What is magnesium and what is it good for?

Magnesium is a mineral you've probably heard of, but its precise role in your body may be less clear. Many people find themselves reading more and more about magnesium in relation to energy, muscles, and relaxation, without knowing exactly what it entails.

At the same time, nutritional research shows that a significant portion of the Dutch population consumes less magnesium than the recommended daily amount. In this article, we'll clearly explain what magnesium is, its functions in your body, its available forms, and how you can consciously incorporate it into your daily routine.

What is magnesium?

Magnesium is an essential mineral found naturally in the earth's crust, in water, and in a wide variety of foods. It is among the most abundant minerals in the human body: an adult contains an average of 21 to 28 grams of magnesium, most of which is stored in bones and teeth. The remainder is found in muscle tissue, organs, and body fluids.

As an essential mineral, your body cannot produce magnesium itself. Therefore, you are completely dependent on what you consume through food or supplements. Magnesium is involved in over 300 enzymatic reactions in the body, making it one of the most versatile minerals in human physiology. It plays a role in processes ranging from energy metabolism and muscle contraction to protein synthesis and nerve impulse transmission.

What does magnesium do?

Magnesium fulfills a wide range of functions in your body. The mineral is involved in cellular energy metabolism, playing a direct role in releasing energy from nutrients. Without sufficient magnesium, certain enzymatic processes that provide energy cannot function optimally.

In addition, magnesium is closely involved in nerve cell impulse transmission and muscle contraction. It works in conjunction with calcium. While calcium contributes to muscle contraction, magnesium plays a role in the relaxation of muscle tissue. This interaction makes magnesium a central mineral in the neuromuscular system.

Magnesium is also involved in the synthesis of proteins and nucleic acids, processes essential for the construction and maintenance of tissues. The mineral also contributes to the regulation of electrolyte balance, which is important for the body's water and mineral balance.

What is magnesium good for?

The European Food Safety Authority (EFSA) has scientifically assessed and approved a series of health claims for magnesium. These approved claims provide a clear overview of magnesium's functions for which sufficient scientific evidence exists. Below are the key areas in which magnesium makes a recognized contribution:

• Fatigue: Magnesium contributes to the reduction of tiredness and fatigue, making it a relevant mineral for people who are consciously working on their daily energy levels.
• Energy: Magnesium contributes to normal energy-yielding metabolism, where it is involved in the conversion of nutrients into usable energy in your cells.
• Bones: Magnesium contributes to the maintenance of normal bones, as a large part of the magnesium in your body is stored in bone tissue.
• Teeth: Magnesium contributes to the maintenance of normal teeth, where it forms part of the mineral structure together with calcium and phosphorus.
• Muscles: Magnesium contributes to normal muscle function, including its role in the interaction between muscle contraction and muscle relaxation.
• Nervous system: Magnesium contributes to the normal functioning of the nervous system, where it is involved in the transmission of impulses between nerve cells.
• Cognitive functions: Magnesium contributes to normal psychological function, meaning the mineral is involved in processes related to concentration, memory and mental resilience.
• Protein synthesis: Magnesium contributes to normal protein synthesis, a process essential for the construction and repair of body tissues.
• Cell division: Magnesium plays a role in the cell division process, which is important for the growth, renewal and maintenance of cells in your body.
• Electrolyte balance: Magnesium contributes to electrolyte balance, which supports the water and mineral balance in your body.
• Vitamin D regulation: Magnesium is involved in the activation and metabolism of vitamin D in the body, thus playing a supporting role in the bioavailability of this important vitamin.

What is magnesium good for in women?

Magnesium is a mineral that plays a significant role in every phase of a woman's life. Hormonal fluctuations during the menstrual cycle, pregnancy, and menopause can cause the need for certain minerals, including magnesium, to fluctuate. Many women therefore consciously choose to incorporate magnesium into their daily routine.

During the transition to menopause (perimenopause and menopause), many women experience changes in their bodies related to hormonal shifts. Magnesium contributes to normal psychological function and to the reduction of tiredness and fatigue. Magnesium also contributes to the maintenance of normal bones, which is relevant because the risk of bone density loss increases after menopause.

