Magnesium is an essential mineral for our body as it plays an important role in many biological functions: energy metabolism, protein synthesis, muscle activity, enzymatic systems, hormone production, etc. Magnesium represents about 0.05% of body weight; it is found in bone (70%), muscle (29%), and in trace amounts in the blood (1%).
What is magnesium used for?
Magnesium facilitates the assimilation of many vitamins, including vitamin B, C, D, and E. Together with calcium, phosphorus, and vitamin D, magnesium contributes to the formation of bone tissue. Additionally, it can strengthen the immune system. It also plays a role in the cardio-circulatory system, and regulates blood pressure and normalizes the heartbeat, lowering the risk of heart attack. The right amount of magnesium ensures the solubility of calcium in the urine, preventing kidney stones. In addition, it regulates bowel activity, and can even help prevent constipation. Magnesium can also improve digestion in the stomach and can rebalancing the pH of the stomach in case of acidity, thanks to its alkalizing properties.
It is also a fundamental element to the nervous system, and it regulates the communication between neurons and muscle cells, as it is responsible for the electrical transmission of nerve stimuli to the muscles. Magnesium, therefore, is useful in case of muscle pain, as it helps prevent cramps, especially if you play sports and/or during hot periods. In regard to the nervous system, magnesium also acts as a precursor in the synthesis of some neuro-hormones. It is also useful in countering mental fatigue because it serves as a relaxant and can help in case of stress, nervousness, anxiety, and depressive states. Magnesium is very important for women’s health. It can help decrease menstrual pain and have a positive effect on mood swings related to PMS. In menopause, on the one hand, it helps reduce anxiety, and on the other, it helps alleviate hot flashes. In addition, magnesium prevents osteoporosis and fights arthritis.
Where can we find magnesium?
Experts recommend taking magnesium every day through a varied and balanced diet. Magnesium is found in almost all products of plant origin. Particularly, in leafy greens (spinach, chard, rocket, chicory, broccoli, and brussels sprouts), fresh fruits (avocado, banana, apple, grapes, and red fruits) and dried fruit (raisins, dates, figs, and apricots). Nuts are also rich in magnesium (almonds, cashews, walnuts, and peanuts), as well as seed oils (sesame, pumpkin, and sunflower). Other sources of magnesium are legumes (white and pinto beans, soy, chickpeas, and lentils), bitter cocoa, potatoes, and whole grains (buckwheat, millet, and rice). In animal products, magnesium is found in moderate doses in fish (salmon), white meat (turkey and rabbit), and dairy products.
However, cooking reduces the bioavailability of magnesium.
What happens if we lack magnesium?
The daily magnesium requirement is approximately 300-500 mg per day for an adult (320 mg for women and 420 mg for men). Daily requirements vary with age and gender. In case of magnesium deficiency, the symptoms may include fatigue, headache, nervousness, anxiety, insomnia, rapid heartbeat, muscle cramps, and constipation. However even more serious ones can occur, such as nausea, muscle spasms, circulatory problems, white spots on the nails, mental confusion, and mood swings. Stress is the main cause magnesium deficiency because our body is led to use it in larger doses to rebalance the physiological processes in which it is involved. In case of deficiency, it is important to also take magnesium in the form of supplements, seeking advice from a nutritionist.
>>> For further scientific information related to a correct lifestyle and healthy eating habits, visit the CREATE CURES FOUNDATION website, where you will also find several publications of clinical studies.
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