement therapy, as excessive intake of magnesium has been associated with several adverse effects, including diarrhea, nausea, and abdominal cramping. The adult tolerable upper intake level for supplementary magnesium is 350 mg/day, but none for dietary magnesium.
What is the Best Time to Take Magnesium Supplement?
Though the time of magnesium intake does not matter, what is taken with it might. According to him, calcium and iron are magnesium’s primary competitors. Therefore, Wallace advises that to maximize the efficacy of your magnesium supplement, take supplemental calcium or iron at different times of the day.
However, one exception is if you are receiving these in a multivitamin. As Wallace notes, your body can absorb about 500 to 600 mg of calcium without interfering with magnesium. If your formula contains, for example, 200 mg of calcium (which many multivitamins do), you will be fine.
Conclusion
For many of us, magnesium is an unsung hero who plays a monumental role in keeping us healthy. Although adequate amounts can be obtained from a well-balanced diet rich in whole foods, supplements can prove beneficial for some people. Knowing how much you need and being mindful of your intake can help unlock the full potential of this vital mineral for a healthier life.
