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Everything about magnesium – sources of magnesium in food, dosage

Magnesium is one of the most important elements in the human body. It plays a key role in many biochemical processes, influencing the health and well-functioning of our body. In this article, we will take a closer look at the role of magnesium in the body, the recommended dose, deficiencies, deficiency symptoms, chronic consumption and sources of this valuable element.

The role of magnesium in the body

Magnesium is necessary for the proper functioning of many enzymes in the body. It takes part in metabolic processes, energy production, DNA and RNA synthesis, and the functioning of muscles and nerves. Moreover, magnesium affects the proper functioning of the heart, regulating the heart rate and blood pressure. It is also necessary for maintaining healthy bones and teeth.

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Magnesium dosage – daily recommended dose of magnesium

The recommended daily dose of magnesium may vary depending on age, gender and health status. On average, an adult man is recommended to consume about 400-420 mg of magnesium per day, while a woman needs slightly less, about 310-320 mg per day. However, it is worth remembering that individual needs may vary, so it is always worth consulting a doctor or dietitian to determine the appropriate dose of magnesium for yourself.

Magnesium deficiency

Magnesium deficiency can lead to various health problems. Deficiency symptoms may include muscle cramps, weakness, tremors, heart rhythm disturbances, headaches, and even depression and insomnia. Long-term magnesium deficiency may lead to more serious diseases, such as osteoporosis or diabetes.

Symptoms of magnesium deficiency

The most common symptoms of magnesium deficiency are:

      • Muscle cramps
      • Weakness
      • Trembling
      • Heart arythmia
      • Headaches
      • Depression
      • Insomnia

If you are experiencing any of these symptoms, it is worth consulting your doctor and considering testing your blood magnesium levels.

Magnesium overdose – symptoms

Magnesium overdose is relatively rare because excess magnesium is removed from the body by the kidneys. However, excessive magnesium supplementation can lead to symptoms such as diarrhea, nausea, vomiting, muscle weakness, and in extreme cases even heart rhythm disturbances. Therefore, it is important to follow magnesium dosage recommendations.

Sources of magnesium

When it comes to dietary sources of magnesium, we can find it in a variety of foods. The richest in magnesium are:

      • Pumpkin seeds
      • Nuts
      • Wheat bran
      • Apples
      • An avocado
      • Yogurt

It is also worth including whole grain products, leafy vegetables and fish in your diet because they contain significant amounts of magnesium.

Supplements – the best absorbable magnesium

If you find it difficult to get enough magnesium from food, you may consider supplementation. There are many different forms of magnesium available on the market, such as magnesium citrate, magnesium chelate, and magnesium oxide. When choosing a supplement, it is worth paying attention to the form of magnesium it contains and the dosage recommended by the manufacturer.

Your suggestions

If you have any suggestions about magnesium, we’d love to hear them. You can share your experiences with magnesium or ask questions about its role in the body.

Recommended articles

Those interested in magnesium may also be interested in reading other articles on a healthy lifestyle and proper supplementation. Here are some articles you may be interested in:

      • “A healthy diet and healthy bones – the role of magnesium”
      • “Dietary supplements – how to choose the best ones for yourself?”
      • “The effect of magnesium on healthy sleep”

Magnesium is an extremely important element that affects many aspects of our health. Therefore, it is worth ensuring adequate magnesium intake and monitoring your needs to enjoy full health and vitality.

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