Magnesium (Mg)

Magnesium (Mg)

Daily dose

The recommended daily dose is: 300 to 400 mg (max 400 mg).

Properties

Reduces stress

Magnesium acts at the level of the nervous system and in particular on the release of serotonin, which it stimulates. Serotonin is the ultimate anti-stress and calming neurotransmitter. A good magnesium intake therefore helps to limit stress and irritability and promotes good quality sleep.

Muscle contraction

Magnesium is involved in normal muscle contraction. In other words, in the case of magnesium deficiency, the muscles are much more prone to various unpleasant phenomena: tetany, cramps, spasms, etc.

Bone mineralisation

Bones contain about 50% of the total magnesium present in the body. In the teeth and bones, magnesium enables calcium to be well fixed, thus ensuring the growth and solidity of bone tissue.

Prevention of metabolic disorders

Magnesium plays an important role in the quality of nerve impulses and the correct contraction of the heart muscle. It is involved in no fewer than 300 metabolic reactions. All the roles that magnesium plays in the body make it a particularly effective trace element in the prevention of metabolic disorders, especially cardiovascular and neurodegenerative diseases.

Indications

Consequences of magnesium deficiency

The symptoms of magnesium deficiency are as insidious as they are common. In fact, a magnesium deficiency is quickly noticed through unmistakable physical signs: eyelid twitching, fatigue, dizziness, nausea, cramps, tetany, irritability, stress, headaches, or even tingling and numbness. If you are experiencing more than one of these symptoms, speak to your healthcare practitioner.

Consequences of excess magnesium

Although extremely rare, an excess of magnesium can cause more or less serious disorders, known as hypermagnesemia.

This can cause digestive problems (nausea, diarrhoea), a drop in blood pressure or breathing difficulties.

Excess magnesium can also worsen existing heart or kidney failure.

Interaction of magnesium with vitamin B6

The action and assimilation of magnesium is greatly facilitated in the presence of vitamin B6, so it is essential to take care to consume enough to avoid a magnesium deficiency.

Magnesium is also involved in the use of potassium, calcium and many vitamins (B, C, E, D).

It is therefore particularly important to get enough.

Chemical properties

The chemical symbol for magnesium is Mg and its atomic number is 12.

The molecular weight of magnesium is 24.305 u.

In its natural state it is a dark earthy metal.

Magnesium is the fourth most abundant element in the body and the ninth in the universe, making it a very important element for humans and their environment.

Apart from its interest in oligotherapy and medicine, it is used in the automobile industry, in mechanics and metallurgy for the production of fuels or alloys.

Magnesium in food supplements

Magnesium supplements are easy to find and come in many different forms: magnesium chloride, marine magnesium, capsules, etc.

Magnesium chloride comes in the form of white crystals. It is very cheap and can be used to treat many conditions: eczema, stress, low immunity, intestinal disorders, kidney stones, etc.

As for the dosage, 20 g of magnesium chloride should be diluted in 1-2 litres of water.

It is recommended to drink 200 ml per day, preferably on waking.

Magnesium chloride does not pose any particular health risks.

However, if you suffer from diarrhoea, high blood pressure, dehydration, heart or kidney failure, you should consult a doctor.

It is not recommended for the elderly.

Marine magnesium is extracted from seawater and is recommended as a cure for 1 to 6 months, especially in cases of stress or chronic fatigue.

The dosage depends on the problem and the context, please consult a health professional.

It is important to note that magnesium is much better absorbed in the presence of vitamin B6, so whichever supplement you choose, make sure it contains both for optimal effect.

Nutrients containing magnesium

  • Almonds
  • Bananas
  • Beans
  • Broccoli
  • Brown rice
  • Cashew nuts
  • Egg yolk
  • Fish oil
  • Linseed
  • Green leafy vegetables
  • Mushrooms
  • Oat flakes
  • Pumpkin seeds
  • Soya beans
  • Sunflower seeds
  • Wheat germ
  • Sweet corn
  • Tofu
  • Whole grain

Note: Significant amounts of magnesium are found in green vegetables, beans, peas, nuts and unrefined whole grains. Meat, fish and dairy products are generally low in magnesium.


Magnesium (Mg)