Magnesium is an essential mineral for the body that plays a fundamental role in many biological functions: muscle, nerve, and energy metabolism, bone health, electrolyte balance... Since the human body cannot synthesize it, it is necessary to obtain enough through the diet or supplementation.
What is magnesium?
Magnesium is an essential mineral belonging to the macromineral family, meaning minerals that the body needs in large quantities. It is present in all the body's cells and is involved in more than 300 enzymatic reactions. Magnesium is the fourth most abundant mineral in the human body, after calcium, potassium, and sodium.
The recommended dietary intake of magnesium is 380 mg per day for adult men and 300 mg per day for adult women. The needs of pregnant and breastfeeding women are slightly higher.
What are the benefits of magnesium?
Magnesium and muscle function
Magnesium plays an essential role in muscle function. It contributes to muscle contraction and relaxation by regulating calcium exchange between muscle cells. A magnesium deficiency can therefore cause muscle cramps, contractures, and muscle weakness.
Magnesium and nerve function
Magnesium plays an important role in nerve function. It contributes to the transmission of nerve signals and the regulation of neurotransmitter activity. A magnesium deficiency can therefore cause nerve disorders such as anxiety, irritability, and sleep disorders.
Magnesium and energy metabolism
Magnesium plays an essential role in energy metabolism. It is essential for energy production at the cellular level, notably by participating in the synthesis of ATP (adenosine triphosphate), the body's primary source of energy. A magnesium deficiency can therefore cause fatigue and low energy.
Magnesium and bone health
Magnesium contributes to bone health. It plays a role in the formation and maintenance of bones by promoting calcium absorption and regulating parathyroid hormone, a hormone that controls calcium metabolism. A magnesium deficiency can therefore increase the risk of osteoporosis.
Magnesium and electrolyte balance
Magnesium plays an important role in electrolyte balance. It helps regulate potassium and calcium concentrations in cells, which is essential for the proper functioning of the heart and muscles.
How can you meet your magnesium needs?
Magnesium-rich foods
Magnesium is found in many foods, including leafy green vegetables (spinach, Swiss chard), legumes (beans, lentils, chickpeas), nuts and seeds (almonds, cashews, pumpkin seeds), whole grains (brown rice, whole-grain bread), and dark chocolate.
Magnesium supplementation
In cases of confirmed deficiency or increased needs, magnesium supplementation may be necessary. There are different forms of magnesium in dietary supplements: magnesium citrate, magnesium glycerophosphate, magnesium bisglycinate, and magnesium oxide. Magnesium bisglycinate and magnesium citrate are generally considered the best-absorbed and best-tolerated forms.
What should you remember?
Magnesium is an essential mineral that plays a fundamental role in many biological functions. It contributes to muscle and nerve function, energy metabolism, bone health, and electrolyte balance. To meet your magnesium needs, it is recommended to eat magnesium-rich foods and, if necessary, use magnesium supplements.
