Magnesium

What is Magnesium?

Magnesium is an essential mineral with several biological functions. In the human body, about 50% to 60% of magnesium is stored in bone and teeth.

Food sources of magnesium include leafy greens such as spinach, nuts, whole grains, meat, starches, and milk. Water can also be considered a source of magnesium; however, its magnesium content varies substantially depending on hardness level, area of origin, and how the water is stored.

Magnesium is also available in multivitamins, in combination with other micronutrients, such as Zinc and Vitamin B6, in supplements containing only magnesium in one of the many forms available, such as magnesium oxide or magnesium citrate; and in some medication.

Main benefits of Magnesium:

  • Contributes to normal protein synthesis
  • Has a role in the process of cell division
  • Contributes to normal muscle function
  • Aids to the normal functioning of the nervous system
  • Contributes to electrolyte balance
  • Helps maintain normal bones and teeth
  • Supports the normal energy-yielding metabolism
  • Helps reduce tiredness and fatigue
  • Promotes normal psychological function

References

EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to magnesium and electrolyte balance (ID 238), energy-yielding metabolism (ID 240, 247, 248), neurotransmission and muscle contraction including heart muscle (ID 241, 242), cell division (ID 365), maintenance of bone (ID 239), maintenance of teeth (ID 239), blood coagulation (ID 357) and protein synthesis (ID 364) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009; 7(9):1216. [ 20 pp.]. doi:10.2903/j.efsa.2009.1216.

EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA), Scientific Opinion on the substantiation of health claims related to magnesium and “hormonal health” (ID 243), reduction of tiredness and fatigue (ID 244), contribution to normal psychological functions (ID 245, 246), maintenance of normal blood glucose concentrations (ID 342), maintenance of normal blood pressure (ID 344, 366, 379), protection of DNA, proteins and lipids from oxidative damage (ID 351), maintenance of the normal function of the immune system (ID 352), maintenance of normal blood pressure during pregnancy (ID 367), resistance to mental stress (ID 375, 381), reduction of gastric acid levels (ID 376), maintenance of normal fat metabolism (ID 378) and maintenance of normal muscle contraction (ID 380, ID 3083) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010;8(10):1807. [35 pp.]. doi:10.2903/j.efsa.2010.1807.

EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2015. Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 2015;13(7 ):4186, 63 pp. doi:10.2903/j.efsa.2015.4186

Institute of Medicine. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: The National Academies Press; 1997. doi:10.17226/5776.

This website uses cookies to improve your browsing experience and for statistical purposes. By visiting us, you're agreeing to its use. For more information on the cookies used, how to manage or deactivate them in this device, please click here.