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 help meet your need for this important nutrient!

What exactly does magnesium do?

Magnesium is an important component 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 cell division process and helps support normal protein synthesis, which is essential for many bodily functions.

Amount of magnesium

Magnesium is a mineral, which means that larger amounts are needed compared to trace elements. More magnesium is needed than, for example, copper or manganese. The amount of magnesium needed per day depends on the age and sex of the individual. 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 no problem for healthy adults. 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 magnesium per day extra (on top of what is in your food) can cause digestive issues such as diarrhea. This will disappear as soon as you lower your magnesium intake.

If you take a higher dosage of magnesium, it’s 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 medicines. Therefore, do not take magnesium within two hours before or after taking medication. Other medicines actually cause you to excrete more magnesium. Consult your doctor or pharmacist if you are considering magnesium supplements while using medication.

Where is magnesium found?

It’s best to get nutrients like magnesium from food sources as much as possible, as they also provide other health benefits. Many of the foods that are good sources of magnesium are underconsumed 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 such as 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, one 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, taking magnesium supplements may benefit you.