Magnesium – Functions, intake and requirements
Magnesium is a vital mineral and performs many important functions in the body. Since the body cannot produce magnesium itself, an adequate intake from our diet is necessary.
What is magnesium?
Magnesium is an essential mineral that is involved in over 600 enzymatic reactions in the human body. Essential means that the body cannot produce it itself and is therefore dependent on obtaining magnesium from food. As a bulk element, it is available in relatively large quantities in the body. The total amount of magnesium in an adult body is about 25 g.
About 50–60% is found in the bones. Another large percentage is stored in the muscles and other soft tissue, while only a very small proportion circulates in the blood.
Which functions does magnesium have in the body?
Magnesium is involved in many important functions in the body. Magnesium contributes to normal muscle function and normal energy metabolism. In addition, the mineral contributes to reducing tiredness and fatigue as well as to the normal functioning of the nervous system.
Furthermore, magnesium plays a role in normal mental function. as well contributing to the maintenance of normal bones and teeth. Magnesium also plays a role in cell division and contributes to normal protein synthesis. In addition, magnesium contributes to the electrolyte balance.
How is magnesium absorbed in the body?
Magnesium enters the digestive tract with food and is mainly absorbed in the small intestine, and to a lesser extent also in the large intestine. It is then transported via the bloodstream to the various tissues and organs.
How much magnesium the body absorbs and excretes depends, amongst other things, on the amount ingested and the current status of available magnesium in the body. Excretion occurs mainly via the kidneys, with smaller amounts lost via stools and sweat. Intensive physical activity and heavy sweating can lead to increased magnesium loss.
Which factors influence the supply of magnesium?
How well the body is supplied with magnesium depends on a number of factors. An important basis is a balanced diet that provides sufficient magnesium. Absorption in the intestine and excretion via the kidneys also influence how much magnesium is actually available to the body.
Individual factors such as age, physical activity, illnesses, medication or certain phases of life, such as pregnancy, may also play a role.
Which foods contain magnesium?
Magnesium-rich sources include, in particular, nuts, sunflower seeds, linseed, whole grains and pulses. Green vegetables can also contribute to magnesium intake.
Magnesium is also found in other plant and animal foods and in certain mineral waters
Which magnesium compounds are there?
Magnesium is found in various chemical forms and compounds, both in food and in the body, and in dietary supplements. Magnesium citrate, magnesium oxide, magnesium carbonate and magnesium bisglycinate are often used in dietary supplements. They differ, amongst other things, in terms of their magnesium content, their chemical properties and their solubility.
The article Comparison of magnesium compounds: citrate, bisglycinate, oxide, etc. explains the differences between the various magnesium compounds
How much magnesium should you take each day?
The recommended magnesium intake varies according to age, sex and stage of life, amongst other things. According to the Swiss reference values for nutrient intake, the following recommendations apply:
| Men | 350 mg |
| Woman | 300 mg |
| Pregnancy | 300 mg |
| Breastfeeding | 300 mg |
| Children aged 11-17 years | 250 - 300 mg |
The reference values give an indication of what your magnesium intake should be each day through your diet.
Key points at a glance
Magnesium is a vital mineral that the body cannot produce itself and must therefore be obtained regularly from food. It is involved in many important bodily functions and contributes, amongst other things, to normal muscle function, normal energy metabolism and the normal functioning of the nervous system. Magnesium also contributes to reducing tiredness and fatigue, to normal mental function and to the maintenance of normal bones and teeth.
Magnesium intake is influenced by several factors. These include, in particular, dietary magnesium intake, but also individual requirements such as age, physical activity and phase of life, as well as absorption in the intestine and excretion via the kidneys. Magnesium is naturally found in nuts, seeds, whole grains, legumes and green vegetables, for example.
