Magnesium: What Is It Useful For And How To Take

Magnesium is a mineral found in various foods such as seeds, peanuts, oats, bananas and milk, for example, playing various roles in the body, such as regulating the functioning of nerves and muscle pain, preventing osteoporosis, relieving heartburn and poor digestion, as well as helping to control blood sugar. 

The daily recommendation of magnesium intake varies according to the age and gender of the person, and is usually easily achieved when you have a balanced and varied diet.

However, in some cases it may be necessary supplementation, which can be done through multivitamins or a single supplement of magnesium, and should be prescribed by the doctor or nutritionist. 

What is magnesium good for

Magnesium has several benefits, as it performs functions in the body such as:

Improving physical performance, because it is an important mineral for muscle contraction;

Preventing osteoporosis, as it is involved in the process of hormone production that increases bone formation;

Helping to control diabetes because it regulates sugar transport;

Decrease the risk of heart disease because it decreases the buildup of fatty plaques in blood vessels;

Relieve heartburn and poor digestion, especially when used in the form of magnesium hydroxide;

Control blood pressure, especially in pregnant women at risk of eclampsia;

Improve mood, as it is a mineral that is involved in the production of serotonin, a hormone that helps to decrease anxiety, maintain health mentar and control mood swings.

In addition to this, magnesium is also used in laxative medications to combat constipation and in antacid medications for the stomach. 

How it should be taken

The recommended daily amount of magnesium varies according to gender and age as shown below:

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

Generally, a healthy and balanced diet is already sufficient to obtain the daily magnesium recommendations. 

Foods with magnesium

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

Legumes such as beans and lentils;

Whole grains such as oats, wheat germ, whole wheat and brown rice;

Fruits such as avocado, banana, kiwi;

Vegetables especially broccoli, peas, squash, beets, artichoke and leafy greens such as kale, spinach and Swiss chard;

Seeds such as pumpkin, sesame and sunflower seeds;

Oilseeds such as almonds, hazelnut, brazil nut, walnuts, pecans, pistachios, cashew, peanuts or peanuts;

Milk, yogurt and other derivatives;

Others: coffee, meats and chocolate.

In addition to these foods, some industrialized products are also fortified with magnesium such as cereals and chocolates, and although they are not the best choice, they may also be preferred in some situations.

See 10 foods richest in magnesium.

Magnesium Supplements

Magnesium supplements are usually recommended in case of magnesium deficiency, and a general magnesium-containing multivitamin supplement may be indicated or as a single magnesium supplement, which is usually used in the form of magnesium chelate, magnesium aspartate, magnesium citrate, magnesium chloride or magnesium lactate. 

Supplementation should be indicated by the physician or nutritionist, since the dose will depend on the cause that is originating its deficiency, in addition, its excess can cause nausea, vomiting, hypotension, drowsiness, double vision and weakness.