Why do I need magnesium?
Magnesium is an essential macromineral that your body absorbs at the end of the small intestine. Depending on the amount in your diet, this absorption can range from 20% to 60%. The more phytic acid (a substance common in whole-grain products) present in your diet, the poorer the absorption of magnesium generally is.
Magnesium deficiency is associated with various physical discomforts. It is the fourth most common mineral in the human body.
What exactly is a magnesium deficiency?
A magnesium deficiency is also called hypomagnesemia. A deficiency only develops after a prolonged period of insufficient intake, because your body has its own magnesium reserve of about 25 grams. More than half of this is stored in the bones and tooth enamel. You prefer not to tap into this magnesium reserve, as it keeps your bones and teeth strong.
Which foods contain magnesium?
Your body cannot produce magnesium itself, so you must get it from your diet. Green leafy vegetables such as spinach, kale, and endive are particularly known for their relatively high magnesium content. The mineral is also abundantly found in broccoli, avocados, bananas, walnuts, almonds, cocoa, seaweed, algae, meat, and dairy products.
Magnesium supports processes in which vitamin D is also involved. an imbalance between these substances can affect well-being. Fatty fish such as salmon and mackerel are naturally rich in vitamin D and magnesium. These foods are therefore ideal if you want to support the intake of these substances.
How does a magnesium deficiency occur?
An extreme magnesium deficiency is not common in the Netherlands, but even suboptimal intake can be accompanied by various discomforts.
Older people also absorb certain nutrients less well due to reduced stomach acid production and are therefore extra vulnerable to a magnesium and/or vitamin B12 deficiency. Antacids have the same effect. The absorption of magnesium can also be impaired by an excessive presence of competing minerals such as iron, calcium, and zinc in the diet.
Can I take too much magnesium?
The recommended daily allowance (RDA) of magnesium per day is 350 milligrams for men and 300 milligrams for women. During pregnancy, the RDA is 280 milligrams, and for children aged 6 to 9, it is 200 milligrams. 1 generous tablespoon of cooked spinach already provides over 54 milligrams, as does a handful of almonds. With a healthy and varied diet, a deficiency will therefore not quickly arise.
You will also not quickly get too much magnesium from your diet. However, an excess can occur due to, among other things, an excessive intake of supplements, magnesium salts, or magnesium-rich mineral water. Possible complaints in that case include soft stools or diarrhea and, in extreme cases, low blood pressure or an abnormal heart rhythm.
How can I supplement a magnesium deficiency?
You can support a magnesium deficiency by paying closer attention to sufficient intake from your diet. A supplement can help to supplement magnesium intake if desired. With supplements such as magnesium taurate, bisglycinate, or malate, you can support your intake.
