Magnesium: The Best Foods to Prevent Deficiency

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WHAT IS THE ROLE OF MAGNESIUM IN THE HUMAN BODY?

Magnesium is an essential mineral for life. It is involved in over 300 enzymatic reactions in the body and plays a crucial role in the functioning of many biological systems.

Here are its main functions:

  • Nervous system function: Magnesium contributes to the transmission of nerve impulses. It helps regulate the excitability of neurons, making it an ally against stress, anxiety, and sleep disorders.
  • Muscle function: It participates in muscle contraction and relaxation and helps prevent cramps, spasms, or muscle twitching (such as eyelid twitching).
  • Heart health: Magnesium plays a role in regulating heart rhythm and helps maintain normal blood pressure.
  • Bone and dental strength: Working together with calcium and vitamin D, it helps maintain strong bones and prevent demineralization.
  • Energy metabolism: It is involved in energy production from nutrients and helps reduce physical and mental fatigue.
  • Immune system support: It supports the body’s proper immune response.

Magnesium is therefore essential for the proper functioning of the human body, from nervous balance to muscle strength, including bone and cardiovascular health.

WHAT ARE THE HEALTH BENEFITS OF MAGNESIUM?

Magnesium is an essential mineral that plays a crucial role in more than 300 enzymatic reactions in the body. It contributes to various biological functions and has many beneficial effects on health. Here’s an overview of the main benefits of magnesium for the human body:

1. Reducing stress and anxiety

Magnesium is known for its calming effects on the nervous system. It helps regulate neurotransmitters involved in mood, such as GABA (gamma-aminobutyric acid), which plays a role in muscular and nervous relaxation. A magnesium deficiency can increase the production of cortisol, the stress hormone. Therefore, maintaining sufficient levels of magnesium can reduce symptoms of stress and anxiety.

2. Improving sleep quality

Magnesium is also associated with better sleep quality. It helps relax the muscles and promotes faster sleep onset. Moreover, it plays an important role in regulating the synthesis of melatonin, the hormone responsible for managing the sleep-wake cycle. For people suffering from sleep disorders or insomnia, sufficient magnesium intake can improve sleep duration and depth.

3. Preventing muscle cramps

Magnesium is essential for proper muscle function. It helps prevent muscle cramps by regulating muscle contraction and relaxation. It is particularly useful for athletes or people exposed to intense physical exertion. A magnesium deficiency can lead to cramps, muscle pain, and increased muscle fatigue.

4. Regulating blood pressure

Magnesium plays an important role in regulating blood pressure. It helps relax the walls of blood vessels, which aids in maintaining normal blood pressure. A magnesium deficiency has been associated with an increased risk of hypertension, which can raise long-term cardiovascular risks. Thus, adequate magnesium intake is essential to prevent heart problems.

5. Supporting bone health

Magnesium is an essential mineral for bone health. It contributes to the formation of the skeleton and the fixation of calcium in the bones. In combination with calcium and vitamin D, magnesium helps prevent osteoporosis and strengthen bone density. Elderly people, in particular, may benefit from magnesium supplementation to reduce the risk of fractures and osteoporosis.

6. Improving insulin sensitivity

Magnesium plays a role in insulin sensitivity, which is particularly important for people at risk of type 2 diabetes. Studies have shown that sufficient magnesium levels can help regulate blood sugar and improve insulin action in the body. Magnesium can therefore be useful for preventing and managing type 2 diabetes, especially in cases of insulin resistance.

Magnesium is an essential mineral for many biological processes in the body. It helps reduce stress and anxiety, improves sleep quality, prevents muscle cramps, regulates blood pressure, supports bone health, and enhances insulin sensitivity. Ensuring a sufficient intake of magnesium is therefore crucial for maintaining optimal well-being and preventing certain health conditions.

WHICH FOODS ARE THE RICHEST IN MAGNESIUM?

Magnesium is an essential mineral for the proper functioning of the human body. To prevent deficiency and maintain optimal magnesium levels, it is important to include magnesium-rich foods in your daily diet. Fortunately, magnesium is found in many plant-based foods as well as in certain mineral waters.

Here are the main natural sources of magnesium to prioritize to meet your needs:

1. Seaweed

Seaweeds, such as wakame and kombu, are exceptional sources of magnesium. They can contain up to 2,500 mg of magnesium per 100 g. Although often consumed in small amounts, their nutritional density makes them a powerful choice to supplement daily magnesium intake. Seaweeds are also rich in other essential minerals and nutrients, making them an excellent addition to soups, salads, or sushi.

