Magnesium and vitamin B6 are two essential elements for the proper functioning of our body and for good health. But do you know why these two active ingredients are often combined in the same capsule in a food supplement?
In this article, we will answer this question and return to their respective roles and their benefits.
What is magnesium and what is its role?
Magnesium is one of the most abundant mineral salts in our body. This macro-element designated by the chemical symbol Mg is not synthesized by it but plays a key role.
This role was highlighted by Victor Grignard and Paul Sabatier, both awarded the Nobel Prize in Chemistry in 1912.
The role of magnesium in combating stress or strengthening bone strength is well known. However, the importance of Mg for health goes well beyond that. This mineral is involved in more than three hundred metabolic reactions and vital functions, at all ages.
He is particularly involved in:
- the growth and strength of bones and teeth;
- normal functioning of the nervous system;
- regulation of blood pressure;
- immune system ;
- normal energy metabolism;
- energy production;
- the proper functioning of the muscles.
Vitamin B6: what is it and what is its role?
Unlike magnesium, the term vitamin B6 does not designate a single molecule, but a family of six substances. B6 is called a water-soluble vitamin, but above all, an essential vitamin. In fact, it is neither synthesized nor stored by the body.
However, this compound is essential on a daily basis for good health. In particular, it plays a key role in:
- the synthesis of hemoglobin and red blood cells;
- normal functioning of the immune system;
- the synthesis of vitamin B3 from tryptophan;
- the normal functioning of energy metabolism;
- regulation of hormonal activity;
- reduction of fatigue;
- the nervous system.
Why combine magnesium and vitamin B6?
Vitamin B6 and magnesium are complementary and interdependent.
Although magnesium is a mineral salt essential for good health, its intestinal absorption is poor. This difficulty can be accentuated by poor lifestyle (alcohol, tobacco, etc.), a diet too rich in saturated fats or even taking certain medications.
Conversely, certain nutrients facilitate the absorption of magnesium by our body. Vitamin B6 contributes precisely to this. In fact, this association makes it possible to better cover daily Mg needs.
Anti-stress, anti-fatigue, regulator of nervous balance and muscle relaxant, magnesium combined with B6 is a real cocktail of health and well-being.
What are the benefits of magnesium B6?
The association of vitamin B6 with magnesium is not only intended to strengthen the absorption of the latter. It is also a source of benefits for the body because their actions are complementary.
Thus, the most notable benefits of magnesium associated with vitamin B6 concern:
- normal functioning of the nervous system;
- a reduction in muscle contraction (relaxation);
- improved sleep quality;
- a reduction in the feeling of fatigue;
- strengthening the immune system.
What are the daily requirements for magnesium and vitamin B6?
Neither magnesium nor vitamin B6 are synthesized by the human body . Only a balanced diet can cover our daily needs. What are they ?
How much magnesium per day?
In adults, the recommended daily amount of magnesium is 6 mg/kg. This corresponds on average to 420 mg per day for a 70 kg man and 360 mg per day for a 60 kg woman.
Daily magnesium intake should be higher during pregnancy or breastfeeding.
How much vitamin B6 per day?
The recommended nutritional intakes (ANC) for vitamin B6 are:
- 1.5 mg per day for women;
- 1.8 mg per day for humans.
Note that this intake may vary depending on the age, sex and physiological state of the individuals.
What are the risks of deficiency?
Vitamin B6 and magnesium deficiencies can cause more or less serious problems. What are the risks ?
What are the symptoms of magnesium deficiency?
Magnesium insufficiency can manifest itself through different symptoms:
- loss of appetite ;
- difficulty concentrating;
- fatigue ;
- vomiting and nausea;
- muscle cramps ;
- irregular heartbeat.
A magnesium deficiency can be caused by certain medical prescriptions (diuretics, etc.), but also by poor lifestyle (alcoholism, etc.).
What are the symptoms of vitamin B6 deficiency?
A vitamin B6 deficiency is characterized by certain symptoms including:
- greater irritability;
- a state of confusion;
- a depressive state;
- inflammation of the tongue (glossitis);
- inflammation of the corners of the lips;
- seborrheic dermatitis (skin disease);
- sideroblastic anemia.
Certain pathologies can be the cause of a deficiency. This is particularly the case for people suffering from heart failure, hyperthyroidism or severe kidney failure.
How to cover your daily needs?
Vitamin B6 and magnesium are not synthesized by the human body. Only food can therefore cover daily needs.
What foods are rich in magnesium?
Magnesium is found in many unprocessed foods . Among the most interesting to cover your daily needs, we find in particular (content per 100 g):
- sunflower seeds: 364 mg;
- clams: 295 mg;
- cashews: 245 mg;
- almonds: 235 mg;
- buckwheat: 230 mg;
- dark chocolate 70%: 206 mg;
- lentils: 170 mg;
- cereal bread: 181 mg;
- peanuts: 135 mg;
- nuts: 125 mg;
- hazelnuts: 90 mg;
- oysters: 82 mg.
What foods are rich in vitamin B6?
Vitamin B6 is mainly present in foods of animal origin . The richest per 100 g are:
- nutritional yeast: 2.6 mg;
- turkey: 1.3 mg;
- tuna: 1 mg;
- beef liver: 1 mg;
- cooked calf's liver: 0.9 mg;
- salmon: between 0.9 and 0.6;
- octopus: 0.7;
- chickpeas: 0.6;
- banana: 0.47 mg.
Why food supplements rich in magnesium B6?
If B6 deficiencies are rare in the Western world, the same is not true of magnesium.
Thus, as a 1997 study revealed, ¾ of French people are deficient in Mg (1). The fault is our lifestyle and a diet that is less and less balanced and more and more processed.
To avoid the consequences of hypomagnesemia, it is necessary to supplement your diet with Magnesium and Vitamin B6 food supplements. The objective is to regain vitality, to put an end to temporary fatigue, to strengthen memory, to be less susceptible to seasonal illnesses, in short to feel in better shape.
However, taking Mg + vit B6 food supplements must be accompanied by a more balanced diet. In particular, it must systematically include fruits and vegetables. On the other hand, you must ban alcohol and drink enough water.
Our two Essentials which combine Magnesium and vitamin B6: