Magnesium is one of the most important minerals for the functioning of the body, but almost half of people do not consume enough of it.
Magnesium is essential for the heart, muscles, nervous system and metabolism, but is often overlooked in the daily diet. Specialists point out that a low intake can negatively influence blood pressure, blood sugar and sleep quality.
Magnesium contributes to the relaxation of the body and the production of melatonin, the hormone that regulates sleep. Despite the popularity of supplements, experts say most people don’t need pills to meet their needs. The real problem is a diet poor in vegetable products rich in this mineral.
Vegetables, seeds, whole grains and legumes can easily cover the daily requirement. However, underconsumption remains common, even among healthy people. And the long-term consequences can range from fatigue and insomnia to increased cardiovascular risks.
How much magnesium do you need?
Health authorities recommend slightly different amounts of magnesium depending on age and gender.
Women ages 19 to 30 should get 310 milligrams of magnesium daily (350 milligrams if pregnant) and 320 milligrams if they’re 31 or older. For men, the recommendation is to consume 400 milligrams if they are 19 to 30 years old and 420 milligrams if they are 31 years old or older.
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