Les bienfaits du magnésium - Epycure

NUTRITION The benefits of magnesium


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What is magnesium?

Magnesium is one of the mineral salts essential for the proper functioning of the human body. It is required as a cofactor in more than 300 enzymatic reactions and thus participates in the proper functioning of the body. It plays a beneficial role in the nervous system, muscles, bones and even teeth, but is not produced by the body. We must therefore find this nutrient, every day, in our diet.

It is found naturally in the foods we consume every day, as well as in the mineral water we drink. It is present in particular in green leafy vegetables, whole grains, oilseeds, seafood, cocoa and dark chocolate, nuts and legumes. Note that the body has a limited absorption capacity for magnesium, it is therefore useless to consume these foods in excess since it will be eliminated through urine in particular.

The recommended daily intake is calculated according to each person's gender and period of life: 6 mg/kg/day. Please note that for pregnant women and athletes, the recommended intake is higher. A balanced diet normally makes it possible to meet this intake, i.e. 400 mg on average for an adult.

Unfortunately, magnesium deficiency is one of the most widespread nutritional deficiencies in France. In fact, 18% of men and 23% of women have an intake lower than 2/3 of the recommended nutritional intake, sometimes even without knowing it. This is explained in particular by the impoverishment of soils, the refining of foods as well as stress which can quadruple the body's needs for magnesium. Our current diet, rich in processed, refined foods, no longer allows us to absorb the right amount of magnesium daily. Therefore, the use of food supplements can prove beneficial to avoid the many symptoms associated with this deficiency: cramps, anxiety, fatigue, headaches, loss of appetite, nausea, etc.

What are his superpowers?

Participates in energy production

In our body, magnesium participates in the metabolism of lipids and carbohydrates and allows their transformation into ATP, this molecule essential for the transport of energy in the body. It is used in particular for muscle contraction, hence its importance in the practice of sport, but also for the functioning of our organs and the reduction of fatigue. In fact, when we lack magnesium, all our cells slow down and we feel a significant drop in energy, causing chronic fatigue.

Fight against stress and the resulting cramps

During a stressful event, our body secretes a certain number of hormones, such as adrenaline and cortisol, which will allow our body to be at 100% of its capacities. These hormones cause muscles to contract so that we are vigilant and ready to flee. The problem is that this involves the consumption of magnesium by the muscles. We know that magnesium deficiencies are also the cause of feelings of physical and mental stress. This loss will therefore make the body even more vulnerable to stress. To get out of this vicious circle, a magnesium treatment can be ideal since it will help reduce the harmful effects of stress by reducing the secretions of stress hormones. In addition, magnesium has a soothing and relaxing effect thanks to which it reduces irritability due to stress, acts against muscle cramps and heart palpitations linked to stress.

Supports the nervous system and fights against nervous fatigue

This mineral salt plays an essential role in the proper functioning of the nervous system. Indeed, when nerve fibers are excited by calcium, magnesium will inhibit their action and limit overexcitation of the nervous system. Magnesium therefore has a regulating action on the nervous system and a relaxing effect on the muscle. Thus, it intervenes in the regulation of the heart rate and helps reduce nervous fatigue, which results in a drop in morale, irritability, nervousness or even difficulty remaining concentrated.

Fight against sleep disorders and depression

Magnesium also participates in the release of serotonin, the happiness hormone, which makes it effective in combating irritability, anxiety and depression. In addition, serotonin allows the synthesis of melatonin in the brain, called the “sleep hormone”. Thus, magnesium supplementation allows you to produce more serotonin during the day and therefore more melatonin. The time it takes to fall asleep will be reduced and sleep will be even more peaceful and restorative. 

Limits bone fragility

Nearly half of the body's magnesium is located in bones and teeth. It is therefore essential in the formation of a skeleton and a normal and in their maintenance. Yes, like calcium, magnesium is necessary for bone health and strength. In particular, it allows the good fixation of calcium and phosphorus on the bones. Thus, food supplements containing calcium and vitamin D combined with magnesium can effectively combat osteoporosis, which is the consequence of a reduction in bone mass often linked to age.

Solène Senejko

Ingénieure Alimentation & Santé