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Magnesium Clarity – A Doctors’ View

Doctor Lia Sennet, dietician and nutritionist at Medical Hope, spoke about this trace element and its role in our well-being.

What is it and its functions?

“Magnesium is a co-factor in over 300 enzymes and is one of the most present mineral salts in the body. Our body contains approximately 20-28 grams, of which 60% is concentrated in the bones, 39% in the soft tissues, and 1% in the blood”, explains Dr Sennet

It is responsible for many processes within the body:

Mg contributes to the transmission of muscle and nerve impulses, the production of energy from glucose, the construction of the bones, the metabolism of fats and insulin, and the creation of proteins, and it can have a decisive role in many situations.

In particular, it is used by women subject to pre-menstrual syndrome (physical suffering close to the period), those who are approaching menopause, and athletes who sweat a lot and feel exhausted. Also, workers who often experience headaches after a day are particularly stressed, as are those who have recovered from the flu.

Symptoms of poor levels

The expert also points out various symptoms can occur when Mg levels are low, or the body consumes too much.

Furthermore, “Mental fatigue, poor clarity, nervousness, drop in mood, cramps. But eyelid tremors, gastritis, constipation, headaches and premenstrual pain are also the most common warning signs.”

The causes of a low-level report and those most at risk

Also, Scientific data says that around 70% of Westerners lack this mineral salt. The causes are various: alcohol abuse, chronic intake of drugs (in particular proton pump filters or diuretics), intestinal pathologies or problems (such as protracted diarrhoea), or, more simply, a poor intake of foods rich in Mg.

Also, “Digestive disorders, gastrointestinal or serious inflammatory intestinal diseases, such as Crohn’s disease, can limit the take up of Mg in the body, as can alcohol abuse or the use of drugs, such as diuretics”, the doctor says.

Disorders take away and need to be replaced.

“Pregnant women, professional athletes or stressed people can also experience a deficiency – continues Sennet. However, the reason is that they consume more or have a greater need for it. Given its multiple functions, one can think of a poor level even when there are muscle problems, with the appearance of cramps, cervical tension, or lumbago. Also, an anxious-depressive mood, with asthenia, nervousness and sleep issues, is a warning sign. They are typical of some periods of life, such as menopause.”

Food sources

The average daily Mg needed in an adult is 200-240 milligrams.

But foods of plant origin are especially rich in them, such as whole grains, legumes, dark chocolate, fruit, dried fruit and green leafy vegetables (for example, spinach and broccoli). But at the same time, the doctor explained that small quantities are found in white meats, such as chicken, turkey, and fish. Furthermore, the cereal that contains the most is wheat bran, followed by dried fruit and legumes (sweet almonds, cashews, peanuts, hazelnuts and beans).

“It is important to remember – warns the expert.

Plant sources can interact with the absorption and slightly reduce its bioavailability due to their content of oxalates and phytates. These two anti-nutrients limit the intake of mineral salts. However, this does not mean that cereals and legumes should not be preferred as sources. On the contrary. As mentioned, they contain greater quantities than meat and fish, so even if bioavailability may be reduced, the intake remains ok.”

Water can also be a source; so-called functional waters full of mineral salts are available on the market.

Supplements: the right one must be chosen

But when the diet is not enough to cover the needs of this mineral salt, supplements can be used. However, this must always be prescribed by the doctor (based on the type of patient and the problem presented), as each preparation contains different quantities and has a different degree of absorption by the body.

There are complex, not pure, supplements on the market: citrate and lactate are two varieties of organic Mg that are more edible (because they are more soluble) than inorganic ones, such as oxide or chloride.