Magnesium is a fundamental mineral for the health of the body. It intervenes in hundreds of physiological processes, including the functioning of the heart, muscles and nervous system. Yet, despite being present in many foods – such as green leafy vegetables, dried fruit, legumes and whole grains – a significant part of the population consumes quantities lower than those recommended.
The main benefits of magnesium
Regularly taking an adequate amount of magnesium can bring numerous, although often underestimated, benefits.
Magnesium deficiency symptoms: how to recognize them and when to worry
True magnesium deficiency is rare, but mild hypomagnesemia is quite common. Symptoms may include:
In extreme conditions, an electrolyte imbalance may occur, even causing hypocalcemia and hypokalemia (low calcium and potassium levels).
How much magnesium is needed every day and where to find it in foods
The daily requirement changes based on sex and physiological state:
Foods rich in magnesium include:
Magnesium supplements: when they are useful and how to choose the right one
Taking magnesium through supplements can be useful in cases of deficiency, premenstrual syndrome, insomnia, constipation or recurrent muscle cramps. However, it is important to choose the most absorbable form with fewer side effects.
The most easily absorbable forms are:
In contrast, magnesium oxide and sulfate are less bioavailable. Side effects may include diarrhea and abdominal cramps, especially if the recommended dose is exceeded. In any case, it is better to take it with food.
Be careful of interactions: some drugs (diuretics, antibiotics, heart medicines) can interfere with the absorption of magnesium. Always consult a doctor before starting supplements.
Magnesium is much more than just a mineral: it is a pillar of general well-being, involved in essential functions such as energy metabolism, the nervous system, heart health and bone health. The best way to ensure an adequate intake is to follow a balanced and varied diet, but when needed, a good supplement – chosen wisely – can really make the difference.
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