The need for various nutrients also increases during pregnancy. Magnesium contributes to normal muscle function and normal energy-yielding metabolism, functions that require extra attention during this period. The recommended daily allowance of magnesium for pregnant women is 300 mg per day. However, it is important to discuss the use of supplements during pregnancy with a doctor or midwife.

What is magnesium good for in men?

For men, magnesium plays a role in various processes that contribute to daily functioning and physical performance. Magnesium contributes to normal muscle function, which is relevant for men who regularly exercise or lead an active lifestyle. The mineral is also involved in normal energy-yielding metabolism, making it a staple in the daily routine of many active men.

In addition, magnesium contributes to the normal functioning of the nervous system and to normal psychological function. For men who experience mental stress in their daily lives, for example, due to work or entrepreneurship, this can be a relevant area of focus. Furthermore, magnesium contributes to the reduction of tiredness and fatigue, a function valued by many men as part of a conscious routine focused on energy and recovery.

What is magnesium good for in the elderly?

As you age, the way your body absorbs and processes nutrients changes. In older adults, magnesium absorption through the intestines can decrease, while factors such as decreased appetite, a limited diet, or the use of certain medications (such as antacids or diuretics) can further compromise magnesium status. Magnesium deficiency in the elderly is therefore receiving increasing attention.

How much magnesium do you need per day?

The daily magnesium requirement varies by age, gender, and stage of life. The Health Council has established guidelines for the recommended daily allowance of magnesium. For adult men (18 years and older), the recommendation is 350 mg per day, and for adult women, 300 mg per day. During pregnancy and breastfeeding, the recommendation for women remains 300 mg per day. For adolescents, the recommendations are slightly lower, between 250 and 300 mg per day, depending on age and gender.

The Reference Intake (RI) used on food labels is 375 mg per day. This is an average value that serves as a reference for the general population. For magnesium from supplementation, a tolerable upper intake level of 250 mg per day applies, as established by the EFSA. This is the maximum amount you can safely ingest in addition to your diet through magnesium supplements.

When do you need extra magnesium?

In certain situations, the need for magnesium may be higher than average. People who exercise intensively lose magnesium through perspiration, which can increase their daily needs. Magnesium is also used up more quickly during prolonged periods of mental strain, as the mineral is involved in the functioning of the nervous system and normal energy-yielding metabolism.

In addition, certain lifestyle factors and circumstances can affect magnesium balance. These include a limited diet, excessive alcohol consumption, or the long-term use of certain medications, such as antacids, diuretics, or certain antibiotics. In older adults, reduced intestinal absorption plays a role, and in women, hormonal fluctuations during the menstrual cycle or menopause can affect magnesium needs.

If you're unsure whether you're getting enough magnesium, it's wise to discuss this with a doctor or dietitian. A blood test can provide additional insight, although it's good to know that most magnesium is stored in bones and tissues and isn't always fully reflected in a standard blood test.

What are the consequences of a magnesium deficiency?

A long-term insufficient intake of magnesium can have noticeable consequences for your daily functioning in the long term. Magnesium deficiency can manifest as muscle cramps or tremors, as magnesium is involved in normal muscle function. A deficiency can also contribute to feelings of tiredness and fatigue, as magnesium plays a role in the body's energy metabolism.

Psychological function can also be affected by inadequate magnesium intake, given the mineral's role in nervous system function. Some people with a magnesium deficiency also experience irritability, restlessness, or decreased concentration. In the long term, a consistently low magnesium intake can be important for maintaining bones and teeth.

It's important to emphasize that the above effects can vary in intensity and that individual experiences differ. If you suspect a magnesium deficiency, it's advisable to contact a healthcare provider for personalized advice.

What does magnesium contain?

Magnesium occurs naturally in a wide variety of foods. The richest sources of magnesium These include whole grains, dark green leafy vegetables (such as spinach and kale), nuts (particularly almonds, cashews, and walnuts), seeds (such as pumpkin seeds, sunflower seeds, and chia seeds), and legumes. Cacao and dark chocolate also contain relatively high amounts of magnesium, as do bananas, avocados, and oily fish.

