Can magnesium be taken daily?

The body's need for magnesium may increase overnight, for example when hot weather arrives. However, sometimes exposure to deficiencies of this element becomes chronic, which may affect, for example, people with poorly balanced diets and those who drink water with low mineral content, as well as people who regularly train at high intensities and work mentally for long hours. In many of these cases, daily supplementation may be useful.

1. Functions of magnesium in the body
2. Factors increasing the demand for magnesium
3. Ways to use magnesium

Functions of magnesium in the body

As an electrolyte, magnesium participates in the conduction of electrical impulses in the body, thereby controlling the contractility of the heart and skeletal muscles, as well as the secretion of neurotransmitters that modulate the excitability of the nervous system.

Adequate nutrition with this element is very important, among other things, from the point of view of regulating blood pressure, pain perception and mental distress. In addition, together with calcium, it is an important building block of bones. It performs several hundred enzymatic functions, some of which contribute, for example, to maintaining the balance in glucose and insulin metabolism.

Factors increasing the demand for magnesium

According to various estimates, an adult's body may need up to 420 mg of magnesium per day. However, these needs may increase, e.g. when exposed to heat. Athletes and people who do hard physical work are a group of people whose demand for this element is particularly high.

On the other side of the scale from athletes are people who neglect their bodies and regularly consume alcohol and highly processed foods rich in sugar – their bodies may also increase their magnesium consumption. In addition, older people or those struggling with gastrointestinal diseases, type 2 diabetes, osteoporosis or chronic pain should be wary of magnesium deficiencies.

Ways to use magnesium

Magnesium supplements can be used both on an ad hoc basis and long-term. In both cases, the total content of this element in food and liquids should be monitored, and if certain symptoms of deficiency occur, the levels of magnesium and other electrolytes in the blood should also be checked.

When working or training in difficult conditions involving high air temperatures, supplementation can be a very useful tool on a daily basis. Due to the fact that after consumption it is quickly absorbed by tissues with high demand, it is worth spreading the dosage over several portions throughout the day.

Although magnesium supplements can come in the form of tablets, capsules, powders, concentrates and shots, capsules seem to be the most popular. They allow for precise measurement of portions, which usually range from 100 to 150 mg of magnesium per capsule. If your diet does not regularly include green leafy vegetables, legumes, seeds and nuts, and you are unsure about the mineral content of the water you drink, it is worth taking such supplements up to 3 times a day.