Vital laboratory package Sport Woman includes 31 values that indicate what changes you can make in your lifestyle habits to improve your fitness and endurance.
Magnesium (Mg)
Those who are physically active should especially pay attention to the 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.
- 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 on 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.
An unvaried diet or various disorders can cause difficulties in the 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 the normal functioning of the nervous system
- participates in muscle contractions
- participates in protein synthesis
- participates in to 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 the 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 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.
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
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
Reference levels may vary depending on the laboratory and the test analysis method.
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:
- diarrhoea
- 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.
FAQ
Manganese can affect the quality of drinking water by giving it a metallic taste and staining the water brown, which can cause discoloration on clothes and household appliances. When manganese levels are high, the water can also be harmful to health, especially for children and pregnant women.
The recommended daily intake of chromium for an adult is about 25-35 micrograms. Chromium is an important trace element that promotes the metabolism of macronutrients and the function of insulin in the body. Chromium intake is usually ensured through a varied diet.
Magnesium is a vital mineral that participates in over 300 enzyme reactions in the body, supporting functions such as muscle and nerve operation, energy production, and electrolyte balance. Magnesium also helps maintain normal heart rhythm and is important for the health of bones and teeth. Additionally, it can help manage blood pressure and has been studied for its effects in alleviating stress and anxiety.
An adult should get about 800 mg of calcium daily. This amount can vary depending on age, gender, and life situation, such as pregnancy or breastfeeding. Calcium is an important mineral that strengthens bones and teeth, and aids in the function of muscles and the nervous system. Adequate calcium intake is especially important during growth ages and for the elderly, whose calcium absorption decreases with age.
The recommended daily iodine intake for adults varies between 150 micrograms and 200 micrograms per day. For pregnant and breastfeeding women, the recommendation is higher, about 250 micrograms per day. Iodine intake is usually ensured by using iodized salt and consuming iodine-containing foods such as fish and dairy products.
The recommended daily intake of potassium for an adult is about 3,500–4,700 milligrams. This amount can vary depending on age, gender, and health condition. Adequate potassium intake is important as it helps maintain normal blood pressure, muscle function, and nervous system health. Potassium is mainly obtained from fruits, vegetables, and whole grains.
The timing of taking selenium can affect its absorption and benefits. Generally, it is best to take selenium with a meal as food improves its absorption. It is advisable to consume selenium as part of a balanced diet that includes a variety of vitamins and minerals. This helps ensure that you get the maximum benefit from selenium. Additionally, it is good to note that taking selenium in the evening can disturb sleep in some people, so the morning or early afternoon may be a better time to take it.
For adults, the recommended sodium intake is about 2300 milligrams per day, which is approximately one teaspoon of salt. However, excessive sodium intake can increase blood pressure and the risk of cardiovascular diseases. It is important to balance sodium intake and ensure that it does not exceed recommended limits.
The increase in potassium levels in the blood depends on several factors, such as diet, health condition, and any medications. Generally, correcting potassium levels through dietary changes can be seen in blood tests within a few days. If potassium intake has been insufficient for a long time, normalizing the level may take longer. It is important to regularly monitor potassium levels, especially if there are health issues that affect potassium balance.
The recommended daily intake of magnesium varies by gender and age. Typically, adult men are recommended to consume 400-420 mg and women 310-320 mg of magnesium per day. The needs may be higher for pregnant and breastfeeding women. It is important to note that magnesium needs can vary based on individual factors such as health condition and physical activity.
The time it takes for zinc to take effect can vary individually, but generally, its effects begin to be felt within a few days of regular use. For example, in alleviating symptoms of a cold, zinc can start working within 24 hours of starting use, if taken in sufficient amounts right at the onset of symptoms.
The recommended daily intake of zinc for adults varies between 7-11 milligrams depending on gender and age. For pregnant and breastfeeding women, the recommendation is slightly higher. Excessive intake of zinc can cause side effects, so daily intake should remain below 25 milligrams.
Vital laboratory package Sport Man includes 30 values that indicate what changes you can make in your lifestyle habits to improve your fitness and endurance.
190 kr
Magnesium is an essential mineral for the body. It is needed for the functioning of the nervous system and several enzymes.
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Calcium takes care of bones, muscles, and the nervous system
Calcium is an essential element for life. Adequate levels of calcium in the blood are essential for good bone strength, functioning muscles, and the nervous system. Sufficient calcium intake should be ensured from an early age and throughout life, as it is an effective way to prevent osteoporosis (brittle bones).
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Iron affects your coping, well-being and mood
Iron is essential for the body. It affects many bodily functions. One of its main tasks is to transport oxygen to important organs such as the heart and muscles.
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Phosphate is necessary for the formation of bones and teeth
Phosphate is needed for the regulation of cell function, activation of enzymes, and as building material for DNA.
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Potassium
Potassium can be obtained from vegetables, fruits and dairy products.
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Sodium regulates the body’s fluid balance
The main function of sodium is to regulate the body’s fluid balance.
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Hemoglobin (Hb) – Measurement and reference values
When suspecting anemia, it is important to test the hemoglobin. Symptoms of iron deficiency anemia include paleness and fatigue.
Article updated:
23 October 2024