Magnesium carbonate – what is it? Effects, dosage

Throughout the day, the body reacts to changes in the environment and physical exertion, and many of these reactions depend on small elements. Nutrients are an important group of factors belonging to these elements. To date, dozens of nutrients essential in the daily diet have been identified, and one of the most important in the context of regulating fatigue and motivation is magnesium. This element is supplied through water and diet, and increasingly also through supplements such as magnesium carbonate.

1. Functions of magnesium
2. A diet rich in magnesium
3. Magnesium requirements
4. Characteristics of magnesium carbonate
5. Magnesium absorption disorders

Functions of magnesium

Children

Magnesium plays a particularly important role in children. It supports the proper development of bones and teeth, and together with calcium and vitamin D, it helps maintain a stable rate of growth of the musculoskeletal system. It is also important for brain function, as it influences the balance between excitation and inhibition of nerve cells, which promotes better concentration, learning and smoother processing of stimuli.

In children, magnesium deficiency can manifest itself more quickly in irritability, difficulty falling asleep and lower tolerance to school stress, as their nervous system is more sensitive to fluctuations in this element.

Adults

In adults, magnesium is most often associated with stress resistance and sleep quality. Adequate levels of magnesium help reduce tension, facilitate calming down in the evening and support deeper sleep phases. It also affects muscle function and heart rhythm stability, and its presence in the body is important for maintaining normal blood pressure.

In addition, it supports glucose control by helping cells to use blood sugar efficiently. Magnesium is also important for muscle function. It is responsible for electrolyte balance and prevents excessive muscle excitability. As a result, it can help to counteract painful and uncontrolled cramps.

Seniors

Magnesium is just as important for seniors as it is at other stages of life, albeit for different reasons. In old age, the absorption of minerals naturally deteriorates, so maintaining adequate magnesium levels helps slow down bone loss and mobility.

Magnesium is important for the nervous system of older people because of its effect on memory, concentration and overall cognitive functioning, as it supports communication between neurons. It provides additional support for people struggling with high blood pressure and at risk of cardiovascular disease.

A diet rich in magnesium

A daily diet focused on high magnesium intake should be planned so that each meal contains a similar amount of this element (approx. 70 mg for 5-6 meals, approx. 120 mg for 3-4 meals), taking into account water and possible supplementation. In the morning, porridge made with milk, a large spoonful of pumpkin seeds and a little cocoa is a good choice. At lunchtime, a portion of buckwheat with vegetables, such as spinach or broccoli, and a piece of fish can be a source of magnesium. In the evening, a simple solution is wholemeal bread with cottage cheese and vegetables or peanut butter and protein supplement.

It is also important to drink medium- or high-mineralised water throughout the day, which, depending on the source, contains from a dozen to several dozen milligrams of magnesium per litre. When supplementation is used, it is best to take a magnesium supplement between meals or in the evening after dinner. Evening use stabilises the level of this element during the night, when no fluids or electrolytes are supplied from food.

Magnesium requirements

Magnesium requirements vary with age and lifestyle, which is why different groups of people need slightly different amounts. In adults, requirements stabilise, but women and men have slightly different values. Women need an average of about 310-320 mg per day, and men about 400-420 mg.

In older people, magnesium requirements do not decrease, and often become even more important in maintaining nutritional status. There are also social groups that consume magnesium much faster than their peers: these include people living under high stress, those who train intensively, people who do physical work, as well as those who drink a lot of alcohol and do not take care of their lifestyle, including regular sleep.

"An adequate amount of magnesium in the diet not only prevents pro-inflammatory diseases associated with low testosterone levels. Magnesium deficiencies have also been linked to diseases such as neuromuscular disorders, coronary heart disease, asthma, migraine, PSM, complications in embryo development, bone fragility and obesity." Tomasz Maciołek - Physiotherapist

Characteristics of magnesium carbonate

Dietary supplements contain various chemical forms of magnesium, including oxide, citrate, diglycinate and carbonate. Magnesium carbonate stands out from other forms primarily because it contains a lot of pure magnesium in relation to its weight. As a result, even a small amount of the product provides a significant dose of the element. It is one of the most ‘condensed’ forms, which means that it takes up little space in tablets and capsules, and manufacturers can achieve a high magnesium content without the need to add a large volume of carriers.

Magnesium carbonate reacts with stomach acid and, as a result, turns into a soluble form that can be absorbed. During this reaction, the pH in the stomach temporarily rises, which means that magnesium carbonate can provide short-term relief, e.g. for hyperacidity or heartburn. It works similarly to simple antacids, although the effect lasts for a shorter period of time.

Approximate daily magnesium requirement (mg/day)

Magnesium absorption disorders

One of the most common obstacles to magnesium absorption is the high content of insoluble fibre and phytates, which are mainly found in bran, certain grains and legumes. These compounds can bind magnesium in the intestine and reduce its availability. A similar effect is observed with high doses of calcium taken in the same meal, as both elements compete with each other during absorption.

Antacids and proton pump inhibitors, used for reflux and heartburn, also reduce magnesium absorption. Another important group of drugs are diuretics, which can increase the excretion of magnesium along with other electrolytes in the urine. People with inflammatory bowel disease may also have problems maintaining adequate levels of this element in the body.

Sources:

• Argeros, Z., Xu, X., Bhandari, B., Harris, K., Touyz, R. M., & Schutte, A. E. (2025). Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension (Dallas, Tex. : 1979), 82(11), 1844–1856. https://doi.org/10.1161/HYPERTENSIONAHA.125.25129
• Maqrashi, N. A., Busaidi, S. A., Al-Rasbi, S., Alawi, A. M. A., & Al-Maqbali, J. S. (2025). Effect of Magnesium Supplements on Improving Glucose Control, Blood Pressure and Lipid Profile in Patients With Type 2 Diabetes Mellitus: A systematic review and meta-analysis. Sultan Qaboos University medical journal, 25(1), 382–394. https://doi.org/10.18295/2075-0528.2848
• Dong, Y., Chen, L., Gutin, B., Huang, Y., Dong, Y., & Zhu, H. (2022). Magnesium Intake, C-Reactive Protein, and Muscle Mass in Adolescents. Nutrients, 14(14), 2882. https://doi.org/10.3390/nu14142882
• Veronese, N., Pizzol, D., Smith, L., Dominguez, L. J., & Barbagallo, M. (2022). Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials. Nutrients, 14(3), 679. https://doi.org/10.3390/nu14030679