Magnesium

Magnesium – Benefits and Information

Magnesium (chemical element symbol Mg) is an essential mineral that plays a key role in many processes in the body. As one of the ten most common elements on Earth, it is naturally present as a divalent cation, mostly in the form of inorganic salts such as carbonates (e.g., magnesite, MgCO3) and dolomite (CaMg[CO3]2), as well as magnesium sulfate (MgSO4) and magnesium chloride (MgCl2). In foods, magnesium is mainly found in bound form, associated with proteins or as salts. The human body contains about 11.5–16.5 mmol of magnesium per kg of body weight, which in a 70 kg adult amounts to around 24 g of magnesium.

Health Benefits of Magnesium

Magnesium supports the body in numerous functions, including:

  • Reducing tiredness and fatigue
  • Maintaining electrolyte balance
  • Normal energy metabolism
  • Normal function of the nervous system
  • Normal muscle function
  • Normal protein synthesis
  • Normal psychological function
  • Maintenance of normal bones
  • Maintenance of normal teeth
  • Role in cell division

In the human body, about 60–65% of magnesium is stored in the skeleton and 27% in muscles. About 6–7% is distributed in other soft tissues such as the liver, kidneys, and heart, while only about 1% is present in the blood. Magnesium is present in the body exclusively as a divalent cation (Mg2+) and is involved in numerous physiological processes:

  • Skeletal system and masticatory apparatus: Around 50% of the body's total magnesium is found in bones and teeth. Here, magnesium acts as an integral component of the hard tissues in the form of magnesium hydroxide (Mg(OH)2) and magnesium phosphate (Mg3(PO4)2), and is involved in bone mineralization.
  • Enzyme catalysis: Magnesium is a cofactor or allosteric activator of about 300 enzymes and plays a role in energy production in the mitochondria, protein biosynthesis, and the synthesis of nucleic acids, including DNA and RNA.
  • Ion transport: Magnesium is vital for numerous ion pumps and channels, including Na+-K+-ATPase and Ca2+-ATPase. It contributes to electrolyte balance and a normal functioning of the nervous system and muscles.

Recommended Dosage and Sources

A source of magnesium contains at least 15% of the recommended daily amount of 375 mg magnesium. Magnesium-rich foods include:

  • Green leafy vegetables
  • Nuts and seeds
  • Whole grains
  • Fish
  • Legumes
  • Avocados

Scientific Support

Magnesium is a well-researched mineral, and its positive effects on muscle function, energy metabolism, and the nervous system have been demonstrated in numerous studies. For more information, see the National Institutes of Health (NIH) and the European Food Safety Authority (EFSA).

Conclusion

Magnesium is an indispensable mineral for many vital bodily functions. By regularly consuming at least 375 mg of magnesium per day, you support your health, especially energy, muscle function, and the maintenance of strong bones and teeth.

Good to know: Magnesium is the physiological antagonist of calcium. A latent magnesium deficiency is relatively common, as about 50% of cases involve a cellular magnesium deficit, even though serum or plasma levels are often within the normal range.

Sources: REGULATION (EU) No 432/2012 OF THE COMMISSION of 16 May 2012