Magnesium: what it is for, foods (and recommended amount)

Magnesium is a mineral that performs several important functions in the body, such as regulating nerve function, relieving muscle pain, preventing osteoporosis, relieving heartburn and controlling blood sugar levels.

Magnesium can be found in various foods such as seeds, peanuts, oats, bananas or milk, and its recommended daily intake varies according to age and gender, although it is easily achieved when you have a balanced and varied diet.

However, in some cases, supplementation may be necessary, which can be done through multivitamin supplements or a single magnesium supplement, which must be prescribed by a doctor or nutritionist.

See with nutritionist Tatiana Zanin all the indications for magnesium for health:

What is magnesium for?

The main indications of magnesium for health are:

1. Improve physical performance

Magnesium is a mineral that participates in muscle contraction and relaxation. Some studies have demonstrated a positive association between magnesium and muscle performance, including increased muscle strength and endurance.

2. Prevent osteoporosis

Magnesium is related to the bone formation process and influences the activity of cells responsible for bone formation. Furthermore, it also affects the concentration of parathyroid hormone and vitamin D, which are essential for regulating the bone formation process.

3. Help control diabetes

Magnesium participates in glucose metabolism, favoring the secretion and action of insulin, improving the sensitivity of cells to this hormone, regulating blood sugar and thus controlling diabetes.

4. Prevent migraines

Magnesium could help prevent or reduce migraine symptoms. A deficiency of this mineral in the body has been associated with factors that promote this type of headache, such as the release of neurotransmitters and vasoconstriction.

5. Improve mood

Magnesium helps improve mood and reduce the risk of depression, as it participates in several functions of the central nervous system. Low levels of magnesium in the body are associated with an increased risk of depression and a decrease in the production of serotonin, a neurotransmitter that helps reduce anxiety, maintain mental health and control mood changes.

6. Relieve acidity and improve digestion

Magnesium is used in several medicines to relieve stomach acidity, such as antacids, as they have a neutralizing action on gastric acid, which can be beneficial for the treatment of diseases such as gastroesophageal reflux or laryngopharyngeal reflux.

Furthermore, this mineral is important for the proper functioning of the muscles of the digestive tract, as it helps to relax the pyloric sphincter, which is the structure that separates the stomach and intestine, favoring the emptying of stomach contents.

7. Sleep better

Magnesium supplementation by older people can help improve sleep and combat insomnia and other sleep disorders. The correct way in which magnesium participates in this sleep process is not yet known, but it is believed that it may happen due to the fact that elderly people have a greater risk of magnesium deficiency as a consequence of the decrease in bone mass and lack of appetite, which leads to endocrine disruption, altering the sleep and wake cycle and causing the appearance of symptoms associated with insomnia.

Furthermore, this mineral is also related to the production of several neurotransmitters that regulate sleep at the brain level.

8. Reduce blood pressure

Magnesium could help lower blood pressure, however the mechanism by which this happens is not yet known. It is believed that the regulation of blood pressure by magnesium occurs through the relaxation of blood vessels and a decrease in circulating volume. Furthermore, it also has anti-inflammatory properties that help reduce oxidative stress, reducing the risk of cardiovascular diseases.

Furthermore, magnesium is a mineral that is needed in greater quantities during pregnancy, helping to prevent pre-eclampsia and to promote the proper development of the baby.

Where to find

Magnesium can be found naturally in food or consumed as a supplement, which must be recommended by a doctor or nutritionist.

1. Foods rich in magnesium

Foods rich in magnesium are usually also rich in fiber, the main ones being whole grains, legumes and vegetables. See the full list:

• Legumessuch as beans and lentils;
• Whole grainssuch as oats, whole wheat and brown rice;
• Fruitssuch as avocado, banana and kiwi;
• Vegetablesespecially broccoli, pumpkin and leafy greens such as kale and spinach;
• seeds, especially pumpkin and sunflower ones;
• Oilseedssuch as almonds, hazelnuts, Brazil nuts, cashew nuts, peanuts;
• Leiteyogurt and other derivatives;
• Others: coffee, meat and chocolate.

In addition to these foods, some industrialized products are also fortified with magnesium, such as breakfast cereals or chocolate milk, and, although they are not the best option, they can also be used in some cases. See the foods richest in magnesium.

2. Magnesium supplement

Supplementation must be recommended by a doctor or nutritionist, and is mainly recommended when a deficiency of this mineral is identified. It is essential that the use of magnesium is carried out according to the guidance of a doctor or nutritionist, as the recommended dose depends on the cause that is causing its deficiency, in addition, its excess can cause nausea, vomiting, hypotension, drowsiness, double vision and weakness. .

Therefore, it may be recommended to use a multivitamin supplement that contains magnesium or the specific supplement, which is normally used in the form of magnesium chelate, magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride.

Recommended daily amount

The recommended daily amount of magnesium varies according to gender and age, as follows:

The daily amount of magnesium may also vary during pregnancy and breastfeeding, according to the woman’s age, as indicated in the following table:

In general, a healthy and balanced diet is enough to obtain the daily magnesium recommendations. See the importance of magnesium in pregnancy.