Magnesium: Benefits, Properties, and Where to Find It

To keep our bodies healthy and active, we need a whole series of nutrients, from vitamins to substances such as iodine, phosphorus, potassium, and calcium. The range of elements precious to our body's well-being also includes: MagnesiumLet's discover its properties and the action it plays on our health. Magnesium is a mineral that plays a key role in many physiological reactions of our body, also participating in the synthesis of a vast multitude of enzymes. Magnesium is the eleventh most abundant element in the human body and is necessary for the assimilation of calcium, phosphorus, and potassium.

Index of topics

What

Our body contains over 20 g of magnesium, corresponding to 0,34% of body mass. Approximately 60-65% of total magnesium is mineralized in the skeleton. A smaller portion, although essential from a biological point of view, is located in the plasma and in intracellular and extracellular fluids.

How much magnesium should you have in your body?

As we've seen, the largest amount of magnesium is concentrated in the bones. The rest is found in soft tissues, and only 1 percent is in the blood. But how much magnesium should we have in our bodies? A normal magnesium concentration is considered between 0,75 and 0,95 mmol/L.

Benefits

Il Magnesium It performs various actions for our organism. First of all, it is important for the activity and balance of the nervous systemIt plays an essential role in the metabolism of proteins, lipids, and carbohydrates. It also contributes to energy production. Among other functions, magnesium:

Normalizes heart rhythm
It helps to fix calcium and phosphorus in bones and teeth
It promotes the maintenance of a Balanced pH in the blood
It guarantees a relaxing action on the muscles, reducing cramps and contractures
Check the acid level in your stomach
Regulates the proliferation of bacterial flora in the case of

Magnesium and menstrual cramps

Magnesium is useful during menstruation if you experience painful cramps. In these cases, it's recommended to take it at least a week before your period begins.

Property

Magnesium is found in many foods we regularly consume on a daily basis. For example, it is found in various plant-based foods. The mineral is abundant in green leafy vegetables, as well as in nuts and legumes, such as beans and lentils.

Foods that contain magnesium

High amounts of magnesium are found in whole grains, including bran, oats, and brown rice. Significant amounts are also found in mushrooms, bananas, and cocoa. Milk, meat, and fish are less significant sources.

How much magnesium per day?

The daily magnesium intake recommended according to European guidelines is 300 mg and is generally met through normal supply.

Magnesium deficiency

An magnesium deficiency It can occur in the presence of stress or psychophysical trauma, producing neuromuscular disorders, difficulty concentrating, insomnia, gastrointestinal and cardiovascular diseases. If necessary, any mineral deficiencies can be remedied by taking specific supplements. supplementsHowever, these products should be used without DIY methods and only after consulting a doctor.

Excess magnesium

Excess magnesium is also highly contraindicated. The body is usually able to expel excess magnesium through the kidneys. If this doesn't happen, we may experience diarrhea, nausea, vomiting, and abdominal cramps. In more severe cases, excess magnesium can lead to significant drops in blood pressure.

Who can't take magnesium?

Magnesium is not recommended for people with kidney problems. Those with heart disease, thyroid problems, or diabetes should consult a doctor before taking magnesium.

Magnesium: where it is found and how much we need