2. Corn germ

Corn germ is an extremely nutritious food, offering about 550 mg of magnesium per 100 g. It can easily be added to various dishes like salads, mueslis, or smoothies. Moreover, corn germ is also a source of other essential nutrients, such as vitamins B and E, which contribute to overall health.

3. Unsweetened cocoa powder

Pure cocoa is not only delicious but also an excellent source of magnesium, with 410 to 415 mg per 100 g. It is recommended to choose pure cocoa or dark chocolates with high cocoa content (at least 70%) to fully benefit from magnesium’s advantages while avoiding added sugars. Cocoa is also rich in antioxidants and may improve heart and brain health.

4. Wheat germ

Wheat germ, a commonly used ingredient in dietary preparations, provides about 400 mg of magnesium per 100 g. It is easy to incorporate into meals by sprinkling it on yogurt, cereals, or salads, offering an excellent way to vary magnesium sources daily. Besides magnesium, wheat germ is also rich in essential fatty acids and B vitamins.

5. Brazil nuts

Brazil nuts are another excellent source of magnesium, containing between 225 and 230 mg per 100 g. These nuts are also rich in selenium, an essential mineral for the immune system, making them a particularly beneficial snack. Consumed in moderation, Brazil nuts provide a good amount of healthy fats and proteins.

6. Almonds

Almonds are not only an excellent source of magnesium (254 mg/100 g) but also rich in unsaturated fatty acids beneficial for heart health. A small handful of almonds each day can help increase your magnesium intake while providing fiber and antioxidants. They are perfect as a snack or as an ingredient in salads and desserts.

7. Dried white beans

Dried white beans are another plant-based source of magnesium, containing about 140 mg per 100 g. In addition to magnesium, they are rich in fiber and plant proteins, making them an excellent food for maintaining optimal nutritional balance. White beans can be used in soups, salads, or stews.

8. Oat flakes

Oat flakes are a healthy breakfast option, offering 145 to 150 mg of magnesium per 100 g. Thanks to their satiating effect and low glycemic index, oat flakes help maintain stable energy levels throughout the morning. They are also a good source of soluble fiber, which promotes intestinal health.

9. Whole wheat bread

Unlike white bread, whole wheat bread retains the nutrients of the grain, including magnesium, with about 90 mg per 100 g. Whole wheat bread is a good source of fiber and nutrients that promote digestive and cardiovascular health. It can be easily included in the daily diet, especially for those seeking a healthier alternative to refined bread.

10. Spinach

Spinach is a green vegetable rich in magnesium, with about 50 mg per 100 g. This vegetable is very versatile and can be eaten raw in salads or cooked in soups, omelets, or stews. In addition to magnesium, spinach is also an excellent source of vitamins A, C, and K, as well as iron.

To ensure sufficient magnesium intake, it is essential to vary food sources. A balanced diet, consisting of green vegetables, legumes, nuts, and whole grains, is the best strategy to maintain good magnesium levels. By including these foods in your daily meals, you can prevent deficiencies and benefit from the many health advantages that magnesium provides.

WHAT ARE THE SIGNS OF MAGNESIUM DEFICIENCY?

Magnesium is essential for many biological functions, and insufficient intake can lead to various symptoms, sometimes subtle at first. Identifying these signs allows for prompt action to adjust diet or, if necessary, consider supplementation.

1. Persistent fatigue

One of the first signs of magnesium deficiency is unexplained, lasting fatigue that does not go away despite rest. Magnesium plays a role in cellular energy production, so a deficiency can lead to physical and mental exhaustion.

2. Muscle cramps

Nocturnal cramps, muscle pain, or involuntary leg contractions are common signs of magnesium deficiency. This mineral plays a fundamental role in muscle relaxation.

3. Eyelid twitching (fasciculations)

Small involuntary movements of the eyelids, sometimes accompanied by discomfort, often indicate insufficient magnesium intake. Although benign, this symptom should not be ignored.

4. Numbness or tingling

Feelings of tingling or numbness in the hands, feet, or legs may also indicate neuromuscular disruption linked to deficiency.

