Magnesium

What is Magnesium good for?

Magnesium is one of the most important and also best known minerals with a very wide range of effects. It plays a role in numerous metabolic processes. Magnesium is an essential cofactor of more than 300 enzymes.

It supports the action of B vitamins, promotes the absorption of nutrients by cells, ensures proper electrolyte balance and contributes to normal energy metabolism.

What else does magnesium do?

Magnesium is important for:

• Flexible, strong muscles
• Strong teeth
• Strong bones
• Diminishing fatigue
• The ability to learn and concentrate
• A positive psychological function

Because magnesium contributes to relaxed muscles, blood vessels and state of mind, you could say that magnesium is the anti-stress mineral of choice.

Magnesium in pregnancy

Pregnant women need extra magnesium, generally about 20 to 40% more. Therefore, it is especially important during pregnancy to get enough magnesium. Both for the mother and the unborn child.

What do you notice about a magnesium deficiency?

Although magnesium is found in food, far from everyone gets enough. In addition, stress, both physical and mental, is a major contributor to magnesium deficiency. Prolonged use of the birth control pill can also cause a magnesium deficiency because the pill interferes with the absorption of folic acid and magnesium.

In the long term, magnesium deficiency can contribute to chronic illness and exhaustion. A magnesium deficiency is not always immediately obvious, but the following are listed as possible symptoms:

• entire fatigue and lethargy
• muscle cramps and muscle weakness
• restlessness and stress
• excitability
• headaches

Magnesium deficiency in the elderly

Magnesium deficiency in the elderly is quite common because of the interaction between magnesium and urinary tablets and antacids. In addition to the above symptoms, they are also at risk of brittle bones due to magnesium deficiency.

Magnesium deficiency test

When a blood test looks at magnesium levels, it reveals virtually no deficiencies. This is because 99% of magnesium in the body is stored in cells and bones, only 1% is found in plasma. Therefore, the magnesium level in the blood is not a good indication of a possible magnesium deficiency.

Which form of magnesium is best?

Organic magnesium compounds are significantly better absorbed than inorganic magnesium compounds such as magnesium oxide. The following is a breakdown of all readily absorbable organic magnesium compounds:

Magnesium Citrate

Magnesium citrate is an organically bound form in which the magnesium is linked to citric acid. Among other things, it contributes to normal muscle function.

Magnesium Bisglycinate

With magnesium bisglycinate, each magnesium particle is bound to two glycine molecules making it even more absorbable than magnesium citrate under certain conditions.

Because the magnesium is bound on both sides to the amino acid glycine it easily withstands gastric juices and reaches the small intestine undamaged. Other substances in our diet such as phytic acid cannot bind to the magnesium with this so-called "chelated magnesium."

How much magnesium per day?

The daily RI (Reference Intake) is set at 375 mg per day in Europe. The nutrition center maintains a daily recommended intake of 350 mg for men and 300 mg for women. However, due to various factors such as medication use, stress, exercise and pregnancy, it may be desirable to take more.

Magnesium tablets, powder, liquid or capsules?

Magnesium supplements come in many forms. Magnesium powder and liquid magnesium are convenient for people with swallowing problems by mixing them with water or another beverage, for example. These forms are also convenient for self-dosing.

Magnesium tablets and capsules are again easy to store and take with you. Capsules generally contain fewer excipients than tablets.

What are sources of magnesium?

Magnesium in food is found in higher doses in cocoa, shellfish, nuts, algae, soybeans, green vegetables and whole grain products. Not daily fare for everyone.

Magnesium side effects

There have been reports of diarrhea and abdominal pain with daily doses of magnesium above 400 mg. However, this appeared to be mainly the case with magnesium oxide and not with the other magnesium forms. Moreover, these complaints were reversible: as soon as the dosage was reduced, the complaints disappeared. Normally, your body simply eliminates excess magnesium.

When label directions are followed, magnesium supplements are safe to use. Taking too much once is certainly not dangerous. As long as it does not happen over an extended period of time.

Magnesium also combines well with other supplements.

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Written by: Marcella van der Wel and Sofie Graas
Reviewed and edited by: Wouter Olthof

Updated: December 2, 2022