The importance of magnesium in your health

Not as popular as calcium or iron, but nonetheless Magnesium is such an essential mineral for the body like the previous ones. It is present in a meager 20-28 grams (nothing to do with the kilogram of calcium that the body has…) but the list of functions it has is extremely important.

What is magnesium and what is it for?

Magnesium is a mineral that Involved in the synthesis of amino acids and proteins, potassium and calcium balances and nerve transmission. 60-65% of magnesium is found in the bones, 25-27% in the muscles and the rest in the extracellular fluid.

It can be said that there are few metabolic reactions in which magnesium does not intervene in one way or another. Magnesium is essential for the functioning of a large number of enzymes.

For example, magnesium has a fundamental role in obtaining serotonin from tryptophan. Hence, it is said, and rightly so, that magnesium is vital to having a good mood.

It is also involved in the functioning of the nerves, muscles, cardiac contractility, obtaining energy from food, muscle relaxation, the health of the arteries… In short, is an essential nutrient without which health is not possible.

What foods contain magnesium?

Foods of plant origin are those that provide the most magnesium per serving. Green leafy vegetables, quinoa, legumes, bread and whole grain cereals, fruits, certain seeds and nuts, and to a lesser extent fish and some meats stand out.

Furthermore, it is a key element of chlorophyll, a fundamental substance in plants, where it plays a role similar to that of iron in the hemoglobin molecule.

Foods with more magnesium

100 grams of these foods provide the following milligrams of magnesium:

Pumpkin seeds: 535 mg Cocoa: 500 mg Sunflower seeds 420 mg Sesame 347 mg Wheat germ: 327 mg Soybeans: 250 mg Quinoa: 210 mg Lima beans: 201 mg Millet: 170 mg Brown rice: 157 mg Rolled oats: 140 mg Whole Wheat Flour: 140 mg White Bean: 130 mg Pearl Barley: 125 mg Chickpea: 108 mg Lentil: 77 mg Spinach: 58 mg

Lack of magnesium

The current daily recommendation for the adult population is 300 mg/day of magnesium for women and 350 mg/day for men. Those values ​​in an analytical test (magnesium concentration in serum) below 17 micrograms/ml are considered abnormal.

In general, people who follow a balanced diet with a sufficient amount of foods of plant origin do not have deficiencies in this mineral. If you have a certain magnesium deficiency can be difficult to diagnose, since it must be very marked for there to be obvious symptoms. What can happen is that a correct intake of magnesium greatly improves our quality of life and ultimately our health.

People most prone to magnesium deficiency are those who eat few vegetables or follow unbalanced diets without fresh vegetables, those who drink alcohol frequently and in high doses, those who suffer from intestinal or malabsorption problems, and athletes who neglect their feeding.

Symptoms of magnesium deficiency

The moderate lack of magnesium it produces some fatigue, involuntary muscle contractions, tremor, anorexia, insomnia and some irritability. A slight deficit may be asymptomatic and its signs are almost imperceptible. Hence the difficult diagnosis of him.

When can it be useful to take supplements?

If a person is healthy and follows a balanced diet, it is not necessary to take supplements. But specialists usually advise them to promote sleep and relaxation. Also as a preventative in the formation of kidney stones and in the reduction of premenstrual pain.

Magnesium in the bones

Magnesium and calcium are structural part of the bones. There is a balance between calcium and magnesium, and an excessive intake of calcium, for example if you take supplements that do not include magnesium, can cause low levels of this mineral.

Magnesium and stress

Stress has been shown to be capable of causing a magnesium deficit, mainly due to neurohormonal mechanisms. In turn, magnesium deficiency can also induce states of hypersensitivity to stress and create a vicious circle of negative consequences.

It is essential for the formation of serotonin from tryptophan, an amino acid that influences mood and sleep. It is also very important for athletes, as that is directly involved in muscle relaxation.