Magnesium is an essential mineral, with almost 70% of its resources found in bones and only 30% found in cellular fluids and some soft tissues. Magnesium participates in many important metabolic processes. Inside the cell, it activates enzymes necessary for the metabolism of carbohydrates and amino acids, as well as regulates the acid-base balance in the body. It also supports the proper functioning of muscles and nerves and helps in the development and maintenance of healthy bones.
What is the daily requirement for magnesium?
Following a well-balanced diet ensures the correct daily requirement of magnesium, i.e. about 400 – 420 mg of magnesium in men and about 310 – 320 mg in women. Proper levels of this mineral are essential at every stage of life, but especially when we are exposed to long-term stress, drink too much alcohol, coffee, strong tea and, of course, if our diet is poor in foods rich in magnesium. An increased demand for this mineral is also shown by people suffering from certain cardiovascular diseases, kidney diseases, gastrointestinal tract diseases, people with type 2 diabetes, as well as the elderly, in whom the absorption of magnesium from food is impaired.
What happens if I don’t get enough magnesium?
In the short term, taking too little magnesium does not cause clear symptoms, as the kidneys help retain magnesium by limiting the amount excreted in the urine. However, a low intake of magnesium over a long period of time can lead to magnesium deficiency. Additionally, certain medical conditions and medications interfere with the body’s ability to absorb magnesium or increase the amount of magnesium excreted by the body, which can also lead to magnesium deficiency. Symptoms of magnesium deficiency are primarily loss of appetite, nausea, vomiting, fatigue and weakness resulting from a disorder in the proper functioning of the body.
Magnesium deficiency can be noticed by symptoms such as:
- involuntary twitching of the eyelids and sometimes of the hands,
- calf muscle cramps and painful nocturnal leg cramps,
- decreased immunity,
- sleep problems and headaches,
- Reduced energy levels and general irritability for no reason
- excessive brittleness of hair and nails,
- joint problems.
In what form should magnesium be taken?
Magnesium is available in vitamin and mineral supplements, most often in combination with vitamin B6, which increases its absorption. Many magnesium salts are used in the available preparations, both inorganic such as chloride, sulfate, nitrate or carbonate, as well as organic citrate, ascorbate, aspartate, gluconate or lactate. All inorganic magnesium salts are significantly less absorbable compared to organic magnesium salts. The most important criterion for choosing the right dietary supplement is the type of salt and the resulting differentiated absorption of magnesium ions, and on the basis of available scientific research, it can be concluded that among organic magnesium salts, magnesium citrate has the best bioavailability.
How to check mineral deficiency?
Mineral deficiency disrupts the functioning of internal organs, weakens immunity and deteriorates the quality of life. However, not everyone receives warnings from their body in the form of symptoms such as eyelid tremors or muscle cramps. How to check if we have enough magnesium in the body? The determination of the concentration of mineral salts is performed from plasma or venous blood serum in each diagnostic laboratory.
Magnesium levels should be tested on an empty stomach. This means that a minimum 12-hour break in eating is required. On the day before the blood test, you should perform routine activities. If you are planning, for example, participation in sports competitions, a long visit to the sauna or hard physical work, and unexpected situations have caused severe stress, it is better to postpone the examination to another date. It is assumed that physical exertion and stress-generating situations should be limited before diagnosis.
Magnesium, which is naturally present in food, is not harmful and does not need to be limited. When magnesium supplementation is carried out, can we take too much of it? Are we at risk of excess magnesium? In healthy people, the kidneys get rid of excess magnesium by removing it in the urine. However, magnesium taken in dietary supplements should not be consumed in amounts above the recommended amount on the package, unless a doctor recommends a different dosage. A high intake of magnesium can cause diarrhea, nausea, and abdominal cramps.