The roles and benefits of magnesium for health

An essential nutrient for our body

The magnesium is a cofactor in the activation of more than 300 enzymatic processes regulating various reactions in the body, including energy metabolism (by contributing to the breakdown of macronutrients), protein and DNA synthesis, muscle and nerve function, blood sugar levels, and blood pressure control [1]. 

Magnesium can interact with calcium in neurological and muscular metabolic processes. A variation in magnesium levels can disrupt this metabolism, so an optimal intake is essential to ensure it functions properly [2]. 
 

What are the daily requirements?

To support the proper functioning of the body, the reference intake for magnesium is 375 mg/day. 

Magnesium is mainly stored in the bones (60–65%), muscles and soft tissues (34–39%), whilst less than 1% is located in the extracellular space [3]. 

The regulation of magnesium depends on the concerted actions of the intestine, responsible for its absorption from food, the bones, which store it, and the kidneys, which regulate the urinary excretion of magnesium [4].

Magnesium is stored transiently to meet immediate needs but not for the long term [5].

Magnesium deficiency: what are the causes?

Several dietary surveys and epidemiological studies conducted in the United States and the European Union have revealed that, on average, people have a dietary magnesium intake below the recommended daily intake. 

This situation is most likely due to increased consumption of processed foods as well as lifestyle factors. It is often suggested that more than 50% of the general population may have marginal magnesium deficiencies [6].

What are the consequences of magnesium deficiency?

An imbalance in magnesium levels in the body (hypomagnesaemia) can lead to undesirable neuromuscular, cardiac, or neurological disorders. Maintaining adequate magnesium levels in the body is therefore very important [13]. It is the key nutrient of a women's food supplement. 

The vicious cycle of stress and magnesium

There is a link between magnesium deficiency and increased susceptibility to stress-related disorders. Moreover, stress itself can lead to magnesium depletion. This is known as the "vicious cycle of stress". To address this, studies show that increasing magnesium intake reduces stress, and that magnesium supplementation is beneficial in stressed individuals [14]. Magnesium may also help in cases of anxiety. [15]
 

Magnesium and hormonal balance

Magnesium plays a key role in hormonal balance, as it is essential for liver function and helps regulate our hormones: progesterone, oestrogen, and testosterone. It also regulates cortisol, the stress hormone. It is likewise important for the adrenal glands and blood sugar regulation/metabolism.

Some studies have shown that magnesium may significantly reduce the intensity and duration of premenstrual syndrome (mood changes, anxiety, depression, bloating, breast pain, water retention...). [16] [17] This is notably due to its effect on the hormonal imbalance. It can indeed broadly alleviate the symptoms of endometriosis [18], fibroids, and perimenopause in particular. Indeed, it is one of the menopause supplements recommended, in addition to a selection of menopause vitamins complementary.

Magnesium and hair

Stress is one of the factors that can cause or worsen hair loss. By acting on stress levels, magnesium may also have an effect on hair. Its antioxidant action also gives it a role in protecting the cells responsible for hair renewal.

Magnesium and metabolism

Magnesium contributes to lipid metabolism, protein synthesis, and the breakdown of glucose to release energy.

A lack of magnesium could contribute to the development of type 2 diabetes by increasing insulin resistance. A meta-analysis of 8 studies highlighted that magnesium supplementation could be a promising avenue for glycaemic control in diabetic patients [19].

Magnesium and bone health

At bone level, the crystals in a magnesium-deficient bone become larger, making the bone more fragile and susceptible to fractures. Furthermore, magnesium stimulates the proliferation of bone cells, which suggests that magnesium deficiency leads to a reduction in bone formation [20].

Other effects of magnesium deficiency 

Magnesium contributes to the prevention of cardiovascular disease, diabetes, and osteoporosis [21].

It also has an anti-inflammatory effect [22].

It plays an important role in muscle activity: a magnesium deficiency can manifest as cramps and muscle spasms [23]. It may therefore help with leg cramps during pregnancy.

It also plays a role in combating headaches and dizziness.

Low magnesium levels are associated with a wide range of neurological conditions such as migraine, depression, and epilepsy. It plays a role in the mechanisms of learning and memory [24].
 

