What reduces magnesium absorption in the body?

Magnesium is one of the elements that have nutritional properties. It is a mineral that people must consume every day to maintain the balance of numerous metabolic processes and physiological reactions. It performs many functions that are essential for health and life, and its deficiency has consequences that make it difficult to function comfortably during the day.

1. How does magnesium work in the body?
2. How much magnesium does a person need?
3. What are the sources of magnesium?
4. What limits magnesium absorption?

How does magnesium work in the body?

Magnesium is the second most important cation (a compound with a positive electrical charge) inside the body's cells, after potassium. Many biochemical and physiological functions depend on the presence of adequate amounts of this element in the body.

Magnesium is involved in the breakdown of nutrients, the synthesis of proteins with various functions, DNA synthesis, neuromuscular control and the secretion of certain hormones. It affects blood pressure and is also necessary for the regulation of water and electrolyte balance and proper bone structure.

How much magnesium does a person need?

Depending on many variables, including gender, age and level of physical activity, the daily requirement for magnesium varies. It is estimated that the content of this element in the bodies of adults can reach 22–26 g. Data from population studies most often indicate a requirement of approximately 330–420 mg for men and 270–320 mg for women.

According to some data, these values should mainly refer to body weight. A conversion factor of 3–4.5 mg/kg b.w. has been proposed, and this is one of the most universal recommendations for magnesium intake.

What are the sources of magnesium?

This element is found in many everyday foods. One of its important sources is drinking water, especially if it is highly mineralised. It is also abundant in green vegetables such as spinach, parsley and broccoli. Cereals, nuts, legume seeds and cocoa can also help regulate the body's magnesium levels. Dietary supplements are also increasingly being used to meet magnesium requirements.

What limits magnesium absorption?

When planning a diet that includes an adequate supply of magnesium, it is important to consider not only the amount of this element in food products, but also factors that limit its absorption. The following factors, among others, can have a negative impact on this process: health disorders and gastrointestinal dysfunction (e.g. Crohn's disease), excessive amounts of certain types of fibre in the diet (e.g. hemicellulose from seeds), the presence of phytates (e.g. from legumes) and oxalates (e.g. from spinach) in meals, as well as very high doses of calcium, phosphorus, iron, copper or manganese. It is also worth noting that the efficiency of magnesium absorption decreases in older people and becomes lower with age.