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Everything you need to know about magnesium

February 29, 2024

For humans, magnesium is one of the most important minerals. The human body contains 20-28 grams of magnesium, about half of which is bound to the bones and the rest to the muscles, as well as other soft connective tissues. Magnesium is also the fourth most abundant mineral in our bodies. Magnesium can help improve digestion, relieve constipation, and reduce anxiety and stress.

This supplement can also help improve your sleep quality and energy levels.
It is essential for keeping the body healthy and for it to function properly.

Without magnesium , the body would not be able to perform basic functions such as muscle contractions, heart rhythm and blood pressure regulation. Magnesium is also important for energy production, bone health and protein synthesis.

Magnesium deficiency

Magnesium deficiency is a common problem. There are many health problems associated with this. Are you experiencing any of the following symptoms? Do you feel tired all the time, have trouble sleeping, are irritable or have muscle cramps? High blood pressure? If so, you may have low magnesium levels.

Magnesium is an important mineral for our bodies, and these symptoms could indicate a magnesium deficiency. If you think you may be deficient in magnesium, talk to your doctor to see if taking a supplement is right for you.

Feel free to read more here about different vitamins and what may be right for you.

Magnesium overdose

Magnesium is an essential mineral for health, but too much can be problematic. High levels of magnesium can cause gastrointestinal disturbances including diarrhea, nausea, and vomiting. In extreme cases, magnesium toxicity can lead to kidney failure.

The kidneys help regulate the amount of magnesium in the body. If you get too much magnesium, the excess magnesium will be removed from the body through urine. Therefore, a healthy person cannot get too much magnesium through food or through magnesium supplements. Exceptions include people with kidney failure, as well as some elderly people.

How much magnesium should I take daily?

The recommended daily allowance is 280 mg for women and 350 mg for men. The recommendation for children ages 6 to 9 is 200 mg and for children ages 10 to 13 it is 280 mg of magnesium per day.

Where can I get magnesium from?

Magnesium is found in several foods. Good sources include whole grains, avocados, green vegetables, beans, nuts and seeds. Magnesium is also found in various drinks, such as coffee and mineral water. Dark chocolate is also a good source!

10 foods high in magnesium

There are many foods that contain high levels of magnesium. Here are ten good examples:

1. Spinach
2. Kale
3. Dark chocolate
4. Quinoa
5. Almonds
6. Black beans
7. Avocado
8. Fig
9. Salmon
10. Broccoli

Pregnancy

Magnesium citrate is a magnesium supplement that is often recommended for pregnant women. The reason is that it can help calm down the muscles, which can be useful in relieving some of the symptoms of pregnancy such as cramps and fatigue. Magnesium citrate is also believed to be useful in preventing preeclampsia, a condition that can be dangerous for both mother and baby. While magnesium citrate is generally considered safe for pregnant women, it is always best to check with a doctor before taking any supplements.

Cramps

Magnesium is a popular remedy for cramps, and for good reason. It is a mineral that is essential for nerve and muscle function, and it is also involved in energy production. Magnesium supplements can help replenish magnesium stores in the body, which can help relieve cramps and relax muscles. In addition, it can help reduce inflammation. For best results, magnesium supplements should be taken with food. However, magnesium can have side effects, so it is important to talk to your doctor before taking supplements.

When should I take magnesium supplements?

You can take magnesium at any time of the day. However, it is recommended to take it in the evening before going to bed as it can help your muscles and nervous system relax and improve sleep quality. You can also split your daily magnesium dose and take half in the morning and half in the evening.

We recommend taking magnesium with meals. If you are also taking iron supplements to try to increase your iron levels, you should not take magnesium at the same time as this may interfere with iron absorption.

Did you know this about different forms of magnesium?

The form that magnesium takes also has an impact on absorption. In supplements, magnesium is bound to another substance, such as the substance citrate. The three most commonly used forms of magnesium are magnesium oxide, citrate, and bisglycinate.

The chelated forms of magnesium are highly absorbable as they are bound to some forms of liquid/acid. Certain forms of magnesium can cause stomach problems in some people. For example, magnesium oxide needs the acidity of stomach acid to be absorbed and can therefore irritate the stomach.

We recommend reading the ingredient list of any magnesium product carefully. In general, forms of magnesium with an -at at the end of the name are best absorbed. High-quality magnesium also contains as few additives as possible.

A review of three different quality magnesium varieties

There are three forms of magnesium in particular that are quickly absorbed by the body: magnesium citrate, bisglycinate, and taurate. All three have their own special properties.

Magnesium citrate is a mixture of magnesium carbonate and citric acid, and is one of the forms that is absorbed most quickly by the body. Magnesium citrate is a very common form of magnesium, and is one of the most well-known chelated forms. It does not require stomach acid to be absorbed.

Magnesium bisglycinate is one of the forms of magnesium that is most stomach-friendly and most effectively absorbed by the body. Magnesium is bound to the amino acid (glycine), and the ratio of glycine to magnesium is 2:1. If your daily dose of magnesium is high, this form is a good choice as it does not irritate the stomach. Glycine has a calming effect, so this type is good to take in the evening as it can improve sleep quality.

Magnesium taurate , like bisglycinate, is easy on the stomach and well absorbed. It is bound to an amino acid (taurine). Taurine increases the formation of the neurotransmitter GABA, a calming and sleep-promoting neurotransmitter. Taurate is also considered a good supplement to improve your cardiovascular health.

Our magnesium supplements at Aarja Health

Triple Magnesium

Aarja Health's Triple Magnesium contains three forms that are quickly absorbed by the body: citrate, bisglycinate and taurate. This combination supports normal muscle function, the heart and energy metabolism.

Magnesium Glycinate with B6 (P5P) and hemp seeds

This is a premium supplement with added benefits. Here, magnesium bisglycinate is combined with active vitamin B6 (P5P) and nutritious hemp seeds .

B6 (P5P) supports energy production, hormone balance and reduces fatigue.
Bisglycinate is stomach-friendly and provides a calming effect, which can be beneficial for sleep and stress management.
Hemp seeds add extra nutrients and healthy fatty acids.

This makes the product an ideal choice for those who want support for energy, the nervous system, sleep and muscle relaxation during a busy everyday life.

Frequently asked questions

What is magnesium?

The human body contains 20-28 grams of magnesium, about half of which is bound to the bones and the rest to the muscles and other soft connective tissues. Magnesium is also the fourth most abundant mineral in our bodies. Magnesium can help improve digestion, relieve constipation, and reduce anxiety and stress.

How much magnesium should I take per day?