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An essential mineral for good health, magnesium is involved in many metabolic reactions.
However, an unbalanced diet, stress, and significant physical exertion can lead to a deficiency.
Magnesium deficiency is one of the most common deficiencies in France, with nearly 7 out of 10 French people having a daily magnesium deficiency.
What are the benefits and properties of magnesium?
Magnesium, an essential mineral element, has a multitude of benefits and biomolecular properties.
As a cofactor in more than 300 enzymatic reactions, it plays a crucial role in:
- Protein synthesis
- Energy production
- Regulation of cellular metabolism.
Additionally, it is involved in neuromuscular transmission by regulating membrane permeability and ion signaling. Magnesium also participates in the regulation of heart rate by modulating the function of cardiac ion channels.
Its anti-inflammatory and antioxidant properties help reduce oxidative stress and inflammation, thus promoting cardiovascular health.
Additionally, it is involved in bone mineralization, blood pressure regulation and blood glucose management, highlighting its crucial role in maintaining the overall health of the body.
What are the daily Mg requirements?
The daily intake of magnesium is estimated at 6 mg/kg/day.
This means that a 75 kg man should consume 450 mg of Mg every day. For a 65 kg woman, the daily requirement is 390 mg.
Pregnant women and the elderly have greater needs.
Furthermore, the necessary intake of magnesium increases throughout life. It is therefore much more significant as we get older.
What are the 3 main causes of magnesium deficiency?
Insufficient dietary intake
Modern diets are often deficient in magnesium due to the increased consumption of ultra-processed and refined foods. In fact, refining grains can result in a loss of 80% of the magnesium found in whole grains.
The SU.VI.MAX study, conducted in France on 13,000 adults, revealed that dietary magnesium intake was on average 106 mg/day for men and 84 mg/day for women, well below the nutritional reference values of 380 mg/day for men and 300 mg/day for women.
Stress, an aggravating factor
Chronic stress is one of the main factors contributing to magnesium deficiency. Under stress, the body releases hormones such as cortisol and adrenaline , which increase the urinary excretion of magnesium. This phenomenon creates a vicious cycle: less magnesium leads to increased sensitivity to stress, which further exacerbates magnesium loss .
The diseases and drug treatments involved.
Some digestive disorders, such as Crohn's disease or intestinal malabsorption , reduce magnesium absorption. Prolonged use of diuretics, proton pump inhibitors (PPIs), and metformin (a treatment for diabetes) also reduces its absorption, increasing the risk of deficiency.
Symptoms of Magnesium Deficiency
A deficiency can go unnoticed for a long time because it does not cause easily detectable problems. This can only be detected by a blood test.
However, this can result in symptoms such as:
- Muscle disorders (appearance of cramps, tetany, tremors, eyelid spasms, etc.)
- General fatigue
- A decrease in appetite
- Difficulty concentrating or mood swings.
Magnesium deficiency: what are the risks?
Severe magnesium deficiency can have adverse consequences on human physiology.
As a cofactor in over 300 enzymatic reactions, magnesium is essential for the proper functioning of many metabolic pathways, including:
- Energy production
- The synthesis of nucleic acids and proteins
- Regulation of intracellular calcium and potassium.
Severe magnesium deficiency, if left untreated, can potentially impact the cardiovascular system, increasing the risk of chronic diseases such as hypertension, type 2 diabetes and osteoporosis.
Conclusion: Magnesium deficiency is difficult to identify
Identifying a magnesium deficiency can be difficult, as symptoms are often diffuse and nonspecific. However, a prolonged deficiency can have consequences throughout the body, affecting muscle, nerve, and cardiovascular functions. It is therefore essential to act quickly at the first signs of a magnesium deficiency, by adjusting your diet and, if necessary, opting for appropriate supplementation.
If you are showing signs of deficiency or if you want to optimize your intake, discover the most effective solutions to quickly increase your magnesium levels by consulting our dedicated article on the subject.
