Fresh green colour of leafy vegetables, such as basil, avocado, spinach or tree leaves, can be seen thanks to magnesium. Other colours are absorbed by the chlorophylle, only the green light is reflected and visible for our eye.
The same, as the iron is the central element of the human hemoglobin, in plant magnesium is in the heart of the chlorophyll molecule. Without magnesium, chlorophyll cannot capture sun energy needed for plant´s photosynthesis. Also for the human body it is a vital element. Without this mineral, several important enzymes could not be activated and a number of biochemical reactions would not function.
Despite the fact magnesium is so important for the organism, many people suffer from lack of it. According to World Health Organization statistics, as much as 75% of the U.S. adult population does not meet Recommended Daily Intake of 420 mg. Quite similar it is in the Czech republic, where practically all age groups of the population do not reach the recommended daily intake through diet, the main source we depend on, as our body is not able to synthesize it.
Why do we have not enough magnesium?
Even magnesium is widely contained in plant and animal foods and in beverages, is one of the most common mineral disorders. Values indicating magnesium content in food may not correspond to real value absorbed by our body. There are many factors influencing bioavailability - other food components, such as phytates, organic acids, fiber, the presence of phosphate additives, but also calcium or zinc, both sharing the same metabolic pathways in the body.
It is ascertained that magnesium content in fruits and vegetables dropped in the last fifty years, and about 80% of this metal is lost during food processing. Soils naturally low in magnesium, diet rich in ultra-processed food, additives and sugar present in all food - these factors not only have no nutritional value for our organism, but are depleting many important minerals. Magnesium balance is also influenced by high consumption of alcohol, caffeine, drugs or diuretics. Also during exercise, you may need 10–20% more magnesium than when resting. And of course stress - is also highly influencing magnesium balance. These are the consequences, that a large percentage of people all over the world does not meet the minimum daily magnesium requirement.
What are the main sources of magnesium?
Dark leafy greens, very high in chlorophyll, are rich in magnesium. Particularly spinach, mustard greens, chlorella, spirulina, parsley, avocado or broccoli. Fruits high in magnesium include bananas, raspberries, blackberries, datils, dried figs or apricots. Beans and lentils, tofu and cacao are also good sources, small amounts can be found also in some meat, dairy or eggs.
Who should take magnesium supplements?
Everybody living in today´s faster paced life associated with greater stress can benefit from magnesium supplement. If you are going through tough times, preparing for exams or doing sport activity on a daily basis - simply said - as more active you are, more magnesium is consumed by your body and more magnesium is needed. If you are sure that you are not consuming enough food rich in magnesium, it is also recommended to take some magnesium supplement.
How can I know I need more magnesium?
The first signs of deficiency or some imbalance that you may notice may be occasional muscle cramps, fatigue, loss of appetite or a classic eyelid tick. Progressing deficiency can have symptoms like more frequent tingling in the limbs, frequent cramps, constipation, insomnia, restless sleep and overall discomfort. Magnesium plays a role in so many important functions that its long-term deficiency can have a number of acute and chronic consequences.
Most of your body's magnesium is in your bones and cells, and only a small amount is found in your blood, so the determination of magnesium level in body from the blood can be difficult.
How many magnesium should I have per day?
Recommended Daily Intake varies from person to person and depends on various factors like age, gender or physical activity level. For magnesium it is 320 mg for women 420 mg for mens per day. Higher amounts are recommended for athletes, during long term or chronic stress, or when excessive consumption of sugars, highly processed food, alcohol, or in case of any malabsorption disorders.
The good news is, that magnesium is not toxic for the body. High doses can cause nausea or diarrhea, but any excessive amounts are eliminated in the urine by kidneys. But not necessary you have to start with high doses of supplementation. Follow daily recommended amounts and observe how your body reacts and if the symptoms are disappearing. If you feel better, more relaxed, better sleep, you are on the good way.
What are best forms for optimal absorption?
Bioavailability of magnesium depends on a magnesium salt. Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms. Try to use well absorbed forms like magnesium glycinate or taurate.
Magnesium oxide or magnesium citrate act as a natural laxative, by relaxing your bowels and pulling water into the intestines, allowing everything to move smoothly. But bioavailability is very limited.
Magnesium sulfate also known as Epsom salt is (chemical compound made up of magnesium, sulfur, and oxygen), is also with poor absorption and unpleasant bitter taste. During years it is used as a natural remedy to treat health problems, such as constipation, insomnia, and fibromyalgia.
Supplements with chelated magnesium (taurate, glycinate, malate) offer higher bioavailability. Chelation is a binding process that combines minerals like magnesium with organic compounds to improve stability and bioavailability of nutrients. Magnesium attached to amino acid is transported efficiently across the intestinal wall and better utilized throughout the body.
