Magnesium is a mineral found in various foods such as seeds, peanuts and milk, and performs various functions in the body, such as regulating the functioning of nerves and muscles and helping to control blood sugar.
The daily recommendation for magnesium consumption is usually easily achieved when eating a balanced and varied diet, but in some cases it may be necessary to use supplements, which must be prescribed by the doctor or nutritionist.
What is magnesium for?
Magnesium performs functions in the body such as:
- Improve physical performance, because it is important for muscle contraction; Prevent osteoporosis, because it helps produce hormones that increase bone formation; Help control diabetes, because it regulates sugar transport; Decrease the risk of heart disease, as decreases the accumulation of fatty plaques in blood vessels; relieve heartburn and poor digestion, especially when used in the form of magnesium hydroxide; control blood pressure, especially in pregnant women at risk of eclampsia.
In addition, magnesium is also used in laxative medications to fight constipation and in medications that act as antacids for the stomach.
Recommended Quantity
The recommended daily amount of magnesium varies according to gender and age, as shown below:
| Age | Daily Magnesium Recommendation |
| 0 to 6 months | 30 mg |
| 7 to 12 months | 75 mg |
| 1 to 3 years | 80 mg |
| 4 to 8 years | 130 mg |
| 9 to 13 years | 240 mg |
| Boys aged 14 to 18 | 410 mg |
| Girls from 14 to 18 mg | 360 mg |
| Men aged 19 to 30 | 400 mg |
| Women aged 19 to 30 | 310 mg |
| Pregnant women under 18 | 400 mg |
| Pregnant women aged 19 to 30 years | 350 mg |
| Pregnant women between 31 and 50 years old | 360 mg |
| During breastfeeding (woman under 18) | 360 mg |
| During breastfeeding (woman aged 19 to 30) | 310 mg |
| During breastfeeding (woman aged 31 to 50) | 320 mg |
In general, a healthy and balanced diet is enough to obtain daily magnesium recommendations. See the importance of magnesium in pregnancy.
Magnesium-rich foods
Foods rich in magnesium are usually also high in fiber, with the main ones being whole grains, legumes and vegetables. See the full list:
- Legumes, such as beans and lentils; Whole grains, such as oats, whole wheat and brown rice; Fruits, such as avocado, banana and kiwi; Vegetables, especially broccoli, pumpkin and green leaves, such as kale and spinach; Seeds, especially pumpkin and sunflower seeds; Oilseeds, such as almonds, hazelnuts, Brazil nuts, cashew nuts, peanuts; Milk, yogurt and other derivatives; Others: coffee, meat and chocolate.
In addition to these foods, some industrialized products are also fortified with magnesium, such as breakfast cereals or chocolate, and although they are not the best option, they can also be used in some cases. See the 10 most magnesium-rich foods.
Magnesium Supplements
Magnesium supplements are usually recommended in cases of deficiency of this mineral, being possible to use both a multivitamin supplement in general containing magnesium and the magnesium supplement, which is normally used in the form of chelated magnesium, magnesium aspartate, magnesium citrate, magnesium lactate or magnesium chloride.
Supplementation should be indicated by the doctor or nutritionist, as the recommended dose depends on the cause that is causing your deficiency, in addition its excess can cause nausea, vomiting, hypotension, drowsiness, double vision and weakness.
