Magnesium

Magnesium is a metal essential for the body, as it participates in hundreds of enzymatic reactions.

The role of magnesium in the body

Magnesium contributes to the normal functioning of muscles and the nervous system, to the normal synthesis of proteins, to the normal energy metabolism, to the normal psychological function, to the reduction of fatigue and tiredness, to the maintenance of normal bones and teeth, to the normal electrolyte balance, and to the normal cell division. These are the approved health claims for magnesium under Regulation (EC) 1924/2006. Magnesium does not have an approved health claim for reducing the risk of diabetes, heart disease, or Parkinson's disease.

Sources of magnesium in the diet

Dried fruits (walnuts, almonds, peanuts), spinach, avocado, bananas, strawberries, and whole grain cereals are good dietary sources of magnesium.

When might a supplement be needed

Magnesium deficiency may be associated with symptoms such as fatigue, muscle cramps or spasms. Groups with increased needs include people with intense physical activity, pregnant women, and people with certain dietary habits. Persistent symptoms always require medical evaluation.

Caution for special groups

People with kidney disease should consult their doctor before taking magnesium supplements, as kidney function affects the excretion of magnesium from the body. Magnesium may also interact with certain antibiotics (tetracyclines, quinolones), so it is recommended to take it apart from these, following the pharmacist's instructions.

Forms of magnesium supplements

Available in capsules, tablets, effervescent tablets, powder, and liquid form, in various chemical forms (citrate, oxide, glycine magnesium, etc.) with different absorption and tolerance characteristics.

Frequently asked questions

Which form of magnesium is best absorbed?

Different chemical forms have different absorption and tolerance characteristics from the digestive tract. Consult a pharmacist for the appropriate choice.

When do I take magnesium, in the morning or in the evening?

Follow the instructions of the specific product. Many prefer taking it in the evening, however, there is no universal rule.

Can I take magnesium if I have kidney disease?

Consult your doctor before taking it, as kidney function affects the excretion of magnesium.

Which foods have the most magnesium?

Dried fruits, leafy green vegetables, and whole grain cereals are among the best sources.

Can magnesium cause diarrhea?

Some forms (such as magnesium oxide) may have a laxative effect on the intestine in high doses. Follow the recommended dosage.

* Health claims approved under Regulation (EC) 1924/2006.