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Magnesium
Last reviewed: 07.07.2025
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Not many people know what an important role magnesium (Mg) plays in the human body. After water and oxygen, it is considered one of the most important elements in the body. More than 350 chemical reactions cannot take place without magnesium, and they are very important for the normal functioning of the body.
General characteristics of magnesium
Magnesium in the human body is a tranquilizer and anti-stress mineral. Magnesium is contained in chlorophyll in plants, and is also an essential component of bones and teeth. Magnesium in combination with chlorine is found in sea water, and in ordinary water - in the form of ions.
The human body contains approximately 20–30 g of magnesium. About 1% of magnesium is found in body fluids, 40% in bone tissue, and about 59% in tissues.
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How much magnesium do you need per day?
About 400-500 mg is how much magnesium an adult needs to consume per day.
Under what conditions may the need for magnesium increase?
Often, bodybuilders and athletes are advised to increase their magnesium intake, as well as children during the period of new tissue formation (infants, infants). Pregnant women should also increase their daily magnesium intake. The same applies to people with high protein intake, under stress, and taking diuretics.
Magnesium absorption
Only organic magnesium compounds are absorbed in our body. These are magnesium lactate or citrate. They are absorbed in the duodenum or in the colon. Sodium sulfate, as an inorganic salt, is absorbed very poorly.
If there is an excess of fat, calcium (Ca), sodium (Na) and phosphorus (P) in the body, the absorption of magnesium may be very low. Although dietary fiber binds magnesium, it can be lost with excess potassium (K), caffeine and alcohol along with urine excretion.
The beneficial effects of magnesium on the body
The normal functioning of more than 300 enzymes occurs thanks to magnesium.
Together with phosphorus (P) and calcium (Ca), magnesium is involved in bone formation. Magnesium helps synthesize proteins and fats, it is necessary for glucose metabolism, transport of various substances, and is involved in energy release. Thanks to magnesium, protein synthesis, transmission of hereditary information, and passage of nerve impulses occur. Magnesium is required for the normal functioning of the cardiovascular system, and if consumed in the right doses, it will reduce the likelihood of heart disease and heart attacks.
Magnesium can cleanse the body of toxic substances, lower cholesterol levels, and normalize muscle function. Together with vitamin B6, it can prevent the formation of kidney stones. If there is a lack of magnesium, kidney stones consist of a compound of calcium (Ca) with phosphorus (P), and if there is a lack of vitamin B6, they consist of calcium (Ca) and oxalic acid.
Magnesium is an anti-stress substance. Its salts are also used to slow the growth of malignant tumors. If you are often tired, you should simply buy magnesium-containing drugs from the pharmacy - they will help you cope with fatigue.
Interaction of magnesium with other elements of the body
Together with phosphorus (P) and sodium (Na), magnesium ensures muscular and nervous activity of the body. Vitamin D takes part in increasing the effectiveness of magnesium. Vitamin B6 together with potassium (K) increases the absorption of magnesium, and with sufficient magnesium, potassium (K) can be retained in cells. Magnesium and calcium (Ca) are interestingly interconnected in the body. If there is not enough magnesium, then calcium (Ca) will be deposited in organs and walls of various vessels. Also, calcium (Ca) can be deposited if there is a lack of vitamin E in the body.
The ratio of calcium (Ca) and magnesium in the body should be 1:0.6, otherwise, if there is a lack of magnesium, calcium will be excreted in the urine, and if the calcium (Ca) norm is exceeded, a magnesium deficiency will occur.
Signs of magnesium deficiency
In humans, magnesium deficiency is expressed by insomnia, dizziness, bad mood, discontent, fatigue and increased sensitivity to noise. If you have headaches, stomach cramps and severe diarrhea, you should consult a doctor, because these may be symptoms of magnesium deficiency.
Signs of its deficiency also include: heart problems, pressure surges, muscle spasms, brittle hair, nails and cramps. If you notice such signs, consult a doctor, and he will tell you how to restore the level of magnesium in the body.
Signs of excess magnesium in the body
People with an excess of magnesium in the body may experience: diarrhea, lethargy, loss of coordination, difficulty speaking and drowsiness. An excess of magnesium can occur, for example, when taking magnesium-containing drugs, unless, of course, they are compensated with a certain amount of calcium (Ca).
Effect on magnesium content in foods
Any processing of products greatly reduces the magnesium content in them. And all because after soaking the products, the water saturated with magnesium is no longer used. In addition, chemical treatment of vegetables from pests significantly reduces the absorption of magnesium from the soil.
Why might magnesium deficiency occur?
Magnesium deficiency in the body occurs with kidney disease, diarrhea, taking contraceptives and estrogens, taking diuretics, folic acid, large amounts of caffeine and alcohol. Large amounts of magnesium are excreted when adrenaline is released in stressful situations. Fasting, toxicosis or diabetes can significantly reduce the amount of magnesium. Magnesium can also be excreted from the body with profuse sweating.
What foods contain magnesium?
To increase the level of magnesium in the body, it is worth eating more cereals such as oatmeal, barley porridge, buckwheat and millet.
They will replenish your body with 130 - 260 mg of magnesium. Nuts are also very rich in magnesium, for example, cashews contain up to 270 mg of magnesium, pine nuts - 234 mg, almonds - 235 mg, pistachios - 200 mg, and peanuts - 180 mg of magnesium. Oddly enough, seaweed also contains a lot of magnesium - up to 170 mg. Eat these products, and you will not know what diseases are!
Attention!
To simplify the perception of information, this instruction for use of the drug "Magnesium" translated and presented in a special form on the basis of the official instructions for medical use of the drug. Before use read the annotation that came directly to medicines.
Description provided for informational purposes and is not a guide to self-healing. The need for this drug, the purpose of the treatment regimen, methods and dose of the drug is determined solely by the attending physician. Self-medication is dangerous for your health.