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Benefits of Magnesium

beneficios del magnesio

What is Magnesium?

It is an essential mineral/electrolyte for our body, which is often deficient despite a healthy and balanced diet.

Let’s look at some of its characteristics/functions:

  • It is involved (acting as a co-factor) in thousands of chemical reactions that occur in the body, such as energy/protein formation, muscle movements, nervous system regulation, etc).
  • Regulates calcium/potassium/sodium levels in cell membranes; involved in the regulation of nerve impulses, muscle contraction and heart palpitations.
  • Reduces anxiety/stress.
  • Promotes restful sleep.
  • Improves athletic performance, prevents muscle cramps and pain.
  • Improves and prevents migraine attacks (as it is related to the regulation of neurotransmitters and blood circulation – regulating the vasoconstriction that usually occurs in these patients).
  • Prevents depression.
    It is involved in bone health, preventing osteoporosis.
  • Prevents diabetes/insulin resistance by improving blood sugar levels.
  • Regulates blood pressure (lowers it in people with hypertension).
  • Has anti-inflammatory properties.
  • Neutralises excessive gastric acid production.
  • Prevents constipation (by producing smooth muscle relaxation in the digestive tract).
  • Prevents pre-menstrual syndrome (PMS).
  • Plays a key role in the development/growth of children and newborns.

Sources of High Magnesium

Seeds: all seeds provide a good amount but pumpkin seeds stand out.

Green leafy vegetables: spinach is one of the highest in the list. 1 cup cooked.

Cocoa: bitter chocolate 85% or more.

Nuts: chestnuts, almonds.

Cereals/Pseudocereals: cooked quinoa, buckwheat, oats.

Possible Symptoms of Magnesium Deficiency:

  • Fatigue, weakness, cramps, constipation, stress, dysrhythmias. Magnesium deficiency is common despite a healthy diet due to demineralisation of the soil (leading to less nutritious food), digestive disorders that may interfere with absorption or excess allopathic medications (among other causes).

  • Magnesium can be measured in blood (which helps but is not an entirely reliable method as most magnesium is not found in our blood), but the clinic is sufficient to see who is a candidate for supplementation.

  • Athletes

  • People suffering from: Stress, Insulin resistance or hypertension, Migraines, Osteoporosis or risk of developing it, Cramps, Constipation of long or short standing.

  • People with malabsorptive syndromes or any gastrointestinal pathology that may interfere with its correct assimilation (alterations in the microbiota).

  • People with insomnia or sleep/rest disorders.

Magnesium supplementation:

Although the daily requirement for magnesium is small compared to other micronutrients, we must ensure a daily intake, as it is constantly used by the body.

  • Daily requirement: 400 – 600 mg.
  • Recommended form of intake: magnesium threonate, magnesium bisglycinate or magnesium citrate in the evening.

Do not hesitate to consult your GP if you suffer from any underlying condition or if you have any doubts.