Low dietary magnesium intake has been associated with the risk of several types of cancer. Epidemiological studies have established a correlation between low magnesium intake and the risk of colon cancer [25]. 

Magnesium in your diet 

What foods are rich in magnesium?

Magnesium is found in many foods; here is a list of the main sources:

• Seaweeds such as wakame (1,110 mg/100g) and Japanese kombu (1,050 mg/100g).
• Various seeds: pumpkin (592 mg/100g), flaxseed (372 mg/100g), sunflower (364 mg/100g), toasted sesame (348 mg/100g) and chia (335 mg/100g).
• Nuts and seeds, including Brazil nuts (367 mg/100g), almonds (232 mg/100g), cashews (223 mg/100g), peanuts (193 mg/100g) and hazelnuts (173 mg/100g).
• Wholegrains, for example rolled oats (148 mg/100g) and cooked quinoa (64 mg/100g).
• Green vegetables, including spinach (53 mg/100g), kale (39 mg/100g) and peas (31 mg/100g).
• The richest mineral waters contain an average of 100 mg of magnesium per litre.
• And chocolate! Including unsweetened cocoa powder (500 mg/100g) and dark chocolate bars with no added sugar (152 mg/100g).
   

How can you absorb magnesium better?

Many dietary factors can affect magnesium absorption. 

Should you supplement with magnesium?

Magnesium deficiency: very common

Although this mineral is found in a variety of foods, magnesium deficiency is a real concern. 

The SU.VI.MAX study, which records the dietary intake of the French population, found that 77% of women and 72% of men had magnesium intakes below the recommended nutritional intake.

Most people do not consume enough magnesium-rich foods, and with stress, reserves are quickly depleted. It can therefore be worthwhile to turn to food supplements to meet your needs.
 

Do be cautious about self-supplementation! Before making any decision to take a supplement, remember to seek advice from a healthcare professional.
 

Magnesium deficiency during pregnancy

Pregnancy often results in a magnesium deficiency. The expectant mother's body excretes increasing amounts of magnesium through the kidneys due to metabolic changes, and the baby's magnesium requirements also increase as the pregnancy progresses.

Magnesium may reduce pre-eclampsia through its vasodilatory effect on the vascular system. Studies have shown that magnesium treatment in women at risk of pre-eclampsia reduced that risk by more than 50%, and that there was a trend towards a reduction in maternal mortality [27]. It is recommended to combine taking your pregnancy food supplement with a supplement of magnesium pregnancy as well. 
 

Magnesium deficiency during breastfeeding

The magnesium content of breast milk is not affected by the mother's diet — it remains relatively constant [28]. Our body will draw on its reserves if necessary. For the breastfeeding mother, if your magnesium intake is suboptimal, you are at greater risk of suffering from a magnesium deficiency. 

It is recommended to combine taking your post-partum food supplement with an additional magnesium supplement. 

Magnesium supplementation can be beneficial in certain cases. But be careful — not all forms of magnesium are equal!

Organic magnesium salts (glycerophosphate, citrate, bisglycinate) are to be preferred, as they have the highest bioavailability, unlike inorganic natural forms (such as oxide), which are poorly absorbed and poorly tolerated (digestive discomfort).
 

To find out more about which type of magnesium to choose, have a look at our article on how to choose your magnesium.    

Discover Mama-gnésium, our magnesium food supplement with 100% magnesium bisglycinate. The form of magnesium that ensures optimal absorption without any discomfort. 

Magnesium is an essential mineral for the proper functioning of your body, at the cerebral, muscular and cardiac levels. Our modern lifestyles mean we are increasingly at risk of magnesium deficiency. To address this deficit, food supplements are often used, and organic forms such as magnesium glycerophosphate are to be preferred. 
 

Be careful not to self-supplement — food supplements are not without risk, as they can interact with other supplements, foods and medications, or may not be suited to your personal situation, not to mention that they need to be carefully chosen and doses adjusted accordingly. It is therefore preferable to seek advice from a healthcare practitioner specialising in nutrition (such as a naturopath or nutritional therapist), particularly if you are pregnant or breastfeeding