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Magnesium and vitamin B6 are two essential elements for the proper functioning of our bodies and for good health. But do you know why these two active ingredients are often combined in the same capsule in a dietary supplement?
In this article, we will answer this question and review their respective roles and benefits.
What is magnesium and what is its role?
Magnesium is one of the most abundant minerals in our bodies. This macroelement, designated by the chemical symbol Mg, is not synthesized by the body but plays a key role in it.
This role was highlighted by Victor Grignard and Paul Sabatier, both awarded the Nobel Prize in Chemistry in 1912.
Magnesium's role in combating stress and strengthening bone strength is well known. However, the importance of magnesium for health goes far beyond this. This mineral is involved in more than 300 metabolic reactions and vital functions, at all ages.
He is notably involved in:
- the growth and strength of bones and teeth;
- the normal functioning of the nervous system;
- regulation of blood pressure;
- the immune system;
- normal energy metabolism;
- energy production;
- the proper functioning of muscles.
Vitamin B6: what is it and what is its role?
Unlike magnesium, the term vitamin B6 does not refer to a single molecule, but to a family of six substances. B6 is considered a water-soluble vitamin, but more importantly, an essential vitamin. Indeed, it is neither synthesized nor stored by the body.
However, this compound is essential for good health on a daily basis. It plays a key role in:
- the synthesis of hemoglobin and red blood cells;
- the 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.
While magnesium is a mineral essential for good health, its intestinal absorption is poor. This difficulty can be exacerbated by an unhealthy 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 specifically to this. In fact, this combination helps to better cover daily Mg requirements.
Anti-stress, anti-fatigue, regulator of nervous balance and muscle relaxant, magnesium combined with B6 is a real health and well-being cocktail.
What are the benefits of magnesium B6?
Combining vitamin B6 with magnesium not only enhances magnesium absorption, but also provides benefits to the body because their actions complement each other.
Thus, the most notable benefits of magnesium combined with vitamin B6 concern:
- the normal functioning of the nervous system;
- a reduction in muscle contraction (relaxation);
- an improvement in the quality of sleep ;
- 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?
For adults, the recommended daily intake of magnesium is 6 mg/kg. This corresponds to an average of 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 dietary intake (RDI) for vitamin B6 is:
- 1.5 mg per day for women;
- 1.8 mg per day for men.
It should be noted that this intake may vary depending on the age, sex and physiological state of 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 deficiency can manifest itself through different symptoms:
- loss of appetite;
- difficulty concentrating;
- fatigue ;
- tremors;
- vomiting and nausea;
- muscle cramps;
- irregular heartbeat.
A magnesium deficiency can be caused by certain medical prescriptions (diuretics, etc.), but also by poor lifestyle habits (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 cause 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. Therefore, daily requirements can only be met through diet.
What foods are rich in magnesium?
Magnesium is present in many unprocessed foods . Among the most interesting for covering daily needs, we find in particular (content per 100 g):
- sunflower seeds: 364 mg;
- clams: 295 mg;
- cashew nuts: 245 mg;
- almonds: 235 mg;
- buckwheat: 230 mg;
- 70% dark chocolate: 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 found in foods of animal origin . The richest per 100g 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 take magnesium B6-rich food supplements?
While 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). This is due to our lifestyle and an increasingly unbalanced and increasingly processed diet.
To avoid the consequences of hypomagnesemia, it is necessary to supplement your diet with Magnesium and Vitamin B6 food supplements. The goal is to regain vitality, put an end to temporary fatigue, strengthen memory, be less sensitive to seasonal illnesses, in short, to feel in better shape.
Our two Essentials which combine Magnesium and vitamin B6:
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/9513928/
