Buy Magnesium Supplements?

Not everyone gets enough magnesium through their diet. Just a few servings of magnesium-rich foods per day or taking a magnesium supplement can meet your need for this important nutrient!

What exactly does magnesium do?

Magnesium is an important component of more than 300 enzymes present in your body. It helps maintain normal bones and teeth. It plays a role in the cell division process and contributes to normal protein synthesis, which is essential for many bodily functions.

Amount of magnesium

Magnesium is a mineral, which means that larger quantities are needed compared to trace elements. More magnesium is needed than, for example, copper or manganese. The amount of magnesium needed daily depends on a person’s age and gender. For example, women aged 18 and older need about 300 milligrams (mg) per day; men of the same age should aim for 350 mg per day. If you exercise a lot (and sweat), you usually need a bit more magnesium.

Too much magnesium

Too much magnesium from food almost never occurs and is not a problem for healthy adults. If you take magnesium supplements, then too high a dose of magnesium from supplements can lead to nausea, stomach cramps, and diarrhea. With more than 250 milligrams of magnesium per day extra, in addition to the magnesium in your food, intestinal complaints such as diarrhea can occur. This will disappear as soon as the amount of magnesium is reduced.

If you take a higher dose of magnesium, it's best to spread it out over the day to reduce the chance of diarrhea.

Interaction with medications

Magnesium in supplements can also interact with medications. Magnesium can inhibit the absorption of certain medicines. Therefore, do not take magnesium within two hours before or after taking medication. Other medicines cause more magnesium to be excreted. Consult your doctor or pharmacist if you are considering magnesium supplements and are taking medications.

Where is magnesium found?

It is best to obtain nutrients, such as magnesium, as much as possible from food sources, because they also provide other health benefits. Many of the foods that are good sources of magnesium are not consumed enough by most Dutch people. Foods rich in magnesium include green leafy vegetables, whole grains, (soy) beans, and nuts.

More magnesium in your diet?

Although no single food contains a huge amount of the mineral, you can try to regularly eat magnesium-rich foods like dark leafy greens, legumes, nuts, and whole grains. Foods with dietary fiber generally provide magnesium. Foods that deliver at least 60 milligrams per serving include half a cup of cooked spinach, an ounce of almonds, half a cup of cooked black beans, and a cup of cooked brown rice. If you feel you’re not getting enough magnesium, you may benefit from taking magnesium supplements.