Extensive Puhti laboratory package (men) is a great choice when you want to gain more thorough information about the well-being of your body. The Puhti laboratory package will help you check how your body is doing and make better choices for your health. Several tests are included, such as cholesterol, blood glucose, important vitamins, ferritin and testosterone.
Magnesium – Benefits, sources, recommendations, and deficiency
Those who are physically active should especially pay attention to adequate intake of magnesium. Magnesium supports the well-being of muscles and bones.
Magnesium in brief
- Magnesium is an important building block for teeth and bones.
- Plenty of magnesium can be found in whole grain products, vegetables, organs, and meat.
- Recommended magnesium intake in Finland is 350 mg per day for men and 280 mg per day for women.
- In most cases, magnesium deficiency is caused by its increased elimination from the body, not its poor intake from food. Magnesium can also be poorly absorbed due to coeliac disease, for example.
Magnesium
An adult’s body contains about 25 grams of magnesium. Magnesium is one of the most important minerals in the body. It affects, among other things, the well-being of muscles and bones and the functioning of more than 300 enzymes in the body.
Most Finns get enough magnesium from food. However, an unvaried diet or various disorders can cause difficulties in adequate intake or absorption of magnesium. Physically active people and endurance athletes, in particular, need more magnesium than others.
The importance of magnesium in the body
Magnesium has several important functions in the body.
Magnesium:
- is a building block for teeth and bones
- promotes normal energy metabolism
- promotes normal functioning of the nervous system
- participates in muscle contractions
- participates in protein synthesis
- participates in the cell division process
- promotes normal psychological functions
- contributes to electrolyte balance
55% of the body’s magnesium is located in bone tissue, 20% in muscles, 19% in other tissues and 1% in extracellular fluid. Magnesium is excreted by the kidneys.
Magnesium is important for athletes
Magnesium is needed for normal muscle function and muscle growth. Physical activity increases the excretion of magnesium in urine, which increases the need for magnesium.
Signs of insufficient magnesium intake may include muscle problems such as muscle cramps, muscle stiffness and weakness during exercise or poor muscle recovery.
Magnesium deficiency has been found to impair endurance performance. People with magnesium deficiency suffer more structural damage to muscle cells, need more oxygen during physical activity and have poorer muscle energy production.
However, magnesium supplements are only beneficial for performance if a magnesium deficiency has been diagnosed.
Magnesium intake recommendations
The National Nutrition Council’s recommended daily magnesium intake is 350 mg for men and 280 mg for women. The recommended intake for pregnant and breastfeeding women is the same, 280 mg/day.
The recommended intake for children varies with age:
| Age | The recommended intake mg/day |
| 6-11 months | 80 |
| 12-23 months | 85 |
| 2-5 years | 120 |
| 6-9 years | 200 |
| 10-13 years | 280 |
| 14-17 years, boys | 350 |
| 14-17 years, girls | 280 |
On average, Finns get enough magnesium from food. According to the 2012 Finravinto study, Finnish men of working age received an average of 417 mg of magnesium per day and women 344 mg per day. The magnesium intake of older people (65–74 years of age) was lower, but still sufficient.
Magnesium deficiency is usually associated with alcoholism, very unvaried diet, kidney disease or long-term use of diuretics.
What are the sources of magnesium?
Magnesium can be obtained from various foods, but whole grain products, vegetables, organs, and meat, in particular, contain plenty of magnesium. Green leafy vegetables, legumes, dark chocolate, dairy products, potatoes, seafood and fish are also good sources of magnesium.
Magnesium blood test S-Mg
It is easy to test the amount of magnesium in blood with a blood test. The amount of magnesium should be tested if you experience non-specific muscle weakness and cramps. In addition, magnesium levels are tested in connection with infusion therapy and parenteral diets, i.e. when monitoring patients with feeding tubes.
Magnesium reference values S-Mg
The reference value for the magnesium blood test (S-Mg) is 0.71–0.94 mmol/l.
Low magnesium value
Magnesium deficiency is usually caused by either poor absorption or increased renal excretion. In some cases, dietary magnesium intake may also be too low.
Poor intake of magnesium may be due to the following reasons:
- diarrhea
- vomiting
- laxatives
- malabsorption of food (e.g. coeliac disease)
- malnutrition (e.g. due to an eating disorder such as anorexia or bulimia)
- Increased renal excretion may be due to:
- continuous diuretic treatment
- damage to the renal tubules
- hyperaldosteronism, excessive production of aldosterone
- hypoparathyroidism, parathyroid gland failure
- diabetes
Low magnesium levels may also be due to liver cirrhosis.
High magnesium value
High magnesium levels are usually caused by kidney failure.
Extensive Puhti laboratory package (women) is a great choice when you want to gain more thorough information about the well-being of your body. The laboratory package will help you check how your body is doing and make better choices for your health. Several tests are included, such as cholesterol, blood glucose, vitamins D and B12, ferritin, and sodium.
99,00 €
Puhti laboratory package includes many different tests that give you a wide range of information on how your body is doing. It includes blood count, cholesterol, blood glucose, vitamin D, ferritin, inflammatory status and tests of the functioning of the thyroid gland, liver and kidneys.
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Article updated:
6 May 2024