Magnesium

by Kat Matina May 21, 2020

Do you suffer from fatigue almost every day, do you have cramps during your sleep or do you have a generally stressful lifestyle? What if you were subject to a magnesium deficiency?

Magnesium is an essential mineral that contributes to the optimal functioning of the body. Its main source is found in our diet, but our stressful lifestyles, combined with an increasingly nutrient-poor diet, lead to a decrease in its reserves and can prove, in the long term, problematic for health. Discover in this article why we all need magnesium, which sources to choose and how to take it to be in top shape.

Overview of Magnesium

Magnesium is, as we said in the introduction, one of the fundamental elements of our health. It participates in more than 300 enzymatic reactions within our body, in association with other essential minerals such as sodium, potassium or calcium.

Epidemiological surveys have shown that magnesium deficiency is an increasingly common problem , linked to our stressful lifestyles and our diets poor in living elements supporting optimal health.

Magnesium exists in several forms, some of which have better bioavailability than others, meaning they are better assimilated by cells. Let us mention magnesium lactate, magnesium salt, magnesium chloride or magnesium citrate as being among the forms most assimilated by the body.

How do I know if I have a magnesium deficiency?

Magnesium deficiency is not easy to identify outside of blood tests requiring a doctor's prescription, which will remove any doubt.

However, if you suffer from certain symptoms, such as recurring fatigue, night cramps, high blood pressure, dizziness and nausea, bloating, and you are generally under stress , it is strongly recommended to have your blood magnesium level tested so that preventive or curative actions can be taken if necessary.

The functions and properties of magnesium in the body

Magnesium plays a fundamental role in a wide variety of metabolic processes and in a very important number of cellular functions fundamental to our health...

Magnesium is essential for lipid metabolism, protein synthesis and the transformation of glucose into energy. It has a direct effect on the activity of certain hormones, such as insulin. In particular, it may help prevent the onset of type 2 diabetes , but also reduce and alleviate its complications.

Magnesium is also essential for neuromuscular transmission of nerve impulses and regulation of heart rate. It is also recognized as a preventative agent for cardiovascular diseases. Indeed, there is a link between magnesium deficiency and an increased risk of cardiovascular diseases.

Other health benefits of magnesium include:

Relieve premenstrual syndrome,
Relieve asthma and migraines,
Prevent the appearance of kidney stones,
Preventing Osteoporosis

Magnesium may also help treat ADHD (Attention Deficit Hyperactivity Disorder) and improve athletic performance. Let's take a closer look...

Scientific research on magnesium

It is scientifically recognized that hypomagnesemia (magnesium deficiency) increases the risks of cardiovascular diseases such as coronary heart disease, stroke and hypertension (1) (2).

In particular, studies have shown that in patients with coronary heart disease, daily magnesium supplementation significantly improves overall quality of life , as well as exercise tolerance, while reducing chest pain (3).

Magnesium has also been the subject of several clinical trials in people with type 2 diabetes. The tests showed that a daily intake of magnesium (2.5 g of magnesium chloride in clinical trials) resulted in an increase in insulin sensitivity, combined with a significant decrease in blood glucose (glucose) levels and improved functioning of glucose metabolism (4).

Moreover, this improvement does not stop there, since other trials in diabetic subjects have shown that magnesium intake can significantly reduce depressive symptoms (5).

Does magnesium improve athletic performance? It seems to, at least that's what the results of the only study conducted on the subject show. This one involved high-level athletes in competitive situations and therefore high muscular stress.

Two groups were formed, one receiving magnesium and the other a placebo, for a 4-week treatment. The results in subjects who took magnesium as a supplement showed a significant improvement in sports performance and better oxygenation of the muscles (6). However, further studies are needed to confirm these results.

Finally, subjects suffering from asthma attacks were given daily magnesium supplements. This, even at low doses, helped reduce asthmatic symptoms (7). However, magnesium was combined with another treatment for asthma. Here again, more clinical trials are needed to confirm the initial encouraging results.

Dosage, side effects and contraindications of magnesium

Standard recommended doses for magnesium supplementation are between 200 and 400 mg per day, taken with meals.

Diarrhea and bloating may occur, especially in cases of overdose or when the form of magnesium chosen has low bioavailability.

People suffering from chronic kidney failure should be particularly vigilant when taking supplements, as an overdose of magnesium can be dangerous for them, causing a lack of elimination by the kidneys, as well as digestive problems, low blood pressure, fatigue and even difficulty breathing.

Finally, magnesium treatment or not?

Everything shows the interest in starting a magnesium cure, even without feeling any symptoms of deficiency. Some precautions however, by choosing a form with high bioavailability, and by taking care not to exceed the daily recommendations.

Daily hygiene capsule

4 tips to simply boost your magnesium intake

Choose mineral water rich in essential minerals, including magnesium, to supplement your dietary intake.
Eat fresh foods as part of a balanced diet. Green vegetables, whole grains, seafood and fish are good sources of magnesium!
If you are an athlete or take the contraceptive pill, take regular courses of highly bioavailable magnesium to maintain high reserves.
Finally, change your lifestyle to reduce stress. 5 minutes of meditation per day, a daily walk in a green space, reducing smoking, etc. are first steps that will do you the greatest good and prevent your magnesium reserves from running out!