Magnesium Deficiency: The Most Effective Supplements

Magnesium is a vital macroelement 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, from regulating cellular exchanges to energy production. Magnesium plays a central role in the functioning of the nervous system, electrolyte balance, nerve impulse transmission, and muscle contraction, particularly in the cardiac muscle. In addition to its nerve and muscle functions, magnesium is essential for bone health. It is involved in the formation and growth of bones and cartilage, and is involved in bone metabolism, working alongside calcium and vitamin D to maintain strong and healthy bones. Finally, magnesium plays a key role in supporting the immune system by assisting in the formation of antibodies and in cellular energy production, where it acts as a cofactor in numerous enzymatic reactions.

Dietary Sources of Magnesium

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

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 hypersensitivity to stress. On the mental front, magnesium deficiency can manifest as fatigue, mood disorders, including depressive and anxious states, increased irritability, and difficulties in concentration. Certain populations are particularly at risk of developing a magnesium deficiency, notably the elderly, pregnant women, patients suffering from chronic diseases, 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 such as celiac disease, chronic vomiting or diarrhea, and the prolonged use of certain medications such as diuretics, aminoglycoside antibiotics, and proton pump inhibitors. In the case of prolonged deficiency, there are increased risks for serious conditions such as hypertension, cardiovascular diseases, osteoporosis, and even type 2 diabetes.

Recommended Dosages and Precautions

Magnesium supplementation is widely used to correct deficits and alleviate associated symptoms. The most commonly used forms of magnesium 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 tailored according to individual symptoms and needs, under the supervision of a healthcare professional. The recommended daily intakes of magnesium vary according to age, sex, and health status. For adults, the daily dose generally ranges between 350 and 400 mg, while pregnant women may require up to 480 mg per day. Needs may increase in case of stress or chronic illness.