Functions of Magnesium in the Body
This element is necessary for the proper functioning of muscles and nerves, maintaining a normal heart rhythm, and supporting metabolism. It regulates blood sugar levels, takes part in energy production and protein synthesis. It also helps calcium to be absorbed into the bones and prevents their fragility.
In addition, magnesium has a positive effect on the psycho-emotional state — it reduces anxiety, improves sleep, and helps recover from stress. Without it, more than 300 enzymes in the body cannot function properly.
Daily Requirement and Intake Norms
The daily requirement depends on age, sex, and lifestyle.
Average norms are as follows:
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adults — about 300–400 mg per day,
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teenagers — 250–300 mg,
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children — 100–200 mg,
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pregnant and breastfeeding women — 350–450 mg.
An increased need is observed in athletes, people experiencing stress, or those who consume a lot of caffeine.
Foods High in Magnesium
It’s best to obtain magnesium from food. The diet should include:
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nuts and seeds (almonds, cashews, pumpkin seeds),
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grains (buckwheat, oats, quinoa),
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green vegetables (spinach, broccoli),
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legumes (lentils, beans, chickpeas),
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dark chocolate, bananas, and avocados.
Regular consumption of such foods helps maintain a proper level of magnesium and supports the normal functioning of all body systems.
Magnesium Deficiency
How does magnesium deficiency manifest?
A lack of this mineral can appear in different ways. A person may feel fatigue, irritability, leg cramps, sleep disturbances, and increased anxiety. Sometimes heart rhythm disturbances and reduced concentration occur.
How to know if there’s a deficiency?
Signs of deficiency often include muscle twitching, brittle nails, hair loss, and quick fatigue. If symptoms persist, it’s worth reviewing your diet and adding foods rich in minerals.
Why is deficiency dangerous?
Chronic deficiency affects metabolism, the nervous and cardiovascular systems. It can influence blood pressure, cause weakness, depression, and memory problems.
How does deficiency affect the body?
A lack of magnesium disrupts the functioning of muscles, heart, and brain. The body becomes more sensitive to stress and less capable of regulating sugar and blood pressure levels. Over time, the deficiency can negatively affect bones, reducing their strength.
Who Especially Needs Magnesium
For Pregnant Women
During pregnancy, magnesium is particularly important — it helps reduce uterine tone, maintains calmness, and contributes to the formation of the baby’s bones. Its sufficient amount ensures a healthy pregnancy.
For Children
Magnesium is essential for children’s growth, strong bones, and proper nervous system function. When lacking, a child may become irritable, tire quickly, and have trouble sleeping.
For Women
For women, this element plays a key role in maintaining hormonal balance and reducing PMS symptoms. It improves mood, skin and hair condition, and helps sustain energy levels.
For Men
In men, this mineral influences endurance, muscle strength, and reproductive health. It helps maintain normal testosterone levels and enhances physical performance.
For the Elderly
With age, the absorption of micronutrients decreases, so older adults need to monitor their levels carefully. Magnesium supports heart, vascular, and bone health, and reduces the risk of cramps and insomnia.
For Athletes
During active training, the body uses up magnesium reserves faster. It is essential for normal muscle function, energy production, and recovery after exercise. Foods rich in this element are a vital part of an athletic diet.
For Vegans
On a plant-based diet, magnesium can be obtained from nuts, seeds, and leafy greens. The key is variety and regular intake to ensure a consistent daily supply.
For Those Losing Weight
Magnesium helps control appetite, speeds up metabolism, and improves mood. Having enough of it makes the weight loss process more comfortable and safer.
Best Forms and Absorption
Magnesium is available in various forms: citrate, glycinate, lactate, and oxide. The most easily absorbed are citrate and glycinate — they are gentle on the stomach and effectively raise magnesium levels in the body.
For better absorption, it’s recommended to combine it with vitamin B6 — it helps the element enter cells and act more efficiently.
Interaction with Other Substances
Magnesium closely interacts with potassium, calcium, and vitamin D — together they help maintain internal balance. When magnesium is deficient, calcium is absorbed less effectively, and its excess, in turn, can lower the levels of other nutrients.
Caffeine and alcohol reduce the reserves of beneficial micronutrients, so with frequent consumption, it’s important to ensure a nutrient-rich diet.
Key Takeaway
Magnesium is an essential element on which the functioning of the nervous system, heart, muscles, and metabolism depends. This mineral helps the body cope with stress, maintain energy, and support overall well-being.
Regular intake of magnesium through food is the most natural way to maintain balance and prevent deficiency. To keep the body functioning harmoniously, it’s important to include mineral-rich foods in the diet, ensure nutritional variety, and consider increased needs during periods of stress, pregnancy, or intense physical activity.
Maintaining a sufficient magnesium level is a simple yet effective step toward better health and vitality.