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Ile magnezu powinno się spożywać dziennie?

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Ile magnezu powinno się spożywać dziennie?

Magnesium is one of the key minerals essential for the proper functioning of the body. Its deficiencies can lead to serious health problems, as the body is unable to produce it on its own. This is why it is so important to regularly supply magnesium in adequate amounts. Find out what the daily magnesium requirement is and when you should ensure an increased intake.

Daily magnesium requirement – does age matter?

Magnesium requirements vary depending on age, sex, and physiological state. Here are the recommended daily magnesium doses for different age groups:

  • Children:
    • Under 1 year: 30 mg
    • 1–3 years: 80 mg
    • 4–8 years: 130 mg
    • 9–14 years: 240 mg
  • Teenagers:
    • 14–18 years: 360 mg (girls), 420 mg (boys)
  • Adults:
    • Women: 310–320 mg
    • Men: 400–420 mg
  • Pregnant and breastfeeding women: 350–360 mg (due to increased needs related to the child's development).

When do you need more magnesium?

There are situations in which the demand for magnesium increases significantly:

  1. Physical activity - Athletes and people engaged in physical labor lose magnesium during exertion, so it is worth ensuring an additional supply.

  1. Pregnancy and breastfeeding - Magnesium supports the child's development, blood pressure regulation, and progesterone production.

  1. Use of hormonal contraception or HRT - Hormones lower magnesium levels in the body, which can result in weakened bones and increased irritability.

  1. Stress - Chronic stress depletes magnesium, leading to reduced resilience to psychological tension.

  1. Chronic diseases - Digestive problems, diabetes, and thyroid disorders increase the risk of magnesium deficiency.

Why might we consume too little magnesium?

Modern dietary habits and civilizational changes are leading to a reduction in the amount of magnesium in the diet. Here are some of the reasons:

  • Environmental pollution and the use of artificial fertilizers mean that food is poorer in minerals.

  • Highly processed food – White flour and processed products are almost completely devoid of magnesium.

  • A poorly balanced diet – A diet based on meat, dairy products, and white bread does not provide adequate amounts of this mineral.

  • Alcohol consumption – Alcohol significantly lowers magnesium levels in the body.

  • Water filtration – Filters remove minerals from water, including magnesium.

  • Absorption problems – Components such as phosphates, fiber, and phytates can limit the absorption of magnesium.

How to effectively replenish magnesium?

Although a diet rich in whole grain products, green leafy vegetables, and nuts is the best source of magnesium, it is not always sufficient. Magnesium supplementation may be necessary, especially when:

  • You consume processed food.

  • Your magnesium requirements are increased (e.g. during pregnancy or when practicing sport).

  • You experience symptoms of deficiency, such as muscle cramps, fatigue, or irritability.

When choosing magnesium supplements, opt for highly bioavailable forms such as magnesium citrate, chloride, or succinate. Liquid forms, such as NUION Magnesium, are characterized by high bioavailability and the absence of unnecessary additives such as preservatives or colorings.

Why is magnesium so important?

Magnesium is a key element for the proper functioning of the body. An adequate supply supports the functioning of muscles, the nervous system, the heart, and hormonal balance. Adopting a balanced diet and, where necessary, magnesium supplementation will help you take care of your health, energy, and well-being.

Remember – Regular magnesium intake is an investment in your health for years to come. Take care of yourself today!

Tags: Minerały Nawodnienie

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Lactiplantibacillus plantarum, which is also present in PURO Biotic, shows beneficial effects on liver function. In addition, it helps maintain normal blood glucose levels and supports maintaining a healthy body weight. References: Turroni F, Duranti S, Milani C, Lugli GA, van Sinderen D, Ventura M. Bifidobacterium bifidum: A Key Member of the Early Human Gut Microbiota. Microorganisms. 2019 Nov 9;7(11):544. doi: 10.3390/microorganisms7110544. PMID: 31717486; PMCID: PMC6920858. Mills S, Yang B, Smith GJ, Stanton C, Ross RP. Efficacy of Bifidobacterium longum alone or in multi-strain probiotic formulations during early life and beyond. Gut Microbes. 2023 Jan-Dec;15(1):2186098. doi: 10.1080/19490976.2023.2186098. PMID: 36896934; PMCID: PMC10012958. Gao H, Li X, Chen X, Hai D, Wei C, Zhang L, Li P. The Functional Roles of Lactobacillus acidophilus in Different Physiological and Pathological Processes. J Microbiol Biotechnol. 2022 Oct 28;32(10):1226-1233. doi: 10.4014/jmb.2205.05041. Epub 2022 Aug 30. PMID: 36196014; PMCID: PMC9668099. Hill D, Sugrue I, Tobin C, Hill C, Stanton C, Ross RP. The Lactobacillus casei Group: History and Health Related Applications. Front Microbiol. 2018 Sep 10;9:2107. doi: 10.3389/fmicb.2018.02107. PMID: 30298055; PMCID: PMC6160870. Taverniti V, Guglielmetti S. Health-Promoting Properties of Lactobacillus helveticus. Front Microbiol. 2012 Nov 19;3:392. doi: 10.3389/fmicb.2012.00392. PMID: 23181058; PMCID: PMC3500876. Hawrelak JA, Whitten DL, Myers SP. Is Lactobacillus rhamnosus GG effective in preventing the onset of antibiotic-associated diarrhoea: a systematic review. Digestion. 2005;72(1):51-6. doi: 10.1159/000087637. Epub 2005 Aug 18. PMID: 16113542. Li CP, Chen CC, Hsiao Y, Kao CH, Chen CC, Yang HJ, Tsai RY. The Role of Lactobacillus plantarum in Reducing Obesity and Inflammation: A Meta-Analysis. Int J Mol Sci. 2024 Jul 11;25(14):7608. doi: 10.3390/ijms25147608. PMID: 39062848; PMCID: PMC11276845.

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