Magnesium: benefits and contraindications

Magnesium, which has the symbol Mg in the periodic table of the elements, is a mineral that is essential for our bodies to function properly. It is one of the so-called "essential" nutrients, because the human body is not capable of producing it, so food is its first and main source. As you read on, you'll discover which foods are rich in magnesium, the role of magnesium, and its benefits for your health.

Magnesium is a mineral that is essential to the proper functioning of the human body. It is involved in over 300 biochemical processes and enzymatic reactions to ensure optimal cellular and metabolic function.

Magnesium acts in synergy with other micronutrients, in particular calcium, potassium and vitamin B6 (or pyridoxine), to regulate the functioning of the nerves and muscles, and contributes to a number of enzymatic processes that are essential to everyday life.

Between 50% and 60% of our magnesium reserves are found in our skeleton. Magnesium helps maintain bones and teeth. This trace element is a key player in the formation and preservation of bone mineral density, because it promotes the efficient absorption of calcium, which is necessary for mineralisation.

Magnesium plays a fundamental role in the proper functioning of the nervous system. As an enzyme cofactor, it helps regulate the transmission of nerve signals. In this way, magnesium helps you to relax, unwind and even prepare for sleep.

Around 25% of our body's magnesium is bound to proteins in muscle tissue, where it is involved in the enzymatic processes responsible for muscle contraction and relaxation, including those of skeletal muscle (associated with locomotion) and smooth muscle (in organs such as the intestine and uterus). This mineral is also responsible for maintaining muscle mass, as it is involved in protein synthesis. It contributes to hydroelectrolyte balance, which is also necessary for proper muscle function.

The links between magnesium and weight loss may not seem obvious, but the many benefits of this mineral make it an ideal companion for weight loss programmes. On one hand, magnesium is a key element in metabolism, i.e. the processes by which the body converts ingested food into energy. It is also involved in the chemical reactions that enable our body's cells to use this energy. A lack of magnesium can result in a slower metabolism, and therefore hinder potential weight loss.

A commonly used method for estimating daily magnesium requirements the following formula: 6 mg of magnesium per kg of body weight.

Admittedly, our needs vary throughout life, and depending on specific situations such as sporting activity (where they increase by 10 to 20%, depending on the duration and intensity of the effort), and pregnancy or breastfeeding, where they reach 480 mg per day. Even during periods of acute or chronic stress, or intensive physical activity, the body can double its daily magnesium requirements.

Did you know that around two-thirds of us do not get enough magnesium in their daily diet? This is mainly due to eating too few magnesium-rich foods and over-consuming processed products. What's more, ageing, stress and alcohol can increase our needs, making it even more likely that we'll be deficient.

Fatigue, loss of appetite, difficulty falling asleep, irritability, difficulty concentrating, headaches, cramps or aches, twitching eyelids, and a feeling of numbness or tingling (especially in the fingertips, feet and around the lips) can be symptoms of a magnesium deficiency. If you notice one or more of these symptoms, consult your doctor, who will carry out a thorough diagnosis and clinical examination.

To find out more, read our article Magnesium deficiency, symptoms, causes and natural solutions.

In Europe, the Nutrient Reference Value (NRV) for an adult is set at 375 mg for magnesium.

As we have already mentioned, food is our main source of magnesium. However, our eating habits, in particular the consumption of processed foods, but also the low intake of natural sources of magnesium, can result in inadequate intakes, sometimes barely covering even half of our needs. This deficiency is sometimes exacerbated by stress, exposure to pollution, intense sporting activity or natural ageing.

Food remains the first and best source of magnesium. If you are showing signs of deficiency or are unable to consume enough magnesium on a daily basis, it is advisable to take a course of magnesium supplements.

In France, regulations set the maximum magnesium content for a food supplement at 300 mg per day, which corresponds to 80% of the NRV (nutritional reference value).

Our Aroma-Zone Triple Magnesium complex food supplement, taken in 3 capsules a day, covers this dose of 300 mg a day or 80% of the NRV, which is the dose most often recommended by professionals for magnesium supplements. Sharing this dose over 3 capsules means you can take it throughout the day for a continuous supply and better assimilation, but you can also adapt the dose according to individual needs and periods, by taking from 1 to 3 capsules a day.

The time it takes for magnesium to take effect depends on a number of factors, including the status of our reserves, the severeness of the deficiency and the specific characteristics of each individual. For symptoms such as headaches and cramps, the positive effects can be felt from the first 14 days; as for fatigue and nervousness, the first effects appear after 3 weeks of treatment; finally, for osteo-muscular comfort, you need to wait up to 1 month to observe positive effects.

There are no contraindications to taking magnesium continuously for people whose needs are particularly high, such as athletes, people subject to stress and the elderly.

When you start a magnesium cure, you may sometimes experience some side effects, in particular digestive discomfort and, in some cases, diarrhoea. Generally benign and temporary, these effects may be the result of the sudden arrival of magnesium in your body.

A few concerning symptoms may indicate that you are taking too high a dose of magnesium. These include vomiting, a drop in blood pressure or a drop in muscle tone. These situations should prompt you to consult your doctor.

To limit any undesirable effects, we recommend that you stick to the recommended dosage and choose natural forms of magnesium, such as marine magnesium, which is generally better tolerated by your body. A gentle start (one dose every two days or half the dose for the first week) may be useful in some cases.

In the event of diarrhoea, remember to stay well hydrated, and if the symptoms persist, don't hesitate to consult your doctor.

Magnesium is a trace element that is fundamental to the proper functioning of our bodies; it is involved in a number of biological processes, in particular bone health and the maintenance of nerve and muscle function. A balanced, varied and sufficient diet remains the main strategy for ensuring adequate intake, but a magnesium treatment may be necessary if signs of magnesium deficiency appear. Don't hesitate to discuss this with your health professional.