What is magnesium?
Magnesium is a mineral essential for physical health. Magnesium falls under the category of mineral salts that the body cannot produce on its own. Therefore, it's important to get enough magnesium through food or supplements.
Health benefits
Many people know that magnesium is good for their health; it has a positive effect on:
- Bones – It contributes to the maintenance of normal bones.
- Cell division – It plays a role in the cell division process.
- Protein synthesis – It contributes to normal protein synthesis.
- Electrolyte balance – It contributes to good electrolyte balance.
- Energy – It contributes to normal energy-yielding metabolism.
- Mouth and teeth – It contributes to the maintenance of normal teeth.
- Psychological functions – It contributes to normal psychological function.
- Muscles – It contributes to normal muscle function.
- Fatigue – It contributes to the reduction of tiredness and fatigue.
- Nervous system – It contributes to the normal functioning of the nervous system.
Magnesium from food
While magnesium is primarily consumed through supplements, many modern foods also contain this powerful nutrient. The following products answer the question, " What foods contain magnesium ?":
- Nuts and seeds
- Whole grains
- Pure cocoa
- Fish
- Green leafy vegetables
- Legumes
- Soy products
- Bananas
- Dried apricots and figs
- Avocados
- Seaweed and algae
Recommended daily amount
Before we can answer the question “when to take magnesium?” it’s important to know the recommended daily amount of this nutrient.
| Age | Amount of magnesium (mg) |
| Child | |
| 6-11 months | 80 |
| 1-2 years | 85 |
| 2-5 years | 120 |
| 6-9 years | 200 |
| Man | |
| 9-13 years | 280 |
| 14-17 years | 350 |
| From 18 years old | 350 |
| Woman | |
| 9-13 years | 280 |
| 14-17 years | 280 |
| From 18 years old | 300 |
| Pregnant women | 300 |
| Women who are breastfeeding | 300 |
Additional magnesium supplement
There are several groups of the population for whom an additional magnesium supplement is recommended. These groups are:
- Fanatical athletes.
- People who sleep little, experience a lot of stress and do not always have a healthy and varied diet.
- Women during pregnancy or breastfeeding.
- Adolescents (ages 12 and up) experiencing a growth spurt.
- Women in menopause who experience hormonal fluctuations and produce less estrogen.
- People over 50 who have an increased risk of premature osteoporosis or bone loss .
- People who take certain medicines (such as proton pump inhibitors, diuretics or laxatives) that interfere with the absorption of magnesium.
When to take magnesium?
Extensive European scientific research has been conducted on the question of when to take magnesium. These studies have shown that the time of day the supplement is taken has no effect on health. However, it is recommended to always take the supplement at the same time of day under the same conditions. For example, every day with breakfast or just before bed.
