Health Gazette

Magnesium is the fourth most common mineral in the body, and it is involved in many actions of the body, from the functioning of the nervous system to energy production and bone health. Because the body is unable to produce it, magnesium intake should ideally be through the diet. It is also possible to take food supplements.

Magnesium, an essential mineral for the body

Like calcium or phosphorus, magnesium plays a fundamental role in health. Because it represents more than 5 grams for a man of 70 kilos, it is considered a macro-element. From its atomic symbol Mg, it is naturally present in cells but is not produced by the body. In total, 25 to 30g of this mineral is distributed in the body, 60% of which is in the bones. Magnesium intakes are reduced over time by urinary elimination via the kidneys and when the body compensates for a deficiency by drawing on its reserves.

Magnesium participates in more than 300 metabolic reactions, including the production of adenosine triphosphate (used to store and transport energy), the formation of bones and teeth, the functioning of the heart muscle, and the regulation of blood sugar. Among the different functions of magnesium, we will note:

• Improving physical performance: during physical exercise, magnesium requirements increase by 10 to 20%. Indeed, the body needs it to allow more oxygen to circulate in the blood as well as to eliminate the lactic acid which accumulates in the muscles, responsible for cramps and muscle contraction;
• Blood sugar control: magnesium plays an essential role in the metabolism of carbohydrates and glucose. Several studies have thus confirmed that an intake of 100 mg of magnesium in the diet reduced the risk of developing type II diabetes by 15%;
• Improved sleep and decreased anxiety: a low magnesium content is responsible for increased stress and anxiety levels. Indeed, magnesium acts on the regulation of serotonin, the molecule responsible for soothing and serenity.

Regarding magnesium, the needs are not all the same according to age and sex. For a man weighing between 60 and 70 kg, the recommended daily allowance can be up to 420 mg of magnesium. In women, it is 360 mg but can increase to 400 mg in pregnancy. The elderly, men and women, have magnesium requirements between 360 and 420 mg per day. Finally, athletes must increase their magnesium requirements by 10% to 20% compared to a normal nutritional intake.

When there is not enough magnesium in the body, the first symptoms of magnesium deficiency may appear, such as:

• Irritability: Magnesium acts on serotonin or happy hormone. It is therefore not uncommon for a magnesium deficiency to manifest itself in mood swings or sleep disturbances. Indeed, serotonin is also responsible for promoting falling asleep and entering deep sleep;
• Of cramps and spasms muscle: present in large quantities in muscle, magnesium limits the accumulation of lactic acid. Produced in the body when oxygen is lacking, it is responsible for spasms, such as the eyelid popping up and muscle contractions. Lack of magnesium can also cause tingling in the limbs;
• Of palpitations: an irregular heartbeat (arrhythmia) or tachycardia can cause a lack of magnesium. Indeed, the latter helps the heart to contract correctly and maintain a normal rhythm.

Other symptoms like headache, fatigue, loss of appetite, nausea, vomiting, or high blood pressure can also be signs of magnesium deficiency. But what to consume when a magnesium deficiency is proven?

What are the primary sources of magnesium?

Magnesium has the advantage of being present in a wide variety of foods, from cocoa to green vegetables to dried fruits. But a magnesium intake can also be done by taking chemical or natural food supplements.

When a diet is varied and balanced, magnesium intakes are generally sufficient. Certain foods are particularly rich and are therefore preferred to recharge the body's magnesium resources. This is particularly the case for the following foods:

• leafy greens and vegetables: cabbage, lettuce, spinach, and parsley;
• fruits: banana, apricot, avocado, peach, plums, and apples;
• dried fruits: almonds, cashews, hazelnuts, and walnuts;
• seeds and grains: pumpkin, flax or sunflower seeds, brown rice, millet, and oats.

Magnesium is also found in significant quantities in potatoes (23 mg per 100g), fatty fish, germs (alfalfa and wheat), and brewer's yeast.

Because it is not always easy to get the recommended daily amounts from food alone, it is possible to take dietary supplements. Chemical supplements most commonly used for magnesium deficiency are magnesium chloride, magnesium citrate, magnesium carbonate, and magnesium lactate. Extracted from seawater or brine, chloride is sometimes prescribed by the doctor to boost the body's immune defenses. But it is, of course, for its magnesium concentration that chloride is an effective solution in case of deficiency. The citrate is a laxative alone, also one of the best sources of magnesium as it penetrates cell membranes. Carbonate, for its part, is one of the least interesting magnesium salts because of its poor bioavailability (ability to release its active principle). Although they can be effective in cases of deficiency, these chemical supplements often have side effects.

Also, suppose you notice gastrointestinal disturbances or do not tolerate these chemical supplements. In that case, it is best to turn to supplements of natural origin, such as marine magnesium, which is not laxative. Extracted from seawater and composed of several magnesium salts, it is very well absorbed by the body. In addition, it presents no or few side effects when the dosages are respected.

When to consume magnesium?

If your doctor detects symptoms of a lack of magnesium in your body, then you should combine a diet rich in magnesium with food supplements for several weeks (2 months maximum). These should, in no case, replace a natural intake through food. While it is possible to consume magnesium in deficiency disorders and symptoms, it is always better to be safe than sorry.

The consumption of magnesium in the prevention and periodic cure remains one of the best means to prevent a deficiency. The average duration of treatment is approximately two months, at a rate of 300 mg per day. To find the most suitable dosage and time for your needs, it is best to seek your doctor's advice.