Recommended Daily Intake for Magnesium
The recommended daily intake of magnesium varies depending on age, gender, and certain health conditions. In Europe, the recommended daily intake for adults is between 300-400 mg/day. The European Food Safety Authority (EFSA) also provides reference values for different population groups, such as pregnant and lactating women, who require slightly higher amounts of magnesium. It is important to note that there are also different forms of magnesium supplements and not all of them are easily absorbed by the body.
The Optimal Daily Intake for Magnesium
The optimal daily intake of magnesium varies from person to person, but one of the most reliable sources when it comes to nutrition, The Council for Responsible Nutrition, states that the UL-value, the highest level of daily intake of a nutrient that is likely to pose no risk of adverse health effects for almost all individuals in the general population, is the following for magnesium: 400 mg.
A magnesium deficiency can occur when the body does not get enough of the mineral through diet or supplements. Symptoms of a deficiency can include loss of appetite, nausea, fatigue, muscle weakness, and numbness or tingling in the hands and feet. Long-term deficiency can lead to more serious health problems such as osteoporosis, hypertension, and cardiovascular disease. People at risk of magnesium deficiency include older adults, individuals with gastrointestinal disorders, and those taking certain medications, such as proton pump inhibitors and diuretics.
Magnesium is Needed for Good Sleep
Magnesium plays a vital role in maintaining overall health and well-being, including relaxation and sleep. Magnesium is known to have a calming effect on the nervous system and can help to reduce stress and anxiety. It also helps to regulate the production of melatonin, a hormone that is responsible for regulating the sleep-wake cycle. Adequate levels of magnesium can help to promote relaxation and improve sleep quality.
Additionally, magnesium deficiency can cause muscle cramps and spasms, which can make it difficult to relax and fall asleep. Low levels of magnesium can also contribute to insomnia and other sleep disorders. Therefore, consuming adequate amounts of magnesium can help to reduce muscle tension and promote relaxation, allowing for a more restful and restorative sleep.