Known for its positive impact on stress and irritability, magnesium also plays an important role in nerve transmission and muscle relaxation. But how do we get magnesium through food and how can we detect a potential deficiency?
Magnesium: what is it?
The fourth most present mineral in the body, magnesium participates 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 gr.
- 27% in muscle tissues (muscles) or approximately 7 gr.
- 18% in the vital organs (liver) or approximately 4.5 gr.
The body does not have the capacity to store excess magnesium, so any excess will be eliminated by the kidneys.
Did you know ?
The assimilation of dietary magnesium will be more effective in the presence of vitamin B6 present in mint, garlic, rosemary, onion and Provence 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 gr, it is considered rich in magnesium.
Magnesium content per 100 grams.
|
Cocoa |
520 mg |
|
Linseed |
372 mg |
|
Sunflower seed |
364 mg |
|
Mollusc |
130 mg |
|
Dark chocolate |
110mg |
|
Whole wheat bread |
80 mg |
|
Dried fruit |
55 mg |
|
Complete rice |
43 mg |
|
Banana, avocado |
30 mg |
Its role in our body.
The benefits of magnesium are numerous:
- Neuromuscular excitability: magnesium will allow the release of serotonin, an anti-stress and soothing molecule, which leads to a reduction in stress but also 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, in fact, it is necessary for muscle contraction and relaxation. It also helps limit muscle cramps, spasms and muscle tetany. It is therefore essential when you practice endurance sports. It also helps regulate heart rate.
- Bone mineralization: half of the magnesium present in the body is found in bone tissues (bones, teeth). It allows good calcium fixation, which guarantees bone strength.
- Blood clotting: a magnesium deficiency can lead to the formation of blood platelets and therefore thrombus or clot.
- 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. Feed meals. provide you with 33% of your recommended daily intake of magnesium.
Causes and symptoms of magnesium deficiency.
Today, many French people live with a magnesium deficiency (also called hypomagnesemia) without knowing it. Elderly people are particularly affected due to poorer absorption of dietary magnesium as well as renal (urinary) losses due to age. In women, oral contraception can cause a magnesium deficiency. Often, this deficiency is responsible for vomiting at the start of pregnancy or painful contractions in the uterus. The symptoms of a deficit are:
- Nervous disorders: significant fatigue, headaches, dizziness, hyperemotionality, insomnia, tremors
- Peripheral disorders: spasmophilia attacks, cramps, tetany attacks, tingling, tingling
- Others: fragility of nails, hair and teeth
Magnesium supplementation.
If adopting a balanced diet is not enough to meet your daily magnesium needs, there are many and varied dietary supplements. Consult your doctor to find a suitable supplement. There are several forms of food supplements rich in magnesium 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 which plays a role in neuromuscular excitability, muscle contraction, bone mineralization, blood coagulation 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 present in cocoa, oilseeds, dark chocolate, wholemeal bread, dried fruits but also molluscs.
