What increases magnesium absorption in the body?

In order for a diet to meet the body's needs for all nutrients, several conditions must be met. In addition to the fact that the amounts of macro- and micronutrients consumed must be ‘right’, the presence of anti-nutrients in the diet and malabsorption from the gastrointestinal tract must also be taken into account.

1. Physiological functions of magnesium
2. Sources of magnesium
3. Absorption – the best solutions

Magnesium is one of the compounds whose absorption can be effectively limited by a number of factors, so it is worth knowing how to avoid them and what can help increase the ‘efficiency’ of its consumption.

Physiological functions of magnesium

Magnesium is one of the most abundant elements in the body. Together with calcium, it is a component of bones. It enables the proper functioning of the nervous system by mediating the transmission of signals between cells. It participates in the regulation of body hydration, as it is one of the electrolytes, alongside potassium, calcium, sodium and chlorine. It is necessary for the synthesis of many compounds, including biologically active proteins and nucleic acids that make up DNA. It is worth noting that these are only some of the functions performed by magnesium in the body, as more than 300 enzymes have been identified that are affected by this element.

These functions are reflected in both physical and mental well-being. They affect blood pressure, glycaemic control, physical performance, and the ability to concentrate and relax effectively.

Sources of magnesium

A regular and sufficiently high intake of magnesium in the diet is crucial for many biochemical and physiological processes. According to various sources, adults should consume between 255 and 320 mg per day (women) and up to 330–420 mg (men). Of course, there are a number of factors that affect this requirement, such as the level of physical activity, certain diseases (e.g. coeliac disease, type 2 diabetes) and other physiological conditions (e.g. pregnancy, alcoholism).

One of the most important sources of magnesium is drinking water, as it provides a regular ‘supply’ of this element to the body. It is also present in green vegetables, nuts, cocoa, whole grain cereal products, and even some meats and fish.

Absorption – the best solutions

There are several ways to achieve optimal magnesium absorption. One of them is to consume small doses, but more frequently. It is also important to have adequate levels of vitamin D, as it can indirectly increase magnesium absorption through parathyroid hormone. To improve magnesium absorption, it is also recommended to avoid consuming it with foods high in fibre, phytates and oxalates, as well as calcium or iron. When the diet does not provide adequate amounts of this element, and when absorption is impaired, supplementation can be an effective solution.