Magnesium
Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body. It supports muscle function, the nervous system, sleep, and energy production. Deficiency is common and can cause muscle cramps.
What is magnesium?
Magnesium is the body's fourth most common mineral and participates in over 300 enzymatic processes. It is involved in everything from energy production and muscle contraction to DNA synthesis and nerve impulses.
Roles of magnesium in the body
- Energy production — Magnesium is required for ATP (the body's energy molecule) to function. Without magnesium, cells cannot produce or use energy efficiently.
- Muscle function — Calcium contracts muscles, magnesium relaxes them. The balance between these minerals is crucial for normal muscle function.
- Nervous system — Magnesium regulates neurotransmitters and blocks overactivation of NMDA receptors, which has a calming effect.
- Sleep — By activating the parasympathetic nervous system and regulating melatonin, magnesium contributes to better sleep quality.
- Blood sugar — Magnesium plays a role in insulin signalling and can improve insulin sensitivity.
- Blood pressure — Magnesium has a blood pressure-lowering effect by relaxing the smooth muscle of blood vessels.
Different forms of magnesium
Not all forms of magnesium are the same. Choice of form depends on your goal:
- Magnesium citrate — Good bioavailability, may have a laxative effect. A good all-round choice.
- Magnesium bisglycinate — Bound to the amino acid glycine. Very gentle on the stomach, ideal for sleep and relaxation.
- Magnesium taurate — Bound to taurine. Especially good for heart health.
- Magnesium malate — Good for energy and muscle function. Popular among athletes.
- Magnesium oxide — Cheapest but poorest absorption (4%). Mainly a laxative effect.
- Magnesium threonate — Can cross the blood-brain barrier. Used for cognitive function.
Magnesium deficiency
Magnesium deficiency is common — an estimated 50% of the Western population does not get enough. Causes include depleted soils, processed foods, stress (which consumes magnesium), and certain medications. Symptoms of deficiency:
- Muscle cramps and twitches
- Fatigue and weakness
- Sleep problems
- Anxiety and restlessness
- Headaches and migraines
- Cardiac arrhythmias
Dosage
- RDI: 310-420 mg per day depending on sex and age
- Optimal: 400-600 mg per day via diet + supplements
- Sleep: 200-400 mg magnesium bisglycinate in the evening
Swedish recommendations (National Food Agency)
The National Food Agency's recommendations for daily magnesium intake:
| Age group | Recommended intake |
|---|---|
| Children 2–5 years | 120 mg |
| Children 6–9 years | 200 mg |
| Boys 10–13 years | 280 mg |
| Girls 10–13 years | 280 mg |
| Men 14+ years | 350 mg |
| Women 14+ years | 280 mg |
| Pregnant | 280 mg |
| Lactating | 280 mg |
Source: National Food Agency, NNR 2023.