An important mineral for bone and muscle
Magnesium is an important mineral that is involved in more than three hundred processes in our body, such as energy metabolism, stimulus transmission and proper muscle function. Nine frequently asked questions about magnesium answered.
1. What is magnesium good for?
Magnesium is an important mineral that we need for the formation of bone and muscle. In addition, it contributes to the energy metabolism in the body, the transmission of nerve impulses and the proper functioning of the muscles.
2. How much magnesium do I need?
The Nutrition Center recommends a daily amount of 350 milligrams for boys from 14 years and adult men from 18 years. For adult women, there is a daily recommendation of 300 milligrams. For 9- to 13-year-old boys and girls ages 9 to 17, the recommendation is 280 milligrams. This recommendation also applies to pregnant and breastfeeding women. Other recommendations apply to children under 9 years of age:
- babies from 6 to 11 months 80 milligrams
- toddlers from 1 to 2 years 85 milligrams
- toddlers from 2 to 5 years 120 milligrams
- children from 6 to 9 years 200 milligrams
There is no upper limit for magnesium that your body absorbs from the normal diet. If you take magnesium as a supplement, the safe upper limit is set at 250 milligrams extra per day.
3. Do I have a magnesium deficiency?
Magnesium plays an important role in hundreds of processes in the body, which means that a deficiency of the mineral can lead to various health problems. Think of muscle cramps, restless legs, muscle weakness and listlessness. A prolonged magnesium deficiency can lead to cardiac arrhythmias.
A magnesium deficiency does not occur quickly. Magnesium is in many foods. It can arise if, for example, your kidneys or intestines function poorly.
If you want to know if you have a magnesium deficiency, it is best to consult your doctor. Also, take a close look at your diet.
4. Can I get magnesium from food?
You can get magnesium from food. Magnesium is in many foods. Your body absorbs about 20 to 60 percent magnesium from food. This percentage depends on the amount of magnesium in the diet. The more there is in the diet, the lower the percentage that is absorbed.
Magnesium is found in, among other things, whole-grain cereal products, vegetables, nuts, milk (products) and meat.
5. Should I take magnesium as a supplement?
If you eat healthy and versatile, you do not need to take a magnesium supplement. Magnesium is found in almost all foods, so the chance of a deficiency is small.
6. Which factors influence the absorption of magnesium?
According to the Nutrition Center, the extent to which magnesium is absorbed by your body depends on several factors, such as the amount of magnesium in your diet and which nutrients are in the diet.
7. What happens if I take too much magnesium?
If you consume more than 250 milligrams of magnesium per day – in addition to the magnesium in your diet – you can suffer from intestinal complaints, such as diarrhea.
8. Does magnesium help with insomnia?
Unfortunately, according to the Nutrition Center, magnesium does not help with insomnia. Magnesium is necessary for other processes in the body, such as the transmission of stimuli in muscles and nerves. The mineral is also important for the proper functioning of muscles, such as the heart muscle.
9. Do I need extra magnesium during my pregnancy?
No, according to the Nutrition Center you do not need extra magnesium, even if you are pregnant. It is best to get the mineral from the diet.
There is some evidence that muscle cramps occur less often when pregnant women take extra magnesium. However, more research is needed to prove this scientifically. Do you want to take magnesium supplements as a pregnant woman? Then keep an eye on the maximum safe upper limit of 250 milligrams per day.
Sources):
