What is Magnesium Good For?
Production of protein, calcium metabolism, metabolism, and nerve- as well as muscle function are some physiological processes magnesium is involved in. Ensuring adequate levels of magnesium usually does not require supplements but can easily be achieved through a balanced and healthy diet.
How Do We Get Magnesium Through Food?
Magnesium is abundant in various foods and can be easily incorporated into the diet. The primary sources of magnesium include:
- Legumes: Beans, lentils, and peas are excellent sources of magnesium.
- Leafy Greens: Dark green vegetables like spinach, kale, and broccoli are rich in magnesium.
- Whole Grains: Whole grain bread, pasta, and rice are healthy sources of magnesium.
- Meat, Fish, and Seafood: Meat, fish, and seafood, especially fatty fish like salmon and mackerel, contribute to magnesium intake.
- Water: Magnesium is also present in the water we drink, especially in areas with hard water.
How Much Magnesium Do You Need Daily?
The Nordic Nutrition Recommendations 2023 have established an adequate intake for magnesium, varying depending on age group and gender:
- Infants 7-11 months: 80 milligrams
- Children 1-3 years: 170 milligrams
- Children 4-10 years: 230 milligrams
- Girls 11-17 years: 250 milligrams
- Boys 11-17 years: 300 milligrams
- Women: 300 milligrams
- Men: 350 milligrams
Magnesium Deficiency and Magnesium Supplements
Magnesium deficiency is rare, so supplements are rarely needed, but it can occur with dietary restrictions or certain medical conditions. Deficiency can lead to inhibited growth, behavioral disorders, and affect heart function. Severe deficiency can even cause cramps.
It's important to note that excessive intake of magnesium from supplements can cause diarrhea. An upper limit for safe intake (UL - upper level) for magnesium from supplements is set at 250 mg per day to avoid adverse health effects.
To ensure a balanced magnesium intake, it is best to include a variety of magnesium-rich foods in the diet and, if needed, test your magnesium levels, consult with a healthcare provider to avoid potential deficiencies or excesses.
