What is magnesium?
Magnesium is one of the minerals essential for the proper functioning of the body. It plays a crucial role in our metabolism , where its benefits are necessary for energy, reproduction, as well as for the muscular, cardiovascular and nervous systems . Since it is not produced naturally by our body, magnesium must be provided daily through our diet .
It is found naturally in many foods that we consume every day, but also in mineral water ! It is present in particular in green leafy vegetables , whole grains, oilseeds, seafood (seaweed, fish, seafood), chocolate and nuts . Note that the body has a limited absorption capacity for magnesium, so it is useless to consume these foods in excess since it will be eliminated through the stool.
The recommended daily intake will depend on the individual's physiological state. Pregnant and breastfeeding women will have higher needs, while a child will need a lower intake. A balanced diet normally allows this intake to be met, i.e. 380 mg for an adult man and 300 mg for a woman .
Unfortunately, magnesium deficiency is one of the most widespread nutritional deficiencies in France. This can be explained by soil depletion , food refining , stress or even by the consumption of foods such as coffee, tea and alcohol which block its assimilation and influence the body's magnesium needs. In addition, our diets, rich in processed and refined foods, no longer allow us to absorb a satisfactory quantity of magnesium on a daily basis.
What are the symptoms of magnesium deficiency?
A magnesium deficiency most often results in the appearance of symptoms such as fatigue, loss of appetite , or nausea. It is also possible to experience cramps and involuntary muscle contractions, such as twitching eyelids . Other symptoms can be more serious in the event of a prolonged deficiency: hypertension, dizziness, spasms, depression, etc. Therefore, dietary supplements can be beneficial as a first step in preventing or even overcoming the discomforts linked to a magnesium deficiency.
What are the superpowers of magnesium?
Combats stress and associated muscle cramps
Between stress and magnesium, we observe a vicious circle where one influences the other and vice versa. In the event of a stress peak, the amount of intracellular magnesium is increased for its protective and regulatory effect while this mineral salt will reduce the excitability of the nervous system .
A deficiency would then lead to an exacerbation of stress responses and insensitivity. It is therefore very important to maintain a good intake of magnesium to preserve one's health in the face of daily stress.
Improves sleep
Magnesium contributes to peaceful and serene sleep through multiple actions. It will act on nervous excitability by modulating the nervous system, on muscle relaxation or even on the production of certain hormones, such as melatonin.
By participating in the release of serotonin to reduce excitability, magnesium indirectly influences the release of melatonin, allowing for faster falling asleep . In addition, another hormone is modulated, cortisol. Magnesium will inhibit its release to limit bodily stress , thus promoting better sleep .
Maintains our bone and cardiovascular health
Magnesium deficiency is associated with the development of cardiovascular diseases such as hypertension and atherosclerosis . Magnesium plays a role in modulating blood vessel tone, blood pressure and blood flow, helping people with high blood pressure while reducing the risk of developing certain heart diseases .
Magnesium is also important for its action on the contraction of smooth muscle cells in collaboration with calcium. This association is also found during bone formation where magnesium contributes to the health and strength of bones .
Fight against blood sugar disorders
People with type 2 diabetes often have deficiencies due to a low consumption of magnesium-rich foods , hypomagnesemia , or even due to taking certain medications . This deficiency is not trivial because, in addition to the symptoms it can cause, it can exacerbate certain complications of diabetes: kidney disease, blindness, amputations, etc.
Magnesium plays a crucial role in the fight against diabetes , particularly through its action on enzymes associated with glucose and insulin metabolism. Supplementation is often recommended either through a specific diet rich in green vegetables, nuts or seeds, or through the use of food supplements. This supplementation could then improve blood sugar and insulin sensitivity in diabetics but also in overweight people.
