Contents
- What is magnesium and why do we need it?
- The main functions of magnesium
- Daily magnesium intake: how much do you need?
- Which foods contain magnesium?
- How can you tell if you are low in magnesium?
- Magnesium supplements: types and choices
- An interesting point about the research
- Magnesium for health and energy
What is magnesium and why do we need it?
Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body. It supports muscle, nerve and heart function, normal metabolism and energy production.
Your body cannot make magnesium, so you need to obtain it from food and, when appropriate, supplements.
The main functions of magnesium
- It supports the nervous system. Researchers are studying its role in stress, anxiety and sleep, but supplements are not a guaranteed treatment for these problems.
- It contributes to blood sugar regulation and insulin function. This does not mean that taking a supplement will prevent diabetes.
- It is involved in energy production and is needed for ATP, a major source of energy in cells.
- It supports normal muscle contraction and relaxation. Correcting a deficiency can help muscle function, although supplements do not reliably relieve every cramp or muscle ache.
- It helps maintain bones and teeth, alongside calcium and vitamin D. Adequate intake is part of supporting bone health.
Daily magnesium intake: how much do you need?
The following broad ranges refer to total dietary intake, not to a supplement dose. Exact recommendations differ by age, sex, life stage and country.
- Women: approximately 300–350 mg
- During pregnancy and breastfeeding: approximately 360–400 mg, with requirements varying by age and life stage
- Men: approximately 400–450 mg
- Children: 80–240 mg, depending on age
- Athletes and people under considerable stress: figures of 450–500 mg are sometimes suggested, but this is not a universal requirement. Discuss individual needs before increasing supplements.
Many people consume less magnesium from food than recommended. A low dietary intake does not automatically mean that you have a clinical deficiency.
Which foods contain magnesium?
Approximate magnesium content of magnesium-rich foods per 100 g. Values vary with the variety, preparation and whether a food is weighed dry or cooked.
- Nuts and seeds: pumpkin seeds — 530 mg; almonds — 270 mg; walnuts — 120 mg
- Greens and vegetables: spinach — 80 mg; avocado — 30 mg; broccoli — 25 mg
- Pulses: lentils — 40 mg; chickpeas — 45 mg; beans — 55 mg
- Grains: buckwheat — 230 mg; oats — 130 mg; quinoa — 200 mg
- Chocolate and cocoa: dark chocolate with at least 70% cocoa — around 300 mg, depending on the product; cocoa — 420 mg
- Seafood and fish: salmon — 30 mg; mackerel — 90 mg
How can you tell if you are low in magnesium?
- Cramps and muscle spasms
- Irritability and anxiety
- Difficulty sleeping and increased tiredness
- Headaches and migraines
- Problems with concentration and memory
- Weakness, brittle nails or fragile hair
These symptoms are not specific to magnesium deficiency and may have other causes. A clinician can help assess persistent symptoms and decide whether tests or treatment are needed.
Magnesium supplements: types and choices
If you cannot meet your needs through food, a supplement may be appropriate. Discuss the amount and form of magnesium with a clinician or pharmacist, especially if you have kidney disease or take medicines.
- Magnesium citrate is generally well absorbed and can have a laxative effect.
- Magnesium glycinate may be well tolerated by some people. Claims that it reliably improves sleep or anxiety remain uncertain.
- Chelated magnesium is magnesium bound to another compound, often an amino acid. Absorption and tolerance depend on the particular product.
- Magnesium malate combines magnesium with malic acid, which is involved in energy metabolism. This does not establish it as a treatment for chronic fatigue.
- Magnesium oxide contains a high proportion of magnesium but is generally less well absorbed.
- Magnesium sulfate, or Epsom salt is often used in baths. Bath products should not be swallowed; use any medicinal oral preparation only as directed.
An interesting point about the research
Research has explored magnesium's relationship with stress hormones, anxiety and sleep, but the findings do not establish a guaranteed benefit for everyone. Some small studies suggest that magnesium supplements may reduce migraine frequency in certain people. The size of the benefit varies, so a fixed claim of a 40% reduction is not reliable. Magnesium for migraine prevention should be used with medical guidance.
Magnesium for health and energy
Magnesium is an essential mineral needed for normal body function. It supports the nervous system, muscles, metabolism and energy production.
To help meet your magnesium needs:
- Include nuts, leafy greens, buckwheat, pulses and cocoa in your diet.
- Drink enough water to stay hydrated as part of looking after your health.
- If you are under stress or exercising hard and are concerned about your intake, review your diet and ask whether a supplement is appropriate.
Comments
+ leave yoursMary
очень полезно, благодарю)
17 September 2026Mary
напишите про железо, пожалуйста)
17 September 2026