Magnesium File, part 1 of 3.
Minerals! Some steal the spotlight from others…
When we think about bone health, we think calcium! When we think about high blood pressure, sodium is automatically targeted, or cramps... we eat bananas to make up for a possible potassium deficiency!
Magnesium is a bit more overlooked in the world of minerals. Yet, it is the 4th most abundant mineral in our body, along with calcium, phosphorus, and sodium. On its own, it is essential for more than 300 different chemical and neurological reactions in our body. This ranges from protein synthesis, to muscle and nerve transmission, to energy production, dental and bone health, blood sugar stabilization, and more.
ESSENTIAL, this magnesium!
It is, of course, found in our diet. But multiple studies show that about 70% of the population has a magnesium deficiency, not consuming enough. Is this surprising with depleted soils and the consumption of processed foods? Not really.
After reading this, you will surely be more convinced of the importance of this magnesium supplement!
Blood tests not effective!
Unfortunately, blood tests cannot account for the actual magnesium level in the blood. More than half of the magnesium in our body is found in the bones, and the other large portion in the muscles. Therefore, what is found in the blood cannot be measured accurately.
Why do we lack so much magnesium?
There are different reasons why most of us are truly lacking magnesium. Here are the main ones.
- Our consumption of foods low in magnesium concentration, such as meat, bread, and dairy products
- The widespread consumption of processed foods
- The water we consume is often filtered and contains fluoride
- Chronic stress
- Medication (e.g., diuretics, antibiotics, oral contraceptives, etc.)
- Certain diseases causing intestinal malabsorption (e.g. Crohn's disease, celiac disease, irritable bowel syndrome, leaky gut, etc.)
- Alcoholism
- Excessive consumption of coffee or salt,
- Etc
Moreover, it is important to know that we do not absorb all the magnesium consumed. Only about 50% of the magnesium is absorbed, mostly by the small intestine. The other half is therefore expelled.
What are the main dietary sources of magnesium?
We need an average of 6mg of magnesium per kilogram, per day. This requirement is even higher for athletes, pregnant or breastfeeding women, teenagers, the elderly, and people living with chronic stress.
But where can we find the main natural sources of magnesium? We find it in good amounts in cocoa, nuts and seeds, fish, legumes, avocado, leafy green vegetables, and some whole grain cereal products.
Magnesium Deficiency Symptoms
Here are some symptoms that could indicate a magnesium deficiency:
-constipation
-insomnia
-type 2 diabetes
-anxiety
-migraines and headaches
-chronic fatigue
-Muscle cramps
-intestinal diseases
-palpitations
-etc.
So, despite all our efforts to consume foods rich in magnesium, it is possible that a supplementation be necessary to make up for deficiencies due either to a physical condition or to the environment.
What are the main effects of magnesium on the body?
|
Psychological and Brain Health Effects |
Magnesium is known for its relaxing properties, which affect the muscular and neurological systems. It can help with anxiety, depression, and assists those dealing with ADHD – a lot of action on tics and anxiety. Magnesium can also help during a brain injury. |
|
Cramps, muscle tension, and Insomnia |
Once again, due to its relaxing effect on the muscular system, it helps relieve cramps and muscle tension. It is also known to help with sleep quality and insomnia. |
| Weight loss | By its relaxing effect, it reduces cortisol. By reducing cortisol, it promotes weight loss. |
|
Asthma |
Magnesium has powerful bronchodilator and anti-inflammatory effects, both of which are beneficial for people with asthma. |
|
Headaches and Migraines |
Studies show that magnesium deficiency could be a factor in about 50% of people who suffer from migraines. Supplementation could reduce the frequency and intensity of migraines. |
|
Osteoporosis |
A large portion of the magnesium absorbed by the body is found in the bones. It has been shown to slow down bone turnover, thereby preventing osteoporosis. |
|
Fibromyalgia and multiple sclerosis |
The relaxing effect of magnesium on the nervous system is believed to have a positive impact on the condition of people suffering from fibromyalgia and multiple sclerosis. The magnesium malate is the form that has been more specifically studied |
|
Heart palpitations and irregular heartbeats |
Magnesium, supplemented with taurine, can help stabilize and regulate heart rhythm due to its relaxing effect. The heart contains the highest levels of magnesium in the body. A true magnesium deficiency can lead as far as angina or a heart attack. |
|
Premenstrual syndrome and menstrual pain |
Magnesium clearly helps reduce menstrual cramps and mood swings before and during menstruation. |
*** Above all, do not forget, for any medical problem, consult a healthcare professional before self-medicating. ***
Not all forms of magnesium are of the same quality, nor are they absorbed in the same way. And the different forms of magnesium do not have the same functions.
Don't miss the next article in the series: ‘’But… what type of magnesium should I choose????’' , to learn more about the subject!
References
- Dany Minetto, Jacques Serratrice, Jérôme Stirnemann, Rev Med Suisse 2016; volume 12. 1761-1765
- Magnesium, Scientific Report written by the Montaigne Medical Academy, 08-2013.
- Volpe SL. Magnesium in disease prevention and overall health. Advances in Nutrition. 2013, May; 4(3): 378S–383S.
- Wenwen XUE,1,2 Jing YOU,2 Yingchao SU,2 and Qinglu WANG1,3,*, The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article, Iran J Public Health. 2019 Mar; 48(3): 379–387.
- Blaszczyk U1, Duda-Chodak A., Magnesium: its role in nutrition and carcinogenesis. Rocz Panstw Zakl Hig. 2013;64(3):165-71.
- Uwe Gröber,1,* Joachim Schmidt,1 and Klaus Kisters1,2, Magnesium in Prevention and Therapy; Nutrients. 2015 Sep; 7(9): 8199–8226.
Article written by Audrée Hogue