Magnesium plays key roles in the body, supporting muscle function, the nervous system, and energy metabolism. It is an activator of about 300 enzymes involved in the metabolism of proteins, carbohydrates, lipids, and nucleic acids. It participates in ATP synthesis, stabilization of cell membranes, and regulation of the cell cycle, and also affects the proper functioning of the heart and circulatory system. It helps maintain electrolyte balance and regulates blood pressure, which reduces the risk of hypertension and other cardiovascular diseases.
Magnesium requirements in children and adolescents
In children up to 3 years of age, the average daily requirement for magnesium is 65 mg, in the age group of 4-9 years it increases to 110 mg. For girls and boys aged 10-12 years, the requirement for magnesium increases almost twice to 200 mg. In the case of boys from 13 years of age, the requirement increases again, to 340 mg and remains at this level until they reach adulthood. For girls aged 13-18 years, the requirement remains at 300 mg.
Magnesium requirement in adults
In adults, the average daily magnesium requirement (EAR) is 330 mg for men up to 30 years of age and 255 mg for women in the same age group. From the age of 31, the requirement is slightly higher and amounts to 350 mg for men and 265 mg for women, respectively. Pregnant women have a higher requirement for this element (300 mg), while during breastfeeding the requirement is the same as for women from the age of 31.
Recommended magnesium intake - children and adolescents
For children, the recommended intake ranges from 80 mg (for children aged 1-3) to 130 mg (for children aged 4-9). For boys and girls aged 9-12, the National Institute of Public Health recommends consuming 240 mg of magnesium per day. For adolescents aged 13-18, it is recommended to consume 410 mg of magnesium per day (boys) and 360 mg (girls).
Recommended Magnesium Intake - Adults
The National Institute of Public Health in its standards issued in 2020 recommends consuming magnesium in amounts exceeding the daily requirement. The recommended daily allowance (RDA) of magnesium for people aged 19-30 is 400 mg for men and 310 mg for women. From the age of 31, the recommended doses are slightly higher - 420 mg for men and 320 mg for women. Also, consuming 320 mg of magnesium daily is recommended for breastfeeding women, while 360 mg of magnesium is recommended for pregnant women.
The occurrence of magnesium in food
Magnesium is found in many foods. The best sources are: cereal products (especially whole grains), legumes, nuts, cocoa, dark chocolate, rennet cheeses and fish. Green vegetables, such as spinach, also contain magnesium. Hard drinking water can be an additional source of this element, covering up to 10% of the daily requirement.