5. Anxiety and irritability

Magnesium has a regulatory effect on the nervous system. A deficiency can manifest as increased irritability, restlessness, mood swings, or heightened anxiety, even without an obvious trigger.

6. Headaches

Frequent headaches or migraines may be related to mineral imbalance, particularly magnesium insufficiency. Some studies suggest a link between deficiency and migraine frequency.

7. Sleep disturbances

Difficulty falling asleep, nighttime awakenings, or restless sleep can also be caused by magnesium deficiency, which plays a key role in relaxing the nervous and muscular systems.

In case of doubt, a blood test can help check magnesium levels. However, since magnesium is mostly stored in tissues (and not in the blood), tests do not always reveal a functional deficiency. A proper diet, rich in natural sources of magnesium, remains the best prevention.

What are the daily magnesium requirements?

Magnesium needs vary depending on age, sex, and certain specific conditions such as pregnancy or intense physical activity. Adequate intake is essential to ensure the proper functioning of the body, particularly in terms of the nervous, muscular, and cardiovascular systems.

Recommendations by age and sex:

Adult men

Average needs are estimated at around 380 mg per day. This amount may increase in cases of stress, significant physical exertion, or an unbalanced diet.

Adult women

Recommended intake is about 300 mg per day. This need is slightly lower than that of men but can also vary depending on lifestyle and hormonal periods.

Pregnant women

Needs generally remain around 300 mg per day, but some sources recommend a slight increase, particularly in the third trimester, to support fetal development and prevent frequent cramps during pregnancy.

Children (7–10 years)

At this age, needs are estimated at 240 mg per day. A diverse and balanced diet generally covers these needs without supplementation.

Adolescents (15–17 years)

During growth, adolescents have increased needs. These are estimated at 295 mg per day, mainly due to hormonal activity, bone development, and energy expenditure.

These figures correspond to the recommended dietary allowances (RDAs) in France. It is important to note that certain factors can increase magnesium needs, including:

  • Chronic stress
  • Excessive consumption of alcohol or coffee
  • Intensive physical activity
  • A diet low in vegetables, nuts, and whole grains
  • The use of certain medications (diuretics, laxatives, antibiotics)

Ensuring daily magnesium intake helps prevent deficiencies and maintain overall balance. A diet rich in natural sources of magnesium remains the best strategy.

WHAT FACTORS FAVOR A MAGNESIUM DEFICIENCY?

A magnesium deficiency can result from several external or internal factors. Certain lifestyle habits, medical conditions, or treatments can increase magnesium needs or disrupt its absorption. Here are the main factors to consider.

1. Unbalanced diet

A diet low in magnesium-rich foods is one of the main causes of deficiency. Diets high in refined foods (white bread, sugar, processed meals) and low in fruits, vegetables, whole grains, and legumes can lead to magnesium deficiency. Indeed, this mineral is mainly found in unprocessed foods.

2. Chronic stress

Stress, especially when prolonged, negatively impacts the body's magnesium reserves. Stress stimulates the production of cortisol, a hormone that increases magnesium excretion through urine. Therefore, stressed or anxious individuals have a higher risk of deficiency, especially if their diet is not adequate.

3. Excessive alcohol consumption

Alcohol can reduce magnesium absorption in the intestine and promote its elimination by the kidneys. Excessive alcohol intake also disrupts electrolyte metabolism, including magnesium, thereby increasing the risk of deficiency. This is particularly true for people who consume large amounts of alcohol regularly.

4. Use of certain medications

Some medications can interfere with magnesium absorption or utilization in the body. These include diuretics, which increase mineral loss through urine, as well as certain antibiotics and oral contraceptives, which can also disrupt mineral balance. It is essential to discuss with a healthcare professional if you take these medications and have concerns about your magnesium levels.

5. Intestinal diseases

Digestive disorders can also promote magnesium deficiency. Diseases such as Crohn's disease or celiac disease affect nutrient absorption in the intestine, including magnesium. These conditions often cause chronic inflammation that impairs the body's ability to properly absorb essential minerals.

Other factors to consider:

  • Aging: magnesium absorption in the intestine tends to decrease with age.
  • Type 2 diabetes: this condition can lead to increased magnesium loss through urine.
  • Hyperthyroidism: people with an overactive thyroid may also experience decreased magnesium levels.

