Magnesium is an essential mineral that contributes to a range of key functions within the body. It plays a role in everything from muscle function and energy metabolism to the normal functioning of the nervous system. Thus, it's important to ensure you get enough magnesium through diet or supplements.
What is the recommended daily intake of magnesium?
The need for magnesium varies depending on gender, age, and life stage. The general recommendations are:
- Men: approximately 400–420 mg per day
- Women: approximately 310–320 mg per day
- Pregnant and breastfeeding women: may have an increased need and should consult a health professional
Magnesium contributes to normal muscle function, electrolyte balance, and normal energy metabolism, making it an important part of a balanced diet.
Do physically active individuals need more magnesium?
Physically active people might have a higher need for magnesium, especially due to losses through sweat. Magnesium plays a role in muscle function, protein synthesis, and the normal functioning of the nervous system – all crucial for training and recovery. Many athletes aim for the upper limit of daily intake, around 400–450 mg, in consultation with a professional.
What about magnesium during pregnancy?
During pregnancy, the body's need for nutrients changes. Magnesium contributes to the maintenance of normal bones and plays a role in the cell division process. Thus, a daily intake of approximately 350–360 mg is recommended, but it is crucial to get individual guidance from a healthcare professional.
How does the body absorb magnesium?
The body typically absorbs between 30–40% of the magnesium consumed through diet. Absorption can be influenced by the form of magnesium and the condition of the digestive system. To maximise absorption, many people choose to spread their intake throughout the day.
Is it possible to get too much magnesium?
Yes – excessive intake of magnesium from supplements can lead to side effects such as diarrhoea, nausea, and stomach cramps. The upper tolerable limit for magnesium from supplements is generally 350 mg per day for adults. Magnesium from food does not pose the same risk.
Conclusion
Magnesium contributes to a wide range of functions in the body, including normal psychological function, the normal functioning of the nervous system, the maintenance of bones and teeth, and normal energy metabolism. Therefore, a sufficient daily intake is essential. Follow the official recommendations, and seek advice from a healthcare expert if individual guidance is needed.