Diet and Nutrition 2022

Magnésio: what it is for and recommended daily amountá

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Magnésio: what it is for and recommended daily amountá
Magnésio: what it is for and recommended daily amountá

Magnesium is a mineral found in various foods such as seeds, peanuts, oats, bananas or milk, which performs several important functions in the body, from regulating nerve function, relieving muscle pain, preventing osteoporosis, relieving heartburn and control blood sugar levels.

The daily recommendation for magnesium intake varies according to age and sex, but is usually easily achieved when you have a balanced and varied diet.

However, in some cases, supplementation may be necessary, which can be done through multivitamin supplements or with a single magnesium supplement, which must be prescribed by the doctor or nutritionist.

What is magnesium for

Magnesium performs some functions in the body, the main ones being:

  1. Improves physical performance, because it is an important mineral for muscle contraction;
  2. Prevents Osteoporosis, because it helps produce hormones that increase bone formation;
  3. Helps control diabetes, because it regulates the transport of sugar;
  4. Decreases the risk of heart disease, as it decreases the accumulation of fatty plaques in blood vessels;
  5. Relieves heartburn and poor digestion, especially when used in the form of magnesium hydroxide;
  6. Controls blood pressure, especially in pregnant women at risk of eclampsia;
  7. Improves mood, as it is related to the production of serotonin, which is a neurotransmitter that helps reduce anxiety, maintain mental he alth and control mood swings.

In addition, magnesium is also used in laxative medications to combat constipation and in medications that act as antacids for the stomach.

Recommended amount

The recommended daily amount of magnesium varies by gender and age, as shown below:

Age Female Male
0 to 6 months 30 mg 30 mg
7 to 12 months 75 mg 75 mg
1 to 3 years 80 mg 80 mg
4 to 8 years 130 mg 130 mg
9 to 13 years old 240 mg 240 mg
Between 14 and 18 years old 360 mg 410 mg
Between 19 and 30 years old 310 mg 400 mg
Between 31 and 50 years old 320 mg 420 mg
51 years and over 320 mg 420 mg

The daily amount of magnesium may also vary in pregnancy, according to the age of the woman, and during breastfeeding, as indicated in the following table:

Age Pregnancy Breastfeeding
Under 18 years 400 mg 360 mg
Between 18 and 30 years old 350 mg 310 mg
Between 31 and 50 years old 360 mg 320 mg

In general, a he althy and balanced diet is enough to get the daily recommendations of magnesium. See the importance of magnesium in pregnancy.

Foods rich in magnesium

Foods rich in magnesium are usually also rich in fiber, the main ones being whole grains, legumes and vegetables. See the full list:

  • Legumes, such as beans and lentils;
  • Whole grains, such as oatmeal, whole wheat, and brown rice;
  • Fruits, such as avocado, banana and kiwi;
  • Vegetables, especially broccoli, squash and leafy greens such as kale and spinach;
  • Seeds,especially pumpkin and sunflower seeds;
  • Oilseeds, such as almonds, hazelnuts, Brazil nuts, cashews, 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 drinks, and, although they are not the best option, they can also be used in some cases. See the 10 foods richest in magnesium.

When to take a magnesium supplement

Supplementation should be indicated by the doctor or nutritionist, since the recommended dose depends on the cause that is causing your deficiency, in addition, excess can cause nausea, vomiting, hypotension, drowsiness, double vision and weakness.

Magnesium supplements are usually recommended in cases of magnesium deficiency, and either a general multivitamin supplement that contains magnesium can be used, or a magnesium supplement, which is usually used in the form of magnesium chelate, magnesium aspartate, magnesium, magnesium citrate, magnesium lactate or magnesium chloride.

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