What happens to the body if you take magnesium every day

Importance of Magnesium It is widely studied, but if it has become anything popular, it is thanks to the work of Ana Maria Laustizia, who recently died at the age of 100. Chemist, nutritionist and popularizer created magnesium is your weapon against agingwho managed to improve their quality of life thanks to diet and supplements of this mineral.

“Magnesium is an essential mineral for the body. It stands out because it is necessary for maintaining muscle and bone massregulate the nervous system and participate in DNA synthesis. During times of stress, magnesium can be a good ally as it helps you get energy through food and reduce tiredness and tirednessas well as psychological function,” he says. Vanesa Leonnutritionist nutritionist in El Granero.

According to the expert, “magnesium is involved in more than 300 biochemical reactions body, which gives us a clear idea of ​​its importance for health. It can only be obtained through food, but the problem is that the fertilizers or pesticides used can act as chelators and prevent its absorption. The key to solving this problem is supplements. Daily intake improves the functioning of the nervous, muscle and bone densityregulates blood sugar levels and promotes better protein absorption.

When and what type of magnesium should you take?

There is no one ideal time to take magnesium. It depends What benefits do you want to receive?. If you need to enjoy quality sleep or improve intestinal transit, it is best to take it before bed. If what you want control sugar levels in the blood you should take it with food. If you suffer from migraines, it is recommended to consume it in the morning and before bed. And as for the moment of administration, not all magnesium salts They are not the same and do not all perform the same function. Vanesa Leon recommends these three types, depending on what you need to achieve:

1. Magnesium bisglycinate: Magnesium bisglycinate is better bioavailability than other salts such as oxide or carbonate. This means that “it is absorbed much faster than other magnesium salts, meaning more of the mineral reaches the cells.” without getting lost in the digestion process“, explain from El Granero. Thanks to its relaxing properties, this supplement helps reduce stress and anxiety, and also facilitates rest by improving the quality of sleep.

2. Magnesium Citrate: “If the need is more focused on musculoskeletal system, bones, muscles, joints and tendons“A good option is magnesium citrate, an organic salt with good bioavailability that promotes protein synthesis and thus strengthens tissue and muscle mass,” explains Leon.

3. Magnesium sulfate: If you have intestinal transit problems, magnesium sulfate is an ideal supplement because it acts against constipation and helps relax the walls of the colon. It can promote detoxification and waste elimination and should be consumed at night along with water.

Foods containing the most magnesium

Of course, while supplements are advisable in some cases, “the general recommendation is to always try to meet nutritional needs.” through food“, as Vanesa Leon points out. But this premise is not always simple, since we must take into account certain factors which increase the need for magnesium and others that interfere with its absorption. “High doses of the mineral zinc or high amounts of dietary fiber may interfere with the proper absorption of the mineral magnesium. Just like gastrointestinal disorders or taking diuretics can lead to depletion of this mineral,” warns expert El Granero. Regarding products that contain itHere are the ones you should include in your diet:

1. Nuts and seeds: They are an excellent source of protein, fiber, healthy fats and essential minerals such as magnesium. The nuts and seeds that contain the most magnesium are almonds, flax seeds, peanuts, pumpkin seeds and chia seeds.

2. Whole grains rich in fiber: Eating a half cup of quinoa provides 60 milligrams of the mineral, and a cup of buckwheat provides 56 milligrams.

3. Legumes: Highly nutritious varieties such as black and white beans, young soybeans or edamame are rich in magnesium.

4. Low-fat dairy products: They are usually recommended for their high calcium content, but they are also a good source of magnesium. One cup of skim milk contains more than 24 milligrams of this mineral, so it’s a good idea to also include low-fat yogurt in your diet.

5. Green Leafy Vegetables: Foods such as spinach, chard and kale are excellent sources of magnesium.

6. Fruits: As part of a balanced diet, it is advisable to consume two servings of fruit per day, especially avocado, banana, papaya and blackberries due to their high magnesium content.

7. Dates: This fruit is rich in iron, potassium, calcium and magnesium. In addition, according to the Spanish Nutrition Foundation, dates are an important source of fiber.

8. Vegetables: Other vegetables such as peas, corn and potatoes make significant contributions to your daily magnesium requirement.

9. Dark Chocolate: According to experts, this is one of the foods containing the most magnesium, since 100 grams of pure dark chocolate contains almost 500 milligrams of magnesium.

10. Water: Water, both tap and mineral, can provide magnesium intake ranging from 1 to 120 mg per liter.