Magnesium, an essential mineral, is required for hundreds of biochemical processes within the body. It functions as a cofactor for numerous enzymes, supporting energy production, muscle and nerve function, and bone health. Magnesium also contributes to hormone balance, cardiovascular health, and could help to support a restful night’s sleep.
Determining the ideal daily magnesium intake involves considering factors like age, sex, and individual health circumstances. According to NHS guidelines, the recommended amount of magnesium is 300mg a day for men (19 to 64 years), and 270mg a day for women (19 to 64 years). However, ageing, stress, and disease all contribute to increasing magnesium requirements, and higher doses may be beneficial.
Magnesium-rich foods include leafy green vegetables like spinach and kale, nuts, seeds, whole grains, and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.
Almonds, cashews, pumpkin seeds, dark chocolate, spinach, and black beans are all high in magnesium, as well as tofu and fatty fish.
Magnesium supplements come in different forms, like magnesium citrate, magnesium oxide, and magnesium glycinate. At Nutri Advanced, we choose to use magnesium glycinate due to its bioavailability, for optimal absorption and efficacy.
According to NHS guidelines, the recommended amount of magnesium is 270mg a day for women aged 19 to 64 years. However, ageing, stress, and disease all contribute to increasing magnesium requirements, and higher doses may be beneficial.
Taking a daily magnesium supplement is generally safe within recommended doses. Following recommended guidelines and consulting with a healthcare professional can ensure appropriate supplementation.
While magnesium is generally safe, those with certain health conditions including kidney issues, or myasthenia gravis should consult their healthcare provider before introducing magnesium supplements into their daily regime.
Taking magnesium supplements alongside specific medications may lead to interactions. Certain antibiotics, bisphosphonates, and medications for hypertension or diabetes fall into this category. We recommend consulting your healthcare provider if you are currently taking medication.
While magnesium is generally well-tolerated, high doses or specific forms may result in side effects such as diarrhoea, nausea, and abdominal cramping. Individuals experiencing these symptoms can adjust magnesium intake or seek guidance from a healthcare professional.
Magnesium is often nicknamed 'nature's tranquiliser' and could support a restful night’s sleep. This mineral may play a role in regulating GABA, which helps to support feelings of calm and may aid healthy sleep.Magnesium also helps to metabolise lactic acid, supporting muscle relaxation and recovery.