Magnesium: what is it for?
Discover the benefits of foods that contain magnesium, whose deficiency can make the body ill
Magnesium (Mg) is the fourth cation (positively charged ion) most present in living organisms; in humans, it is second only to calcium, potassium and sodium. In agriculture, magnesium is important in its form: it is an important secondary macronutrient adsorbed by colloids in the soil. The mineral is abundant in some foods, is present in water (in different concentrations depending on the source), exists in the form of supplements and also in some medications such as antacids and laxatives.
Magnesium participates in more than 350 key biochemical reactions, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. Magnesium is needed for energy production and for the structural development of bone.
Furthermore, magnesium is related to the transport of calcium and potassium ions across cell membranes. This process is essential for conducting nerve impulses, controlling heart rate and muscle contraction.
Magnesium-rich foods
The mineral can be found in magnesium-rich foods like spinach, vegetables, nuts and grains like beans. Whole grains and seeds are also great sources of magnesium. Dried nuts and seeds are more nutritious in magnesium than roasts. Magnesium is at the center of the molecular structure of chlorophyll present in green foods. Refined grains have substantially lower magnesium content.
Much of the Mg is lost with the removal of the germ and the outer layers of the grains, so prefer whole grains. Milk and yogurt also contain magnesium and some breakfast cereals are fortified with magnesium. Avocados and dark chocolate also contain magnesium. Vegetable juices are a good option to enrich your diet with the mineral.
In industrial agriculture, the soil has been constantly depleted with the use of chemical fertilizers. Herbicides such as glyphosate also act as chelating agents, effectively blocking the absorption and utilization of minerals. So if you suspect you're low on magnesium, the best way to ensure your magnesium intake is through organically grown organic foods.
Most of the magnesium is located inside our cells or bones, so it is difficult to accurately measure the levels of the mineral in our body. The most widely used method is measuring the concentration of magnesium in the blood. However, in humans, only 1% of magnesium is in the blood.
Recommended doses vary by age and sex. An adult male should take an average of 400 mg per day; and women, 310 mg. Pregnant and lactating women should increase the dose to 310 mg and 360 mg respectively. Elderly people also need to ingest more magnesium - the recommendation is around 420 mg for men and 320 for women.
One of the sources of magnesium is the water we consume. According to a study by the Federal University of Rio de Janeiro (UFRJ), around 70% of Brazilian sources have low levels of magnesium. The contents are similar to treated tap water, which is below 10 mg/l.
What is magnesium for?
As mentioned before, magnesium participates in hundreds of reactions in our body, a diet low in magnesium or excessive ion losses can lead to magnesium deficiency or hypomagnesemia. Low magnesium intake induces changes in biochemical pathways that can increase the risk of disease over time. Conditions such as chronic alcoholism, use of certain medications and intense physical activities without mineral replacement can cause excessive ion losses.
Athletes who are deficient in magnesium can experience complications such as seizures. Patients with type 2 diabetes may have magnesium deficiency due to intense urinary excretion and increased peripheral insulin resistance as a result of hypomagnesemia. People with gastrointestinal illnesses, such as Crohn's disease and celiac disease, can also end up with the deficiency over time. Elderly people are also more at risk for magnesium depletion.
The first symptoms of magnesium deficiency are nausea, vomiting, fatigue and weakness. As the condition worsens, the patient may experience numbness, tingling, muscle contractions and cramps, seizures, depression, osteoporosis, and heart rhythm disturbances.
Hypomagnesemia-related illnesses
Hypertension is a risk factor for heart disease and stroke. Studies so far, however, have found that magnesium supplementation lowers blood pressure. A diet containing high magnesium intake through low-fat fruits and vegetables and dairy products has been shown to reduce systolic and diastolic blood pressure by an average of 5.5 millimeters of mercury (mmHg) and 3.0 mmHg, respectively.
Another study also showed that higher magnesium intake could mean a lower risk of ischemic heart disease. In addition, research shows that a diet high in magnesium also reduces the risk of stroke by about 8%.
High amounts of magnesium in the body are associated with a significantly lower risk of diabetes, possibly due to the importance of magnesium in glucose metabolism. Also, hypomagnesemia can worsen insulin resistance. A recent study found that a 100 mg increase in daily magnesium intake lowered the risk of diabetes by 15%.
The importance of magnesium is also relevant in bone formation and influences the activities of osteoblasts (bone-forming cell) and osteoclasts (cells involved in bone tissue resorption and remodeling). Studies have found positive associations between magnesium intake and bone mineral density in men and women. Other research has found that women with osteoporosis and osteopenia have lower magnesium levels than women without these conditions.
Magnesium deficiency is related to factors that promote headaches and vasoconstriction. Migraine sufferers have lower levels of the mineral. Neuropsychiatric illnesses such as depression, stress and anxiety are also related to hypomagnesemia.
Supplements
To repair this condition, in addition to a targeted diet, there are injections, pill supplements and solutions. Magnesium supplements are available in a variety of forms, including magnesium sulfate, magnesium hydroxide and magnesium chloride. Magnesium absorption varies by type of supplementation. Commercially available magnesium is linked to another substance; thus, depending on the substance used, the supplement offers different Mg absorption and bioavailability.
Magnesium forms which dissolve well in liquid are absorbed in the intestine. Among them are magnesium oxide and magnesium sulfate (milk of magnesia), which have a laxative effect. Magnesium carbonate is one of the supplements that has antacid properties and contains 45% magnesium. The most effective supplement is L-Threonate Magnesium, which was recently developed and offers greater absorption by penetrating the mitochondrial membrane.
Discover a homemade recipe recommended by doctors such as Dr. Arnoldo Velloso da Costa, known as Dr. Magnésio, to supplement magnesium in your diet in the video:If you have kidney failure, you should not take this prescription. Remembering the importance for your safety, that you consult your doctor about the ingestion of the supplement; then it will determine whether or not you can consume it and in what dosage.