In addition, milk and dairy products, meat, and brown rice also contain magnesium, albeit in slightly lower concentrations. Even tap water contributes modestly to your daily magnesium intake. With a varied and balanced diet, it's generally possible to get enough magnesium through food. If this isn't possible, for example, due to a busy schedule, specific dietary preferences, or an increased need, a magnesium supplement can be a useful addition to your daily diet.

The different forms of magnesium and their effects

Magnesium is available in supplement form in many different forms and types. Each form differs in composition, bioavailability, and how your body absorbs it. The main distinction is between organically bound magnesium and inorganically bound magnesium. The choice of a specific form or type of magnesium depends on your personal preference, your routine and the advice of a healthcare professional.

Organically bound magnesium

Organically bound magnesium means the mineral is bound to an organic compound, such as an amino acid or an organic acid. These forms occur naturally in living organisms and are generally well recognized and absorbed by the body. Organic magnesium compounds are therefore known for their relatively high bioavailability, meaning that a larger portion of the magnesium ingested actually becomes available to your body.

• Magnesium citrate: A compound of magnesium and citric acid. Magnesium citrate is known for its good solubility and high bioavailability, making it one of the most commonly used forms in supplements.
• Magnesium bisglycinate: Magnesium bound to two molecules of the amino acid glycine. This chelate form is well tolerated by the intestines and is a popular choice for people who incorporate magnesium into their evening routine.
• Magnesium taurate: A compound of magnesium with the amino acid taurine. Magnesium taurate is being studied in research related to the cardiovascular system and is often chosen by people who are consciously concerned with heart health.
• Magnesium malate: Magnesium combined with malic acid (malate). This form of magnesium is involved in energy production in cells and is regularly incorporated into routines for vitality and daily energy.
• Magnesium pidolate: Magnesium bound to pidolic acid (pyroglutamic acid). This compound is known for its good absorption and is frequently used in magnesium supplements in some European countries.
• Magnesium glycerophosphate: An organic magnesium salt compound that provides both magnesium and phosphorus. Magnesium glycerophosphate is valued for its mild effect on the intestines and good tolerability.
• Magnesium gluconate: Magnesium bound to gluconic acid. It is a mild form with good bioavailability, is well-tolerated, and is frequently used as a base form in supplements.
• Magnesium lactate: Magnesium combined with lactic acid. This type of magnesium is well absorbed by the body and is suitable as a daily dietary supplement, especially for people who are sensitive to digestive problems with other forms.

Inorganically bound magnesium

Inorganically bound magnesium means the mineral is bound to an inorganic compound, such as an oxide, sulfate, or chloride. These forms do not occur naturally in living organisms. Inorganic magnesium compounds typically contain a higher percentage of elemental magnesium per dose, but generally have lower bioavailability than organic forms. This means your body actually absorbs a smaller portion of the ingested amount.

• Magnesium sulfate: Also known as Epsom salts (bitter salts), magnesium sulfate is used both internally and externally. It is especially popular as a relaxing bath salt, but is also used orally, although with limited bioavailability.
• Magnesium oxide: A common and affordable form containing a high percentage of elemental magnesium. However, its bioavailability is relatively low compared to organic forms, meaning that a large portion of the magnesium ingested is not absorbed by the body.
• Magnesium chloride: A highly soluble inorganic form that is administered both orally and transdermally (through the skin). Magnesium chloride is used in products such as magnesium oils and sprays for external use.
• Magnesium carbonate: A form that is converted to magnesium chloride upon contact with stomach acid. It is sometimes used as an antacid and contains a relatively high level of elemental magnesium, but its bioavailability is poor.
• Magnesium phosphate: An inorganic compound that provides both magnesium and phosphorus. This form of magnesium is less common in supplements and is primarily used in specific applications within the food industry.

Discover BeatsWell's magnesium selection

At BeatsWell, you'll find a carefully curated collection of magnesium supplements, selected for purity, bioavailability, and ingredient transparency. From magnesium citrate and magnesium bisglycinate to specialized magnesium complexes, every formula in our range has been assessed for quality and composition.

Whether you're looking for a daily magnesium supplement or want to explore a specific form, our collection offers options that fit a conscious wellness routine. Browse our full selection. Magnesium supplements and discover which shape suits your routine.

This article is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about your health.