Health & Wellness Hub

Magnesium Supplements: Benefits, Dietary Inadequacy and Effects

Sep 13, 2023 3 mins reading time

Learn how to tell if you need more magnesium plus how to support your magnesium intake through dietary supplementation.

magnesium supplements

In the intricate symphony of bodily functions, magnesium takes centre stage as a major mineral essential for regulating vital processes such as energy production, protein synthesis, and muscle contractions.

While our diet offers an array of magnesium-rich foods, the reality is that some of us may fall short of meeting our daily dietary magnesium requirements. This shortfall may impact our general health and wellbeing if our body’s ability to carry out essential functions is challenged.

Enter dietary magnesium supplements – a convenient and effective way to help bridge the gap and support optimal magnesium levels in the body.

However, people may not know that the path to supplementing dietary magnesium should involve careful consideration, or a consultation with a healthcare professional.

Let’s take a closer look into the benefits of dietary magnesium supplements, the potential challenges associated with inadequate dietary consumption, dosing considerations, and the remarkable effects that this mineral can have on our overall general health and wellbeing.

Benefits of Magnesium Supplements

Magnesium, a foundational component of our bones, cells, and muscles, plays an indispensable role in maintaining the integrity of our physiological processes.

Despite its prevalence in certain foods such as leafy greens, whole grains, beans, and nuts, many individuals struggle to attain the recommended daily intake.

According to the Department of Health's guidelines, men under 30 years of age need 400 milligrams (mg) of magnesium per day and men over 31 need 420mg a day.

Women under 30 need 310mg each day and 320mg a day after 31. Pregnant and breastfeeding women, however, need more than that, approximately 350 to 360mg a day.

The recommended daily intake for children is:

  • 1-3 years: 80mg

  • 4-8 years: 130mg

  • 9-13 years: 240mg

  • Boys 14-18 years: 410mg

  • Girls 14-18 years: 360mg

While a single cup of raw spinach can contribute up to 20% of an adult’s daily magnesium requirement, the reality of consuming the equivalent of five cups of spinach daily remains a challenge for many individuals.

Magnesium dietary supplements step in as a valuable ally, ensuring that we can meet our daily magnesium targets, particularly on days when achieving a balanced diet might be a struggle, or dietary intake is inadequate.

Dietary Deficiency or When Dietary Intake is Inadequate

Inadequate dietary magnesium intake should not be underestimated, as it has been linked to a spectrum of health challenge areas.

Research from the Australian Bureau of Statistics underscores this issue, revealing that approximately one-third of adult Australians do not obtain sufficient magnesium from their diets.

Adding to the complexity, identifying dietary magnesium deficiency may not be straightforward, however people may experience possible signs of inadequate magnesium dietary intake, such as muscle cramps or spasms.

Habits like excessive coffee consumption, alcohol intake, refined sugar, soda, and salt usage can hinder magnesium absorption, contributing to dietary deficiency.

Magnesium supplements offer a solution to possible magnesium dietary insufficiencies/inadequate dietary intake, offering a convenient means to support magnesium levels.

Dosing Considerations for Magnesium Dietary Supplementation

Determining the appropriate dosage of magnesium supplementation is a nuanced task, influenced by factors such as age, gender, pregnancy, breastfeeding, and underlying health conditions.

To navigate this terrain appropriately, seeking guidance from a healthcare professional can be helpful.

The recommended daily intake encompasses both dietary magnesium and supplement-derived magnesium, and a personalised approach ensures that you strike the right balance.

Effects: The Potential of Dietary Magnesium Supplements

The benefits of dietary magnesium supplements extend far beyond mere dietary supplementation. This mineral holds the key to addressing a spectrum of health challenges, including mild muscle cramps, spasms and twitches, when dietary intake is inadequate.

It's evident that magnesium helps orchestrate a harmonious symphony within our bodies’ daily metabolic functions, influencing diverse aspects of our general health and wellbeing.

While magnesium-rich foods like spinach, black beans, halibut, almonds, avocado, and dark chocolate offer a natural route to supplementation, dietary changes are not always feasible for everyone.

Magnesium dietary supplements present a viable option and solution for muscle health support, allowing individuals to enjoy the rewards effectively.

Magnesium Supplement Formulations

When it comes to magnesium supplements, there are a wide range of formulations on the market, many utilising different forms of the mineral, which can make product choice difficult for beginners to the supplementation of complementary medicines.

Each type of magnesium offers distinct characteristics and benefits, catering to varying health needs and preferences.

One commonly used form is magnesium oxide, prized for its high magnesium content. However, it is worth noting that its bioavailability can be limited, which can affect its absorption.

Magnesium citrate, on the other hand, boasts superior absorption rates, making it a popular choice for those seeking efficient supplementation.

Magnesium glycinate, recognised for its gentle impact on the digestive system, is often favoured by individuals prone to gastrointestinal discomfort.

Additionally, magnesium sulfate, commonly known as Epsom salt, is added to soothing baths in order to provide a relaxing experience.

These variations in magnesium supplements underscore the importance of selecting a type that aligns with individual needs and objectives.

As with any supplementation, consulting a healthcare professional may be necessary in order to ensure optimal effectiveness.

A Powerful Tool

In conclusion, magnesium supplements stand as a powerful tool in our pursuit of optimal general health and wellbeing. As a critical player in various bodily functions, magnesium's significance cannot be overstated.

By addressing dietary deficiency or inadequate dietary intake, supporting overall, general health and wellbeing, and providing targeted support for specific health systems, magnesium supplements empower us to harness the profound benefits of this essential mineral.

However, embarking on the journey of magnesium dietary supplementation may require a consultation with a healthcare professional, for further assistance.

With proper guidance and a mindful approach, magnesium dietary supplements can serve as a valuable asset in our ongoing quest for general, vitality and wellness.

Other Articles

woman holding sore knee

Which Type of Magnesium is Right for Me?

magnesium rich foods

Do You Really Need Extra Magnesium?

fit active couple jogging

Why We Need Magnesium