Magnesium deficiency: the most effective dietary supplements

Magnesium is a major mineral essential for the proper functioning of the body, and ranks third after calcium and phosphorus in terms of abundance in the human body. It is essential for a multitude of biological processes, ranging from the regulation of cellular exchanges to energy production. Magnesium plays a central role in the functioning of the nervous system, in electrolyte balance, in the transmission of nerve impulses, and in muscle contraction, particularly that of the heart muscle. In addition to its nervous and muscular functions, magnesium is essential for bone health. It contributes to the formation and growth of bones and cartilage, and is involved in bone metabolism, working together with calcium and vitamin D to maintain strong, healthy bones. Finally, magnesium plays a key role in supporting the immune system by helping in the formation of antibodies, and in cellular energy production, where it acts as a cofactor in many enzymatic reactions.

Dietary sources of magnesium

Magnesium is naturally found in a variety of foods, such as dark leafy green vegetables, legumes, whole grains, nuts (particularly almonds), and seeds. Dairy products, meats, fish, chocolate and even coffee are also notable sources of this mineral. In addition, mineral-rich bottled water can provide a significant amount of magnesium, especially in areas where the water is said to be "hard". Food refining can remove up to 80% of the magnesium contained in cereals, and diets low in fiber and high in processed foods can contribute to the development of magnesium deficiency.

Symptoms and consequences of magnesium deficiency

A magnesium deficiency can lead to a wide range of symptoms, often subtle at first, but which can worsen over time if the deficit is not corrected. The most common symptoms include neuromuscular disorders such as muscle cramps, spasms, and an increased sensitivity to stress. Mentally, magnesium deficiency may manifest as fatigue, mood disturbances including depressive and anxious states, increased irritability, and difficulty concentrating. Certain populations are particularly at risk of developing magnesium deficiency, notably the elderly, pregnant women, patients with chronic illnesses or those taking certain medications. Risk factors for deficiency include excessive alcohol consumption, a diet low in magnesium, as well as conditions such as diabetes, hyperthyroidism, and prolonged stress. Other causes include gastrointestinal disorders like celiac disease, chronic vomiting or diarrhea, and prolonged use of certain medications such as diuretics, aminoglycoside antibiotics, and proton pump inhibitors. In cases of prolonged deficiency, the risks increase for serious conditions such as hypertension, cardiovascular disease, osteoporosis, and even type 2 diabetes.

Recommended dosages and precautions

Magnesium supplementation is widely used to correct deficits and relieve associated symptoms. The forms of magnesium most commonly used in supplementation include magnesium citrate, magnesium bisglycinate, and magnesium chloride, each having different absorption rates and specific effects. The dose and form of magnesium should be adjusted according to individual symptoms and needs, under the supervision of a healthcare professional. Recommended daily intakes of magnesium vary by age, sex, and health status. For adults, the daily dose is generally between 350 and 400 mg, while pregnant women may require up to 480 mg per day. Needs may increase in cases of stress or chronic illness.