The fourth most common mineral in the body, magnesium is essential to our health. In addition to its well-known positive effects on stress and irritability, it also acts on many other levels: muscle contraction, bone mineralization, chronic fatigue, etc.
Although many common foods are full of magnesium, the body cannot store or synthesize it. It is necessary to ensure that you provide enough and constantly to avoid the inconveniences associated with a lack of magnesium.
Characteristics of magnesium:
- An essential trace element that the body cannot synthesize or store
- Involved in over 300 metabolic reactions
- Found mainly in mineralized waters, oilseeds, and legumes
- Effective in the fight against stress, cramps, and bone demineralization
- Its assimilation requires the presence of vitamin B6 in sufficient quantity
Why consume foods rich in magnesium?
Benefits and roles of magnesium in the body
Reduces stress
Magnesium intervenes at the level of the nervous system and more particularly on the release of serotonin which it stimulates. Serotonin is the anti-stress and soothing neurotransmitter par excellence.
A good magnesium intake, therefore, helps to limit stress, and irritability and promote quality sleep.
Muscle contraction
Magnesium is responsible for normal muscle contraction. In other words, in the event of a lack of magnesium, the muscles are much more exposed to various unpleasant phenomena: tetany, cramps, spasms, etc.
Bone mineralization
The bone mass contains about 50% of the total magnesium present in the body. In the teeth and bones, magnesium allows the good fixation of calcium thus guaranteeing the growth and solidity of the bone tissue.
Prevention of metabolic diseases
Magnesium plays a significant role in the quality of nerve impulses and the correct contraction of the heart muscle. It is involved in no less than 300 metabolic reactions.
All the roles played by magnesium in the body make it a particularly effective trace element for preventing metabolic disorders, and in particular cardiovascular and neurodegenerative diseases.
20 Magnesium-Rich Foods
| Food | Portions | (mg) |
| Dry Roasted Soy Beans | 1 tax | 273 mg |
| Dark chocolate 70% | 100 g | 208 mg |
| Pumpkin and squash seeds, dehydrated | 1/4 tax | 207 mg |
| Dehydrated Brazil nuts | 1/4 tax | 133 mg |
| Black or white beans, lima beans, cooked | 250ml (1 cup) | 102-127 mg |
| Breakfast cereals, 100% bran (All Bran type) | 30 g | 111 mg |
| roasted almonds | 1/4 tax | 97-107 mg |
| Baked Atlantic halibut | 100 g | 107 mg |
| Cooked pinto beans | 1 tax | 90 mg |
| Cashew nuts roasted dry or in oil | 1/4 tax | 89-90 mg |
| Dehydrated pine nuts (pine nuts) | 1/4 tax | 86 mg |
| Grilled Atlantic Pollock | 100 g | 86 mg |
| Mixed nuts, including peanuts, roasted | 1/4 tax | 85 mg |
| Boiled spinach | 1/2 tax | 83 mg |
| Lentils and split peas, boiled | 1 tax | 75 mg |
| Tuna (red or yellowfin) baked | 100 g | 64 mg |
| raw wheat germ | 30 g | 64 mg |
| Potato with skin, baked | 150 g | 47-52 mg |
| Boiled beet leaves | 1/2 tax | 52 mg |
| Boiled artichoke | 1 medium (120g) | 50 mg |
It should be noted that mineralized waters such as Hépar, Badoit, Rozana, Quézac, or even Contrex greatly contribute to covering the body’s magnesium needs.
How to properly use magnesium?
Use of magnesium
Magnesium requirements
The body cannot manufacture magnesium, nor store it. For these reasons, it is imperative to ensure that you have a constant and sufficient supply of this element which is essential for the proper functioning of the human body. Here is a table grouping the magnesium needs of different populations:
| Recommended Dietary Intake (ANC) | |
| Babies 0-6 months | 30 mg* |
| Babies 7-12 months | 75 mg* |
| Babies 1-3 years old | 80 mg |
| Children 4-8 years old | 130 mg |
| Boys 9-13 years old | 240 mg |
| Girls 9-13 years old | 240 mg |
| Boys 14-18 years old | 410 mg |
| Girls 14-18 years old | 360 mg |
| Men 19-30 years old | 400 mg |
| Women 19-30 years old | 310 mg |
| Men 31 and over | 420 mg |
| Women 31 and over | 320 mg |
| Pregnant women | 350-360 mg |
| Nursing women | 310-320 mg |
*Sufficient intakes
Magnesium in dietary supplements
Magnesium-based food supplements can be found very easily and in different forms: magnesium chloride, marine magnesium, capsules, etc.
Magnesium chloride comes in the form of white crystals or chips. Very inexpensive, it can treat many conditions: eczema, stress, lowered immune defenses, transit disorders, kidney stones, etc.
As for the dosage, 20 g of magnesium chloride should be diluted in 1-2 liters of water. It is recommended to drink 200 ml of this drink a day, preferably when you wake up. Magnesium chloride does not pose any particular health hazard.
On the other hand in case of diarrhea, hypertension, dehydration, or cardiac or renal insufficiency it is preferable to seek the advice of a doctor. In the elderly, its use is not recommended.
Marine magnesium is extracted from seawater. It is recommended to consume it as a cure for 1 to 6 months and particularly in cases of stress or chronic fatigue. The dosage depends on the problem and the context, please seek advice from a health professional.
It is important to note that magnesium is much better absorbed in the presence of vitamin B6, whichever supplement you choose make sure it contains both for optimal effect.
Side effects of magnesium
Consequences of a lack of magnesium
Symptoms of a lack of magnesium are as sneaky as they are common. Indeed, a magnesium deficiency is quickly felt through unmistakable bodily signals: spasms of the eyelids, fatigue, dizziness, nausea, cramps, tetany, irritability, stress, headaches, or even tingling and numbness. If you notice more than one of these symptoms, talk to your doctor.
Consequences of excess magnesium
Although extremely rare, excess magnesium can cause more or less serious inconvenience, we speak of hypermagnesemia. In this case, it is possible to observe digestive disorders (nausea, diarrhea), a drop in blood pressure, or breathing difficulties. Excess magnesium can also aggravate pre-existing heart or kidney failure.
Interaction of magnesium with vitamin B6
The action and assimilation of magnesium are greatly facilitated in the presence of vitamin B6, so it is essential to take care to consume enough of it to avoid a magnesium deficiency. In addition, magnesium is involved in the use of potassium, calcium, and many vitamins (B, C, E, D). Having a sufficient intake is therefore particularly important.
Chemical properties
The symbol of magnesium is Mg, its atomic number is 12. The atomic molar mass of magnesium is 24.305 u. In its natural state, it is a dark earthy metal. Magnesium is the fourth most present element in the body and the ninth in the universe, so it is a very important element for humans and their environment.
In addition to its interest in oligotherapy and medicine, it is used by the automotive industry, in mechanics, and metallurgy for the production of fuels or even alloys.
Historical
Nutrient history
The name magnesium comes from a Greek district called Magnesia whose environment was extremely rich in it.
In 1755, it was recognized as an element by J. Black. However, it was only after 1800 that scientists succeeded in isolating it to obtain pure magnesium.
Long used in metallurgy or the mechanical industry, it has also always interested biochemists because of its key role in metabolism. It is involved in more than 300 metabolic reactions, making it an essential trace element for health.
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