ACTIVE INGREDIENTS / Magnesium

WHAT IS IT?

Magnesium is, in order of quantity, the second intracellular cation after potassium. The adult body contains 25-30 g, of which about 70% is fixed in the bones in the form of phosphates and bicarbonates.

WHY IS IT NECESSARY?

Magnesium intervenes in large intracellular metabolism and plays an important physiological role, confirmed by disorders linked to its deficiency.

Its functions are essential:

  • activates various enzymes (about 300) in the metabolism of carbohydrates, nucleic acids and proteins;

  • works by counteracting the stimulating effect of calcium for muscle contractions, particularly the heart;

  • works on growth, by promoting fixation of calcium and phosphorus in the bones;

  • stimulates the absorption of various nutrients (vitamins and minerals);

  • intervenes in most reactions that lead to energy production;

  • it is indispensable for the immune process (antibodies are made of protein).

HOW IS IT TAKEN?

Magnesium is present in various foods such as: nuts, cocoa, whole grains, fish, crustaceans, seafood, legumes, dairy and vegetables.

  • 100 g. bran contain 550 mg. magnesium; 

  • 100 g. cocoa contain 410 mg.  magnesium;

  • 100 g. almonds contain 264 mg. magnesium; 

  • 100 g. dried beans contain 170 mg. magnesium;

  • 100 g. whole meal bread contain 90 mg. magnesium;

  • 100 g. sardines contain 70 mg. magnesium;

  • 100 g. spinach contain 60 mg. magnesium.

HOW MUCH IS IT NEEDED?

The daily intake recommended by the National Research Council (USA) for adults is 350 mg. for men and 300 mg. for women (up to 450 mg during pregnancy and lactation). However, it should be considered that magnesium is reabsorbed into the small intestine by 30-40%. To assimilate 30 mg. you need to 100 mg. of it.

WHEN IS IT LACKING?

Although present in many foods, magnesium deficiency is quite common: the mineral is easily eliminated by food processing, refining and cooking. Modern cultivation techniques lead to a progressive decrease in its content, beginning with the impoverishment of soil due to intensive cultivation and chemical fertilization. In addition, wheat grain disperses 96% of magnesium, sugar refining 99.9% and rice sparkling 83.3%.

Magnesium deficiencies also depend on other reasons:

  • we simply consume less of it: foods that contain magnesium contain high amounts of calories, which may lead to increased body weight; 

  • low calorie diets: magnesium consumption is about 120 mg per 1000 calories; if the diet is less than 2000 calories, its intake is insufficient;

  • Water softening, which can normally provide up to 25% of the daily requirement, reduces its content.

 Generally, deficiencies also arise from various organic disorders: 

  • intestinal malabsorption: celiac disease, liver and pancreatic insufficiency, small intestinal resection, frequent vomiting, severe diarrhea, cirrhosis, etc.;

  • hyperthyroidism;

  • hypercalcemia;

  • diabetic acidosis;

  • use of laxatives or diuretics (thiazides increase 25 to 50% by eliminating magnesium through urine);

  • Chronic use of antidepressants.

HOW IS IT MEASURED?

Blood tests do not show any deficiency because they may be normal even when magnesium is insufficient in cells (only 1/250 magnesium circulates in the blood). Therefore, there may be a serious deficiency in tissues, though its rate is normal in plasma.

WHAT HAPPENS IN CASES OF MAGNESIUM DEFICIENCY?

Potassium deficiency can cause:

  • heart rhythm disorders;

  • weakness and decreased muscle tone;

  • Contraction of striated (cramps, tetanic attacks) and smooth (epigastric cramps) muscles;

  • sleep disorders;

  • fatigue, asthenia;

  • dry mouth;

  • fragile hair and nails;

  • behavioral changes: mental confusion, irritability.

AND IF IT IS PRESENT IN EXCESS?

Magnesium may be excessive in case of renal failure. Hypermagnesemia occurs when the magnesium level in the plasma increases because the kidneys are no longer able to eliminate it sufficiently. It is identified by a rate five times higher than the norm.

WHEN IS IT PRESCRIBED?

In cases of heart failure (magnesium makes therapy more tolerable). In combination with diuretic therapy. In spasmophilia, for the disorders that are attributed to it (cramps, contractions, etc.).

In chronic alcoholism with polyneuropathies. In gynecology, for menstrual pain and in the obstetrical field, for pregnancy disorders (vomiting, cramping). For kidney stones, for its inhibiting activity in the formation of stones. Since its amount tends to decrease with age, magnesium administration may also be useful for typical dysmenorrhecies attributed to senescence.