Research and specialists in nutrition and medicine agree that Its adequate consumption is especially relevant during aginga stage in which deficits associated with diseases, physiological changes or eating habits may occur.
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Specialists point out that it participates in key enzymes for processes in the human body. Photo:iStock
According to nutrition specialists, Magnesium intervenes in multiple enzymatic reactions that allow the development of essential biological processes. Mar Blanco, pharmacist, consultant and food technologist linked to the Food and Nutrition Committee of the College of Pharmacists of Barcelona, explains that “It is a mineral that participates in many enzymes, so it has many functions. The most notable, and where there is the most scientific evidence, “are their muscle function and in the creation of bone mass.”
Furthermore, the mineral It intervenes in the production of neurotransmitters associated with relaxation mechanisms. According to Blanco, this participation in biochemical processes also links him to functions related to rest and balance of the nervous system.
The family doctor and nutritionist Violeta Ramírez, coordinator of the Nutrition and Food Working Group of the Spanish Society of Family and Community Medicine (semFYC), points out that the Magnesium also “regulates blood sugar levels and blood pressure; helps form protein, bone mass and DNA (the genetic material present in cells).
Along the same lines, the endocrinologist Paloma Gil affirms that this nutrient “It is involved in kidney, lung, heart function, and bone formation”.
It also influences the regulation of blood sugar and blood pressure. Photo:iStock
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Magnesium deficiency and associated factors
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Specialists indicate that A low magnesium intake does not usually generate immediate manifestations. In healthy people, the kidneys help conserve this mineral by reducing the amount eliminated in the urine.
However, When insufficient intake is maintained for prolonged periods, deficits may appear. Ramírez explains that “However, prolonged insufficient consumption of magnesium can cause magnesium deficiency. In addition, some diseases and medications interfere with the body’s ability to absorb magnesium or increase the amount of magnesium excreted by the body, which can also cause magnesium deficiency.”
Among the groups at greatest risk of presenting insufficient consumption are people with gastrointestinal diseasessuch as Crohn’s disease or celiac disease, as well as those who suffer from type 2 diabetes, maintain prolonged alcohol consumption or are of advanced age.
Symptoms associated with low levels of this mineral may include loss of appetite, nausea, vomiting, fatigue or weakness. In more severe situations, Ramírez warns that “Extreme magnesium insufficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and heart rhythm abnormalities.”
The deficiency may occur more frequently during aging. Photo:iStock
According to Blanco, Aging is often related to persistent low-grade inflammatory processes, which may coincide with reduced magnesium levels.. In this context, maintaining an adequate supply of micronutrients could contribute to healthy aging.
The recent interest in supplements with this mineral is also related to three aspects mentioned by the specialist:
1. Maintain muscles.
2. Avoid cramps during physical activity.
3. Promote energy levels and night rest.
Blanco points out that “maintain muscles, not have cramps during or with sports practice, maintain energy and quality of night’s rest. In fact, sales of products for night rest have increased greatly.”
Detection of low levels of vitamins or minerals can be done through clinical tests. However, these studies are not always part of the usual protocols of the health system if there are no specific pathologies.
On this point, Blanco explains: “Depending on the patient and the pathologies, it may or may not be included in the analyses. If not, we can perform the analyzes in a private laboratory.”
Supplements are only recommended when there is a deficiency or absorption problems. Photo:iStock.
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When are supplements recommended?
Food supplements are used to complement the diet when there is a nutritional deficit or when a medical condition affects the absorption of certain minerals. However, specialists insist that These products should not replace a balanced diet.
Blanco warns that consumption must be carried out under professional guidance: “A nutritionist, pharmacist or family doctor should always review supplementation. Getting carried away by a marketing issue, you could think that you lack magnesium when in reality you lack selenium or zinc.”
Minerals and vitamins can be found in two main formats within health legislation: as food supplements available without a prescription or how medicines which are prescribed when significant deficiencies are detected.
Blanco explains that “When there is a high deficiency, there are specific medications, such as vitamin D, that are prescribed in a medical consultation.”
Magnesium is found in multivitamin supplements and specific dietary products. According to Ramírez, the forms that the body absorbs most easily include:
- Magnesium aspartate.
- Magnesium citrate.
- Magnesium lactate.
- Magnesium chloride.
Recently, the European Union approved a new source for use in food supplements through Implementing Regulation (EU) 2024/269: magnesium L-threonate.
Regarding this formulation, Blanco points out: “It has been sold in the United States for a long time and is from a brand and patent that seems to have very good bioavailability in the cognitive area. citrate or bisglycinate They are other sources that were already used and now we have this L-threonate”.
Supplements should be taken only with medical or nutritional advice. Photo:iStock
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Foods with higher magnesium content
The contribution of magnesium can be obtained through a varied diet. Ramírez explains that it is possible to reach the recommended amounts through foods such as legumes, nuts, seeds, whole grains and green leafy vegetables.
Among the most cited plant sources are spinach, broccoli, chard, arugula, green beans and different varieties of lettuce. These plants contain magnesium as part of chlorophyll.
Other foods that provide this mineral include:
- Nuts such as walnuts, almonds and hazelnuts.
- Blue fish, including tuna.
- Meats like turkey.
- Fruits like banana and avocado.
There are also products with high magnesium content, such as brown rice or wheat bran. However, Blanco explains that “although they have a lot of magnesium, the fibers hinder the absorption of minerals, making the magnesium they contain poorly bioavailable.”
Ramírez summarizes the available evidence indicating that “scientific evidence says that magnesium must be taken in food. Studies are inconsistent on the effect of supplementation for migraine, type 2 diabetes or blood pressure.”
Furthermore, he warns that “supplementation gives a false sense of security, and we absorb very little of the nutrient.” The idea is to try to eat a balanced diet and avoid alcohol.
A diet that includes vitamins, minerals and fiber, along with healthy lifestyle habitscan contribute to the maintenance of nutritional balance.
Experts point out that the main source of magnesium should be a balanced diet. Photo:iStock
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Maximum levels and precautions
He magnesium naturally present in foods It does not usually cause excess problems in healthy people. Ramírez explains that “it is harmless and there is no need to limit its consumption. In healthy people, the kidneys eliminate the excess through urine.”
The situation is different in the case of supplements. Blanco warns that “each vitamin and mineral has its range of action to be nutritious and efficient. If we overdo it, we can unbalance the entire system. In the case of magnesium, from 350 mg per day, not all people can absorb it welland gastrointestinal discomfort may appear.”
For this reason, Prolonged use of a single mineral should be done with professional follow-up. Blanco points out that “if we overdo it with magnesium, we can unbalance calcium, zinc, or antagonisms could arise. With medium doses there are no problems, but in high doses and prolonged consumption, it can be risky.”
*This content was written with the assistance of artificial intelligence, based on publicly known information disclosed to the media. In addition, it was reviewed by the journalist and an editor.
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