Magnesium: what it is for, foods rich in this nutrient and when to supplement

Have you ever thought about how your body is almost like a machine? It's no wonder that, in order to function properly, it needs every part and every nutrient in the right place. And magnesium is a good example, after all, it deserves to be highlighted for its series of functions in the body.

Come and better understand the role of magnesium in your health, where to find it and when to consider supplementation.

What is magnesium?

One of the most prevalent minerals in the human body, magnesium is vital to our well-being. To give you a better sense, magnesium is necessary for muscular function, hormone receptor binding, brain activity, and over 300 other biochemical activities in the human body.

So what is magnesium for?

You’ve probably noticed that magnesium is almost a “jack of all trades” in our biology. Below, we detail some of the functions of this essential mineral in our body. Learn more and understand the importance of consuming this mineral on a daily basis.

1. Digestion up to date

To start the list of what magnesium is for, know that this essential mineral is an ally of the digestive system. It helps to “pull” water into the intestine , which facilitates intestinal transit and is great for those who want to make their intestines like clockwork.

2. Heart in the right beat

Low levels of magnesium can lead to irregular heart rhythms, but an adequate dose of this mineral helps keep the heart in harmony.

3. Brain at peace

Magnesium also has an effect on the nervous system. It reduces the excitability of the central nervous system and may have an anticonvulsant effect.

4. Reproductive system in order

Magnesium can also be used during preterm labor, as it helps to decrease contractions.

5. Strong bones

Magnesium is also important for bone health, as it is very important for regulating calcium levels. In other words, without it, we can face problems such as osteopenia and osteoporosis.

Magnesium deficiency problems

After seeing what magnesium is for, you can imagine how much a lack of it can harm our well-being. When magnesium levels in the blood are low, there is what is called hypomagnesemia . It can be the result of inadequate intake of this mineral, decreased renal absorption or impaired gastrointestinal (GI) absorption.

Symptoms of magnesium deficiency include involuntary muscle contractions, exaggerated reflexes, tremors, and muscle spasms . Additionally, patients may experience more general symptoms, such as nausea, vomiting, extreme fatigue, and weakness .

In other cases, low magnesium levels may be linked to type 2 diabetes, migraines, and heart problems .

How to include magnesium in your routine

It's already clear what magnesium is and its importance in your daily routine. But where can you find this important mineral ? The answer is: it could be much closer than you think - right in your own kitchen!

Yes, taking care of your diet, having a balanced and varied diet, with vegetables, fruits, whole grains and legumes , will provide all the nutrients necessary for your well-being, and with magnesium it is no different. However, in some cases, supplementation may be necessary.

When to supplement magnesium?

As we have already mentioned, when it is not possible to obtain all the nutrients through food, the doctor or nutritionist may recommend some type of supplement.

When there is a deficiency of this mineral in the body or another specific need, the specialist will analyze each case and prescribe the appropriate dose and type of magnesium , on an individual basis.

See what types of magnesium there are and when they can be indicated:

• Magnesium chloride : It is well absorbed by the digestive system, which makes it an interesting option to increase magnesium levels in the body when necessary. 
• Magnesium citrate : a form of magnesium combined with citric acid, it is widely used as a supplement and is one of the best absorbed forms by the body. It helps to replenish low magnesium levels and has a natural laxative effect, which helps those with constipation.
• Magnesium malate : combined with malic acid, a compound found naturally in foods such as fruits and wine, it is well absorbed by the body, and therefore, is another good option for replacing magnesium when necessary. It tends to be gentler on the digestive system, with less of a laxative effect than other forms, which can be advantageous for some people.

Remember that only a doctor or nutritionist will be able to tell you whether you need to replace any nutrients with supplements. If in doubt, talk to a specialist!