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

What exactly does magnesium do?

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

Amount of magnesium

Magnesium is a mineral, which means larger amounts are needed compared to trace elements. You need more magnesium than, for example, copper or manganese. The amount of magnesium needed daily depends on 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 is rare and is not a problem for healthy adults. However, if you get your magnesium from supplements, a high dose of magnesium from supplements can lead to nausea, stomach cramps, and diarrhea. More than 250 milligrams of additional magnesium per day, in addition to what you get from food, can cause digestive complaints such as diarrhea. This disappears as soon as the magnesium intake is lowered.

If you take a higher dose of magnesium, it is best to divide it throughout 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 medications. Therefore, do not take magnesium within two hours before or after taking your medication. Other medications can actually cause more magnesium to be excreted. Consult your doctor or pharmacist if you are considering magnesium supplements while taking medicine.

Where can you find magnesium?

It is best to get nutrients like magnesium from food sources as much as possible, since they also offer other health benefits. Many of the foods that are good sources of magnesium are consumed too little 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 this mineral, you can try to regularly eat magnesium-rich foods like dark leafy vegetables, legumes, nuts, and whole grains. Foods high in dietary fiber generally provide magnesium. Foods that provide at least 60 milligrams per serving include half a cup of cooked spinach, one ounce of almonds, half a cup of cooked black beans, and a cup of cooked brown rice. If you feel you are not getting enough magnesium, you may benefit from taking magnesium supplements.

Buy magnesium supplements at Bono?

Want to give your body some extra magnesium? Check out our magnesium range and choose the magnesium supplement that best suits you. Would you rather go for a powder version? Or do you prefer magnesium softgels? You'll find it all at Bono.