Magnesium: Benefits, How to Know If You’re Deficient, and Which Supplement to Take

What is magnesium and what is it for?

Magnesium is an essential mineral It is involved in processes such as the production of energy from food, the control of blood sugar and blood pressure, or the functioning of the nervous system.

If you’re having trouble sleeping, you suffer from anxiety, muscle pain, high blood pressure, arrhythmia or migraine, You may not be getting enough magnesium.

According to the Spanish Nutrition Foundation’s ANIBES study, 8 out of 10 Spaniards between the ages of 9 and 75 do not reach the recommended daily intake of magnesium. The fundamental problem is the poor quality of our diet. as we consume increasingly more refined flour and ultra-processed products and less nuts, seeds, vegetables, legumes, and whole grainsWhich are the main sources of magnesium, we don’t get enough of it.

What are the symptoms of magnesium deficiency?

• Poor sleep. When you wake up frequently in the middle of the night and don’t get enough rest, it could be due to a magnesium deficiency.
• fatigue. In addition, if you feel that your muscles are weak and it is difficult for you to perform daily activities, it may also be a deficiency.
• Headache. Many migraine triggers can be caused by a magnesium deficiency. Supplementation with this mineral may prevent or reduce discomfort.
• Constipation. This is one of the most common symptoms. This improves with increased consumption of vegetables and legumes, drinking more water and, if necessary, with magnesium citrate or sulfate supplements.

A blood test determines whether your levels are between 1.82 and 2.30 mg/dL, which is normal, but this does not rule out a lack of magnesium in bones and other tissues (it is detected by more specific tests). Knowing what this mineral specifically does for our health should motivate us to take care of our diet.

magnesium benefits

strengthens bones and teeth

Calcium isn’t the only mineral that bones need. Magnesium is equally important for the strength of bones, teeth and cartilage. By regulating the breakdown and formation of bone, Prevents osteoarthritis, osteoporosis and other diseases Bone and musculoskeletal.

reduces muscle pain

This mineral is necessary so that muscles can contract and then relax. When it is missing, contractions and cramps appear., And this can cause severe pain, according to studies by the University of Texas (USA).

protect the heart

The heart is a muscle that is constantly contracting and relaxing, which is why magnesium is so important to it. In addition, it is a vasodilator and anti-inflammatory, so Improves circulation and reduces stress on the heart, Several studies, such as those from the JW Goethe University in Frankfurt (Germany), link its deficiency with an increased risk of heart disease. If you have frequent cramps and contractions, suspect a magnesium deficiency.

Helps in controlling blood pressure

Adequate levels of magnesium help in maintaining adequate levels of blood pressure and good cholesterol (HDL) Lowers bad cholesterol (LDL) and triglycerides, Thanks to this, the risk of arteriosclerosis, venous thrombosis and other vascular diseases is reduced.

affects blood glucose regulation

Low magnesium levels are common in people with type 2 diabetes. And is that this mineral improves the function of pancreatic beta cells, which secrete insulin. helps regulate blood sugar,

affects good digestion

This mineral can help improve our digestion protecting our gut health and facilitating the motility of our intestines, ie that food “travels” normally through our digestive tract until it is expelled. Magnesium relaxes us, lets us rest better at night and makes us more focused

It enhances the quality of sleep

Magnesium helps us to relax because it acts on GABA neurotransmitter receptors, which participate in both mental and muscle relaxation. It also affects whether we have a good night’s rest: it improves the quality of sleep by increasing the secretion of melatonin, the so-called “sleep hormone”, and on the other hand, reduces the level of cortisol, the “stress hormone”. hormones”.

protects the immune system

Magnesium makes our body’s defensive response more effective against infectious viruses like flu or COVID-19. And is that a sufficient level reduces markers of inflammation such as C-reactive protein or interleukin-6, among others. In addition, it is involved in the activation of Vitamin D, which acts as a regulator of immunity. And not only is it more effective against the COVID-19 virus, it also makes it more difficult for an exaggerated response like a “cytokine storm.”

Where is magnesium found?

The first recommendation is to fill your diet with foods rich in this mineral, such as green leafy vegetables, nuts and seeds. It’s true that we’ll never know how much magnesium we’re taking in with them because Some commonly used pesticides can reduce the magnesium content in crop soils. But equally, although some vegetables are lower in magnesium than previously thought, we should increase their daily consumption.

magnesium rich foods

Nuts and seeds have a high magnesium content. Green leafy vegetables also provide it in abundance, thanks to chlorophyll, which contains magnesium. Don’t underestimate the contribution of water, especially if you choose to Magnesium natural mineral water with more than 50 mg per litre. Below we are showing you a list of foods rich in magnesium. The amount corresponds to the content per 100 grams of food and is expressed in milligrams. Daily requirements are 350mg to 420mg for men and 330mg to 350mg for women.

Which magnesium supplement should I take?

Not all magnesium supplements are the same, you have to choose one according to your needs.

• insomnia. Magnesium Acetyl Taurate and/or Bisglycinate It may help with falling asleep because it is able to cross the blood-brain barrier (penetrate into the brain) and is formulated with taurine and glycine.
• Constipation. most indicated Citrate and Manganese Oxide. When they reach the small intestine, they draw up enough water to soften the stool and encourage a bowel movement.
• Indigestion. it is recommended magnesium chloride To compensate for the reduction in the secretion of gastric acid needed for good digestion.
• strong bones, Magnesium helps activate vitamin D, which promotes the absorption of calcium. This is why it is so important in the process of bone recycling and the formation of new bone tissue.
• migraine, supplement with magnesium acetyl taurate, malate or bisglycinate, Because they are able to cross the blood-brain barrier.
• dolar muscle, complement of magnesium malate, Along with proper nutrition, it can help reduce muscle soreness and speed recovery after sports training.

What inhibits the absorption of magnesium?

The tannins in tea, oxalic acid from spinach and chard, and phytic acid from grains and soybeans are antinutrients, meaning they block the absorption of certain vitamins or minerals. In this case, magnesium. Tips to avoid it:

1. Cook green leafy vegetables. Magnesium absorption from spinach or chard is better if we roast them instead of eating them raw. Instead, you can eat kale raw, as it contains very few antinutrients despite being a dark green.
2. Soak nuts and seeds. Ideally, leave the legumes and nuts to soak for a few hours. The same thing happens with seeds, but in this case, after soaking and drying them, they must be ground so that the magnesium can be assimilated.
3. Have tea between meals. So that its tannins don’t interfere with the absorption of this and other minerals, take it out of the diet or away from magnesium supplements.

Magnesium and Carbohydrates

Carbohydrates from grains, legumes, vegetables and fruits, and medium-chain fatty acids from foods such as dairy products help to better absorb magnesium. but at the same time, we need more of this mineralBecause it is necessary to break down these foods and perform other metabolic functions associated with their consumption, such as the release of insulin for example.

magnesium and protein

Proteins (fish, meat, eggs…) provide group B vitamins, which help with magnesium absorption. However, diets such as ketogenic or paleo, which are rich in protein and fat but include almost no vegetables or fruits, may be deficient. and it’s that these plant foods They are rich in vitamin C, which affects the absorption of magnesium. In any case, an excess of fiber is also not convenient, as it can pull out some of the magnesium, which instead of being absorbed, is excreted with the feces.

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