In summary, a combination of an unbalanced diet, stress, alcohol consumption, and the use of certain medications can lead to magnesium deficiency. To prevent this deficiency, it is essential to adopt a balanced lifestyle, monitor your diet, and consult a healthcare professional if symptoms appear.

Preventing Magnesium Deficiency

Preventing magnesium deficiency relies on adopting good dietary habits and maintaining a balanced lifestyle. Here are the main strategies to keep sufficient magnesium levels in the body.

1. Adopt a magnesium-rich diet

A varied and balanced diet is key to ensuring adequate magnesium intake. Here are the food groups to prioritize:

  • Green vegetables: leafy greens like spinach, kale, and chard are particularly rich in magnesium.
  • Legumes: beans, chickpeas, and lentils are excellent sources of magnesium, as well as fiber and protein.
  • Whole grains: brown rice, quinoa, oats, and buckwheat provide magnesium along with good energy.
  • Dried fruits and nuts: almonds, cashews, hazelnuts, and other nuts are rich in magnesium and healthy fats.

By incorporating these foods into your daily meals, you can easily meet your magnesium needs while benefiting from other essential nutrients.

2. Drink mineral waters rich in magnesium

Some mineral waters are naturally high in magnesium. For example, Hépar water, with its 119 mg/L of magnesium, is an excellent source. Drinking such waters can be a smart way to supplement your daily intake, especially if you lead an active or stressful lifestyle.

3. Manage stress

Chronic stress increases magnesium loss because it promotes its excretion through the kidneys. To prevent deficiency, it is important to practice relaxation techniques, such as:

  • Meditation: calms the mind and reduces cortisol levels (stress hormone).
  • Yoga: gentle exercises that relax the body and mind.
  • Deep breathing: soothes the nervous system and supports bodily functions.

Taking time each day to reduce stress through relaxing activities is essential not only to maintain good magnesium levels but also to preserve your mental and physical health.

In summary, a balanced diet, hydration with magnesium-rich waters, and effective stress management are the best ways to prevent magnesium deficiency. These simple strategies can make a big difference for your overall well-being.

SHOULD YOU TAKE MAGNESIUM SUPPLEMENTS?

If a rich and varied diet in magnesium is the best way to meet daily needs, it may sometimes be necessary to use dietary supplements. Here are the cases where their use is recommended and advice on how to choose them well.

When to consider magnesium dietary supplements?

Confirmed deficiency

If symptoms of a magnesium deficiency are observed (fatigue, cramps, irritability, etc.), it may be necessary to supplement your diet with magnesium. A blood test can confirm this deficiency.

Increased needs

Certain life stages or situations can increase magnesium requirements, making diet alone insufficient:

  • Chronic stress: stress prolongs magnesium excretion through the kidneys.
  • Pregnancy and breastfeeding: pregnant or breastfeeding women may have increased needs for their health and that of their baby.
  • Intense physical activity: athletes may lose more magnesium through sweat and may need supplementation.

Which forms of magnesium to choose?

Not all magnesium supplements are equivalent. It is essential to choose a well-absorbed form to ensure effectiveness. Among the most recommended forms:

  • Magnesium bisglycinate: one of the most absorbed forms and gentlest on the stomach. Ideal in case of digestive sensitivity.
  • Magnesium citrate: well absorbed and often recommended for its positive effect on digestion and transit.
  • Magnesium chloride: slightly more irritating to the stomach but effective; use with caution.

Why favor a balanced diet?

Although dietary supplements can be useful in cases of deficiency or increased needs, diet remains the best source of magnesium.

A diet rich in:

  • Green leafy vegetables
  • Legumes
  • Dried fruits
  • Whole grains
  • Nuts and seeds

Generally covers daily needs without the side effects that supplementation can sometimes cause.

Magnesium supplementation can be considered in specific cases, but it is preferable to first ensure a balanced diet rich in magnesium. For effective supplementation, favor well-absorbed forms such as magnesium bisglycinate or magnesium citrate, and consult a healthcare professional if in doubt.

COACH'S TIPS

  • Always be attentive to the lack of vitamins and minerals. Modern life, especially if you exercise regularly, requires a supplement of all vitamins and minerals. However, if you feel abnormal fatigue or have more difficult training sessions, it is useful to take general magnesium supplements.

  • A regular blood test will also allow you to monitor your levels.

Yves Bondroit coach for QNT

Posted in: Our tips

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