The importance of Magnesium in the body

Understanding Magnesium Needs

The adult body contains approximately 25 grams of Magnesium , of which approximately 1.5% must be renewed each day through food intake (i.e. approximately 400 mg in adults). In France (ref. SU.VI.MAX study) the average daily Magnesium deficit is around 100 mg , which explains the success and effectiveness of supplements.

Magnesium is an enzymatic co-factor in nearly 300 fundamental physiological reactions: if its availability is low, these reactions are less efficient. It also participates in the balance of cellular water exchanges .

Plant and animal foods all contain magnesium in varying proportions ; however, it is important to ensure sufficient intake for the body to function optimally, particularly for energy production and nervous reactions.

The Main Physiological Roles of Magnesium

• Energy production (a triple role)
• Regulates nervous activity and reduces the effects of stress
• Balances the effects of calcium on muscle contraction
• Bone strength factor
• Participates in the synthesis of DNA, RNA, Glutathione
• Regulates blood sugar levels
• Interacts with calcium and potassium in cellular electrolytic exchanges.

Magnesium plays a crucial role in energy production via the Krebs cycle, its storage in mitochondria, and its muscular availability, contributing to the regulation of heart rate.
However, prolonged magnesium deficiencies can lead to loss of bone density and reduced insulin effectiveness, particularly in diabetics.

Risks of Magnesium Deficiency

Magnesium is present in the majority of plant and animal foods , as well as in most drinking water: a complete deficiency is impossible in practice.

However :

• Careful consideration should be given to the risks of impairment in individuals with specific medical conditions.
• The general impact of magnesium on the entire physiology is such that it is necessary to maintain an optimal daily intake level

This is why Magnesium supplements are very popular (and effective), as the average dietary intake of ¾ of the population is lower than the recommended 400 mg daily (SU.VI.MAX study).

The different forms of Magnesium in food supplements

Dietary magnesium is always combined in the form of salts with different contents and properties. Two types of salts are frequently found combined in formulas.

We summarize the main ones below: 

*magnesium oxide is well tolerated when taken in reasonable quantities (up to 100% of the RDA) but can have a laxative effect with high unit doses (linked to the electrolytic properties of magnesium).

The popularity of Magnesium supplements is explained by the benefits felt with an optimal intake, as Magnesium is involved in the majority of our biological functions, it is a fundamental micro-nutrient for stress management and tone.