You should watch this if you are unfamiliar with magnesium or want to take it.
Magnesium is a mineral that has gained popularity recently, and this is not surprising, since we could consider it the most important mineral for our cells. Although it is present in many foods, we can also benefit from its benefits by taking a good supplement. But when it comes to making a choice, we are overcome by a sea of doubts, given the wide range of magnesium salts that are offered to us.
In this article, we will tell you about the main functions of magnesium, the importance of consuming it daily and the most suitable supplements.
The content of the article
What is magnesium?
Magnesium is the second most abundant intracellular mineral in our cells after potassium.
It is found in a large number of our tissues and is involved in more than 400 biochemical reactions in our body.
The recommended daily dose is about 6 mg/kg body weight, but depending on individual needs we may require higher doses.
Functions of magnesium
This precious mineral performs various functions, which we will discuss in detail below:
Energy production
This is the main and most important function of magnesium. It is involved in all phases of the Krebs cycle, which is a metabolic pathway for energy production and occurs in the mitochondria of each of our cells. It will interfere with both the carbohydrate and fatty acid pathways to produce a key energy molecule: ATP, without which our health will suffer greatly.
Metabolism of proteins, carbohydrates and lipids
This will be essential for the good development of the body and tissue repair, as well as for the correct use of these energy substrates. This involves maintaining adequate proportions of muscle mass, controlling excess weight, and preventing and concomitantly treating diabetes.
Modulates the function of striated and smooth muscles.
It is necessary for the transmission of nerve impulses, as well as for adequate contraction and relaxation of all our muscles: skeletal muscles, myocardium (heart muscle), arterial muscles, muscles of the digestive system, muscles of the ureters and bladder, muscles of the bronchi, diaphragm, pelvic floor muscles (involved in in erection and ejaculation, female orgasm, defecation or childbirth), etc.
Stress modulator
Any type of stress, be it psychological, physical or organic (infection, pain, surgery, childbirth, etc.), will trigger an increase in cortisol levels, which will create a state of alert in our body. The effect of cortisol will cause a massive release of magnesium from cells, so having adequate amounts of magnesium and good magnesium reuptake will improve stress and anxiety conditions.
Anti-inflammatory effect
Stimulates the synthesis of glutathione, the main anti-inflammatory and antioxidant agent.
Strengthens the immune system
It provides energy to immune cells, so it will be more effective in fighting infection, disease, tumors, etc.
Counteracts the accumulation of heavy metals
It competes with the penetration of heavy metals into the cell, being an excellent detoxifier.
Antihistamine effect
Regulates the release of histamine by mast cells, reducing allergic processes such as urticaria, rhinoconjunctivitis or asthma.
Maintains microbiota balance
This promotes the creation of an adequate ecosystem and appropriate coupling of the gut/microbiota/brain axis.
Cardiovascular protector
It improves myocardial contraction and nerve impulse of cardiac cells, reducing arrhythmias, regulates arterial muscles, avoiding hypertension, reduces excessive platelet aggregation, preventing the formation of blood clots, prevents arterial calcification and the formation of atheroma plaques, etc.
Prevents osteoporosis
About 60% of our total magnesium stores are stored in the skeleton, and it is involved in the homeostasis of vitamin D and calcium, the balance of which is essential for building good bone structure.
Has an analgesic effect
It intervenes by modulating peripheral and central inflammatory substances, improving pain perception, such as bradykinin, substance P, prostaglandins, leukotrienes, etc.
It’s a neuroprotector
It promotes the proper functioning of neurons, optimizing the synthesis of all neurotransmitters (serotonin, dopamine, etc.), nerve impulses, reduces states of hyperactivity and is antiepileptic. On the other hand, it has an antioxidant, anti-inflammatory and restorative effect on neurons, so it will be very useful in neurodegenerative pathologies such as Parkinson’s disease or Alzheimer’s disease.
Regulates depression, anxiety and mental arousal.
Reduces the effect of estrogen
Excess estrogen causes overconsumption of magnesium (and vitamin B6), so symptoms of hyperestrogenism that occur with premenstrual syndrome, endometriosis, or pregnancy will be reduced by consuming large amounts of magnesium daily.
Promotes sleep
It is involved in the regulation of the NMDA receptor (decreasing its activity) and GABA (increasing it), the balance of which is necessary for good quality sleep.
Risks of Low Magnesium Levels
There are many reasons why magnesium levels are low and therefore side effects occur. Let’s look at the following, non-exhaustive list:
- Low magnesium intake: inadequate nutrition.
- Excessive consumption of other nutrients that interfere with their absorption: foods rich in phosphorus (soda, dairy products), saturated fat, refined sugar, coffee, oxalates (raw beets, raw spinach, pure cocoa powder), etc.
- Medicines that interfere with its absorption and metabolism: some antibiotics, stomach protectants, some mental health medications, estrogen-based birth control, iron supplements, high-dose zinc and calcium supplements, etc.
- Chronic stress conditions: will cause significant loss of magnesium.
- Deficiency of vitamin D, vitamin B6 and taurine: as they act synergistically with magnesium.
- High-intensity sports: Magnesium requirements will increase.
- Physiological hyperestrogenism: premenstrual syndrome, pregnancy.
- Genetic changes in magnesium reuptake by cells.
Rich Sources of Magnesium
We can get magnesium from food, drinks or supplements.
Food
- Activated or roasted nuts (as when raw they contain antinutrients that can interfere with magnesium absorption): Pumpkin seeds, almonds or peanuts contain the most magnesium.
- Cooked green leafy vegetables: The queen is chard, spinach and kale (lightly cooked to reduce the amount of oxalates that interfere with magnesium absorption), other vegetables such as green beans and artichokes, although in smaller quantities.
- Dark chocolate, prepared cocoa.
- Dried fruits: dates, figs, banana, coconut, plum, raisins, etc.
- Fruits such as banana or avocado.
- Whole grains: oats, rice, buckwheat.
- Legumes: especially chickpeas and beans.
- Shellfish: snails and mussels.
Beverages
- Mineral waters rich in magnesium.
- Milkshake with tiger nuts.
- Fruit and vegetable smoothies.
Supplements
When choosing a supplement, we must consider its bioavailability, otherwise we will not achieve our goal. We may even have counterproductive consequences.
The best magnesium salts are magnesium bisglycinate and magnesium glycerophosphate. Ideally, they should be coupled with vitamin B6 and taurine to improve their incorporation into the cell.
Magnesium oxide or magnesium chloride salts have a more laxative effect and are usually less digestive.
When taking magnesium supplements, some precautions must be taken: it should be taken at a distance from medications, since they can interfere with its action (antibiotics, bisphosphonates, thyroid hormones…); Avoid it if you have infectious cystitis, a tendency to form kidney stones, or kidney failure.
Some of the contraindications are: myasthenia gravis, Guillain-Barre syndrome, severe hypotension and severe bradycardia.
Daily doses will depend on individual needs and doses should be spaced throughout the day to achieve the desired effect. However, before starting to take magnesium supplements, it would be wise to seek professional advice.
CONCLUSION
Adequate magnesium intake ensures the optimal level of energy required by our body, leading to improved physical and mental health.
Adopting appropriate eating habits to meet your daily needs, as well as professional advice if supplementation is planned, is key to getting the most benefit from this incredible mineral.
Teresa Calvo Iglesias – Medical specialist in the field of pulmonology with more than 10 years of experience at the international level. My passion for nutrition and healthy habits led me to train as a nutritionist. I combine these sources of knowledge by using biotechnology based on epigenetic research to personalize your body. https://doctoracalvo.com/