Magnesium is one of the most important macronutrients needed for the proper functioning of the human body. It participates in as many as 300 biochemical transformations. Its deficiency and excess cause serious health consequences. It is important to remember that this element should be constantly replenished, because we lose it every day! We lose it every day – through stress, vitamin deficiencies, lack of sleep, and also through urine or sweat. Magnesium deficiency hinders the functioning of the entire body – thyroid, pituitary gland, ovaries, liver, muscles, uterus, heart.
The role of magnesium in the body
- Supports heart health – helps regulate heart muscle contractions and maintain proper blood pressure
- Supports muscle function – takes part in muscle contractions and relaxation
- Strengthens the immune system – helps produce antibodies, regulates inflammation
- Helps regulate intestinal peristalsis and supports stomach regeneration
- Maintains healthy bones – plays a key role in calcium absorption
- Regulates stress, mood and improves sleep
- Supports brain function – plays an important role in maintaining cognitive function and memory, helps protect the brain from oxidative damage and supports the ability to concentrate
- Regulates electrolyte balance – prevents dehydration
- Regulates blood sugar levels – sensitizes tissues to insulin
- Relieves hot flashes during menopause
- Supports optimal thyroid function, because it is necessary for the production of its hormones
Clinical symptoms of major magnesium deficiencies in our body
- Increased neuromuscular excitability
- Rapid feeling of fatigue
- Weakness and/or apathy
- Improper heart function
- Strong and painful calf cramps
- Tremors of the eyelids and lips
- Hair and nail problems (e.g. hair loss, brittleness)
- Night sweats
Magnesium deficiency is associated with the risk of osteoporosis (it helps in the absorption of calcium, which is responsible for the quality of the skeleton) and hypocalcaemia (low magnesium concentration may contribute to reduced secretion of parathyroid hormone). In addition, chronic magnesium deficiency can contribute to hypertension, type 2 diabetes, stroke, insulin resistance.
Where does it occur naturally? Green leafy vegetables (spinach, romaine lettuce, kale), whole grains (oatmeal, brown rice), legumes (beans, lentils, peas), cocoa (real!), but also avocados and eggs.
Magnesium absorption from food products is about 30-50%. Their absorption is limited by compounds such as: phytic acid and phosphates. In addition, the soil is now heavily contaminated with plant protection products, so the quality of products is worse than in previous years, products are more sterile and for this reason we should definitely supplement magnesium!
What form of supplementation should we choose?
- Magnesium citrate – a good idea if you also have constipation, but it is not recommended for people struggling with diarrhea and loose stools. It has a significant effect on insulin production. A good choice for people who do sports.
- Glycinate – is the mildest for the body, helps to calm the body, so it is best to consume it in the evening.
- Taurate is an organic form of magnesium, improves the quality of sleep, supports the heart and has a beneficial effect on reducing stress.
- Malate – supports the neuromuscular system and prevents chronic fatigue.
- Carbonate – is recommended for people with a feeling of indigestion/heaviness, but its absorbability is at the level of 30%.
Magnesium chlorides and oxides are not well absorbed (the body will not use them much), so we do not recommend them.