Magnesium is an essential mineral that participates in many physiological functions of the body. It exists naturally in various foods, while it can also be obtained through dietary supplements.
But how much magnesium does an adult need daily? And what does the amount of magnesium listed on a supplement actually mean in practice?
How much magnesium do we need daily?
In the European Union, EFSA has established Adequate Intake (AI) values for magnesium as follows:
- Men: 350 mg of magnesium per day
- Women: 300 mg of magnesium per day
These values apply to adults, including older adults.
Magnesium requirements are ideally met through a balanced diet. Actual intake may vary depending on dietary habits and individual needs.
Why is magnesium important?
Magnesium participates in more than 300 enzymatic reactions in the body and plays an important role in many physiological processes.
According to the European Union's approved health claims, magnesium contributes to:
- normal muscle function,
- normal functioning of the nervous system,
- normal energy-yielding metabolism,
- the reduction of tiredness and fatigue.
- the maintenance of normal electrolyte balance.
These specific claims can be used for foods that meet the conditions provided by European legislation.
Which foods contain magnesium?
Magnesium is found in many foods and can be part of a balanced diet.
Indicative dietary sources are:
- nuts and seeds,
- legumes,
- green leafy vegetables,
- whole grains,
- certain fish and seafood,
- other foods that naturally contain magnesium.
Variety in the diet is an important way to obtain different nutrients.
What does "elemental magnesium" mean?
When choosing a magnesium supplement, it is important to distinguish the amount of the magnesium compound from the amount of elemental magnesium.
For example, a supplement may contain a certain amount of Magnesium Bisglycinate, but this does not mean that this entire amount corresponds to pure, elemental magnesium.
That is why, when comparing different products, look at the label and specifically at the amount of elemental magnesium provided by the recommended daily dose.
Is a magnesium supplement needed?
Not everyone needs a magnesium supplement.
Diet is the primary source of nutrient intake. A supplement can be used when there is a reason to supplement dietary intake, always according to the product's instructions for use and taking into account individual needs.
It is also important that a supplement is not considered a substitute for a balanced diet.
What to look for when choosing a magnesium supplement
When comparing different products, it is worth considering:
1. The form of magnesium
There are different forms and compounds of magnesium, such as Magnesium Bisglycinate.
2. The amount of elemental magnesium
This is the important factor for comparing the actual amount of magnesium the product provides.
3. The recommended daily dose
Check how many capsules or doses correspond to the daily intake stated by the manufacturer.
4. The composition and quality of the formula
Look carefully at the ingredients, the form of the nutrients, and the information listed on the label.
Magnesium in the PHYSISWELL formula
The PHYSISWELL Magnesium Bisglycinate is designed based on Magnesium Bisglycinate and vitamin B6 in the P-5-P form.
The choice of the formula is based on the simplicity of the composition and the clear labeling of the amount of active ingredients, so that the consumer knows what the product contains.
👉 Discover the PHYSISWELL Magnesium Bisglycinate formula
Conclusion
How much magnesium we need daily depends, among other things, on gender and age. For adults, EFSA has established an Adequate Intake of 350 mg/day for men and 300 mg/day for women.
A balanced diet can provide significant amounts of magnesium. When considering a supplement, it is useful to know the form of the magnesium, the amount of elemental magnesium, and the recommended daily dose.
Sources
1. EFSA – Daily magnesium needs
EFSA – Dietary Reference Values: Magnesium and Phosphorus
2. European Commission – EU Register of Health Claims
EU Register of Health Claims – European Commission
3. EUR-Lex – Regulation (EU) No 432/2012