Magnesium: Benefits, Functions, and How to Use It
Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, playing a crucial role in energy production, muscle health, nervous system balance, and bone strength.
Despite its importance, many people do not get enough of it in their daily diet.
What is it and why is it important?
Magnesium is a mineral found in food, water, and our bodies.
60% of the body’s magnesium is found in bones; the rest is distributed throughout muscles, soft tissues, and body fluids.
Main functions:
Protein synthesis
Blood pressure regulation
Blood sugar stabilization
Nervous and cardiovascular system support
Cellular energy production
Without adequate levels, the body loses the ability to respond to physical and mental stress.
Main benefits:
Muscle function: prevents cramps and spasms, important for athletes and the elderly.
Strong bones: Works synergistically with calcium and vitamin D to prevent osteoporosis. Stress and mood: Regulates cortisol and increases serotonin, promoting relaxation and sleep.
Blood pressure: Helps maintain normal levels, especially in people with hypertension.
Migraines: Reduces their frequency and intensity thanks to its effect on neurotransmitters and blood vessels.
Digestion: Promotes intestinal motility and combats constipation.
Deficiency symptoms:
Persistent fatigue or tiredness
Muscle cramps or spasms
General weakness
Nausea or loss of appetite
Anxiety, irritability, difficulty sleeping
Irregular heart rhythm
If several symptoms persist, it is recommended to consult a doctor.
Natural sources of magnesium
Green leafy vegetables: spinach, chard
Nuts: almonds, walnuts
Seeds: pumpkin seeds
Fruit: avocado, banana
Legumes: lentils, chickpeas, beans
Other: whole oats, dark chocolate (at least 70%), tofu, fatty fish (salmon, mackerel)
A balanced diet usually meets your needs without supplements.
