Known for its positive impact on stress and irritability, magnesium also plays an important role in nerve transmission and muscle relaxation. But how do you get magnesium through your diet and how can you detect a potential deficiency?
Magnesium: what is it?
The fourth most abundant mineral in the body, magnesium is involved in hundreds of reactions in the human body. The human body contains approximately 25 grams of magnesium, distributed as follows:
- 55% in bone tissue (bones, teeth) or approximately 14 g.
- 27% in muscle tissue (muscles) or approximately 7 g.
- 18% in vital organs (liver) or approximately 4.5 g.
The body does not have the capacity to store excess magnesium, so any excess will be eliminated through the kidneys.
Did you know?
The assimilation of dietary magnesium will be more efficient in the presence of vitamin B6 present in mint, garlic, rosemary, onion and Provençal herbs for example.
Where can we find it in our food?
Foods rich in magnesium can be of animal or plant origin. When a food contains more than 50 mg/100 g, it is considered rich in magnesium.
Magnesium content per 100 grams.
|
Cocoa |
520 mg |
|
Flax seed |
372 mg |
|
Sunflower seed |
364 mg |
|
Mollusc |
130 mg |
|
Dark chocolate |
110 mg |
|
Wholemeal bread |
80 mg |
|
Dried fruit |
55 mg |
|
Brown rice |
43 mg |
|
Banana, avocado |
30 mg |
Its role in our body.
The benefits of magnesium are numerous:
- Neuromuscular excitability: Magnesium will enable the release of serotonin, an anti-stress and calming molecule, which leads to a reduction in stress and irritability. Supplementing with magnesium through a balanced diet therefore helps to calm sleep disorders, for example.
- Muscle contraction: Magnesium is known to be a muscle relaxant, as it is necessary for muscle contraction and relaxation. It also helps limit muscle cramps, spasms, and muscle stiffness. It is therefore essential when practicing endurance sports. It also helps regulate heart rate.
- Bone mineralization: Half of the magnesium present in the body is found in bone tissue (bones, teeth). It allows good fixation of calcium, which guarantees the strength of bones.
- Blood clotting: Magnesium deficiency can lead to the formation of blood platelets and therefore thrombi or clots.
- Immune system: in addition to participating in the formation of antibodies and therefore strengthening the immune system, magnesium has an anti-inflammatory and anti-allergic role.
Magnesium also plays a role in lipid metabolism, protein synthesis and glucose breakdown.
Your daily magnesium needs.
ANSES recommends a daily magnesium intake of 420 mg for men and 360 mg for women. OKR meals provide you with 33% of your recommended daily magnesium intake.
Causes and symptoms of magnesium deficiency.
Today, many French people are living with a magnesium deficiency (also called hypomagnesemia) without knowing it. Older people are particularly affected due to poor absorption of dietary magnesium and age-related renal (urinary) losses. In women, oral contraception can cause a magnesium deficiency. This deficiency is often responsible for vomiting in early pregnancy or painful contractions in the uterus. Symptoms of a deficiency include:
- Nervous disorders: significant fatigue, headaches, dizziness, hyper-emotionality, insomnia, tremors
- Peripheral disorders: spasmophilia attacks, cramps, tetany attacks, tingling, prickling
- Others: brittle nails, hair and teeth
Magnesium supplementation.
If eating a balanced diet isn't enough to meet your daily magnesium needs, there are many different dietary supplements available. Consult your doctor to find the right supplement. There are several forms of magnesium-rich dietary supplements, such as:
- Inorganic magnesium salts: magnesium oxide, hydroxide and chloride
- Organic magnesium salts: magnesium gluconate, lactate, aspartate and citrate
- Organic salt complexes: magnesium bisglycinate
However, these supplements are contraindicated for people with kidney disease. Be careful not to exceed the daily dose prescribed by your doctor to avoid certain nervous side effects.
In summary.
Magnesium is an essential mineral that plays a role in neuromuscular excitability, muscle contraction, bone mineralization, blood clotting, and the proper functioning of the immune system. ANSES recommends a daily intake of 420 mg for men and 360 mg for women. Magnesium is mainly found in cocoa, oilseeds, dark chocolate, whole-grain bread, dried fruits, and mollusks.
