Supplément de magnésium

Do You Need a Magnesium Supplement?

An Essential Mineral for Our Body!

Magnesium… What does it do in your body? Is it really essential? Learn more about the functions and needs of this essential mineral, magnesium!

The Roles of Magnesium

Did you know that magnesium is the fourth most abundant mineral in your body? That’s right! Your body can’t function properly without it.

What Are the Benefits of Magnesium?

An adequate intake of magnesium has many health benefits. This essential mineral is involved in hundreds of biochemical reactions that keep your body functioning properly.

Specifically, magnesium acts as a cofactor, a molecule that helps enzyme-activated biochemical reactions occur. These reactions help turn the food you eat into energy, build proteins from amino acids, create and repair your DNA and RNA, help your muscles contract and relax, and regulate the neurotransmitters that send messages throughout your brain and nervous system.

What Are the Signs of Magnesium Deficiency?

Magnesium deficiency, also known as hypomagnesemia, can lead to several health problems. Inadequate dietary intake or loss of magnesium from your body can cause this deficiency.

Magnesium loss can be associated with diabetes, poor absorption, chronic diarrhea, celiac disease, or starving bone syndrome. Individuals suffering from alcoholism are also at higher risk of a deficiency of this essential mineral.

Muscle twitching, tremors and cramps can be signs of magnesium deficiency. In the worst scenarios, a deficiency can even cause seizures.

  • However, it is important to know that involuntary muscle twitching can also be caused by stress or too much caffeine, for example.

Mental disorders can also be a consequence of magnesium deficiency. Mental numbness, lack of emotion, delirium and even coma are examples.

Magnesium deficiency can also increase the risk of suffering from osteoporosis and bone fractures. However, these consequences can be caused by a multitude of factors such as advanced age, lack of exercise and low intake of vitamins D and K.

Fatigue and muscle weakness are also symptoms of magnesium deficiency. However, these signs are not specific to magnesium deficiency unless accompanied by other symptoms.

Studies suggest that magnesium deficiency increases blood pressure which can lead to high blood pressure. This is associated with a high risk of cardiovascular disease.

Finally, one of the most noticeable symptoms of magnesium deficiency is arrhythmia or irregular heartbeats which can increase the risk of more serious complications such as stroke and heart failure.

What Foods Are Rich in Magnesium?

  • Did you know that...

    daily, it is recommended to consume 400 to 420 mg of magnesium per day for men and 310 to 320 mg of magnesium per day for women?

Many foods are good sources of this essential mineral. It is widely found in plants and animal foods. The richest sources are nuts and seeds, whole grains, legumes and green leafy vegetables. Here are a few more specific examples.

FoodQuantityDaily percentage recommendation
Pumpkin seeds60 ml46
Boiled spinach250 ml39
Boiled Swiss chard250 ml38
Dark chocolate (70-85% cocoa)100 g33
Cooked quinoa250 ml33
Black beans250 ml30
Halibut100 g27
Almond60 ml25
Cashew60 ml25
Avocado1 medium-sized (200 g)15
Salmon100 g9

Supplementation, Yes or No?

If you get enough magnesium from your diet, you don’t need to supplement. However, if you don’t meet your needs through what you eat, a magnesium supplement is worth considering.

  • If you have certain medical conditions, it is important to talk to your doctor before starting magnesium supplementation.

Although these supplements are generally well tolerated, they may not be well accepted by people taking certain diuretics, heart medication or antibiotics.

You are now a magnesium pro, knowing the benefits and dangers of a deficiency. You even know what foods to look for it in. So you can answer the question: do you need a magnesium supplement?