The health benefits of magnesium

Magnesium is a fundamental element in maintaining the physiological and biochemical functions of the body. This mineral, essential for more than 300 enzymatic reactions, plays a key role in energy metabolism, the regulation of neuromuscular functions, as well as in protein synthesis and electrolyte balance. Despite its critical importance, magnesium intake is frequently below nutritional recommendations in many populations, highlighting the need for greater awareness and understanding of its functions and benefits.

What is magnesium?

Magnesium is an essential mineral for the human body, playing a crucial role in many biological functions. It is the fourth most abundant mineral in the body, and is vital for bone health, maintaining normal muscle and nerve function, maintaining a regular heartbeat, and supporting a healthy immune system. Magnesium is also involved in regulating blood glucose levels and in the production of energy and protein.

Magnesium is found in many foods , including leafy green vegetables, nuts, seeds, beans, fish, and whole grains. Despite its wide availability in many foods, magnesium deficiency is not uncommon, particularly in Western diets that may lack fresh fruits and vegetables.

A magnesium deficiency can lead to symptoms such as fatigue, muscle weakness, cramps, heart rhythm problems, nervous irritability, and increased susceptibility to stress.

The importance of magnesium for health

Magnesium is involved in over 300 enzymatic reactions in the body, essential for the optimal functioning of many biological functions. It participates in nerve transmission, muscle contraction and relaxation, and is crucial for energy production(1). Despite its importance, a large portion of the population does not consume the recommended amounts of magnesium, leading to a potential deficiency with various negative health consequences(2).

Health Benefits of Magnesium

Improved physical performance

Magnesium plays a role in converting glucose into energy, helping to increase athletic performance and reduce fatigue. Supports muscle development: As an essential component of protein synthesis, magnesium promotes muscle gain and strength(3).

Reduction of inflammation

It helps reduce inflammation and acidosis, reducing the risk of muscle damage and facilitating recovery(4).

Prevention of cardiovascular diseases

Magnesium plays a role in the prevention of cardiovascular diseases, thanks to its action on the regulation of blood pressure and the inhibition of vascular calcification(5).

Mental health effects and migraine prevention

Adequate magnesium intake is associated with reduced symptoms of fibromyalgia and migraines, indicating good assimilation of this mineral(6).

Magnesium and Vitamin B6: An essential duo

The combination of magnesium with vitamin B6 is often recommended to improve its absorption and effectiveness, especially for people suffering from stress or muscle cramps. Vitamin B6 helps transport magnesium into the cells, where it can optimally exert its beneficial effects. This duo is especially useful for those who feel the negative effects of stress on their body, as magnesium and vitamin B6 together can help maintain a healthy nervous balance.

Food sources rich in magnesium

To ensure adequate magnesium intake, it is advisable to regularly consume foods rich in this mineral. Some of the best food sources of magnesium include:

• Green leafy vegetables (like spinach and kale)
• Nuts and seeds (such as almonds, cashews, and pumpkin seeds)
• Beans and legumes (such as chickpeas and black beans)
• Oily fish (such as salmon and mackerel)
• Whole grains (like quinoa and brown rice)
• Dark chocolate , which is not only a delicious treat, but also an excellent source of magnesium
• Mineral waters rich in magnesium , which can be a good option to increase daily magnesium intake.

Magnesium and physical exercise

Physical activities, especially high-intensity ones, increase the elimination of magnesium through sweat and urine, thus increasing the needs in athletes. It is recommended to increase intake by 10 to 20% to compensate for this loss. A magnesium deficiency can limit sports performance, lead to increased fatigue and increase the risk of injury.

Which form of magnesium should you choose?

Among the various forms of magnesium available, magnesium citrate is often preferred for its effectiveness, good assimilation and affordable cost. Unlike other more expensive and potentially less effective forms in practice, magnesium citrate offers an excellent compromise between cost and effectiveness.

It is also worth noting other forms of magnesium, such as magnesium oxide, which although often less expensive, may be less well absorbed by the body. For those looking for a form of magnesium that is well tolerated and effective, magnesium citrate remains a top choice.

To optimize magnesium absorption, it is advisable to split doses throughout the day and consume them with food. This approach maximizes the body's assimilation of magnesium, which is especially important for active people and athletes.

Magnesium is an essential pillar of our health and physical performance. Adequate and regular intake of magnesium, particularly in the form of citrate, can help maintain optimal health, improve athletic performance and prevent various health problems. Ensuring adequate magnesium intake is therefore crucial, particularly for active individuals, athletes, and those with increased needs such as pregnant women and type 2 diabetics.

Scientific references

1. Zhang Y., et al. (2017). "Can Magnesium Enhance Exercise Performance?". Nutrients .
2. Touvier M., et al. (2006). “Vitamin and mineral inadequacy in the French population: estimation and application for the optimization of food fortification”. International Journal of Vitamin and Nutrition Research .
3. Welch AA., et al. (2016). "Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women". J Bone Miner Res .
4. Córdova Martínez A., et al. (2017). "Effect of magnesium supplementation on muscular damage markers in basketball players during a full season". Magnesium Research .
5. Fang X., et al. (2016). “Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies”. BMC Medicine .
6. Bagis, S., et al. (2012). "Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia?". Rheumatology International .
7. Schuchardt JP. (2017). "Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update". Current Nutrition & Food Science .