Do you feel constantly tired, with a lack of concentration or even suffering from muscle cramps? You could be experiencing a magnesium deficiencyan essential mineral for the proper functioning of the body. Although you find it in foods that we usually eat often, such as legumes, cocoa or green leafy vegetablesit is possible that your body is not absorbing it in the necessary quantities.
Therefore, it is important that, on certain occasions, you consider take a magnesium supplement. Not without first consulting with a health professional. But first, let’s see what is magnesiumwhy it is so important and what foods contain it in addition to those mentioned.
Magnesium is such an essential mineral in your body that if our reserves were at zero, we would die.
Why is magnesium important in your body?
Magnesium is present in more than 300 chemical reactions in your body. From the regulation of the nervous system until the muscle relaxation and contractionr, this mineral is key to maintaining a healthy balance. But its importance does not stop there: it contributes to the memory, learning, stress management and sleep quality. In fact, Dr. Álvaro Campillo, general and digestive surgeon, defines it as a substance so essential that “if our reserves were at zero, we would die.”
However, according to epidemiological studies, 9 out of 10 adults in Spain have a magnesium deficiency. This means that millions of people could be missing out on the benefits of a mineral that directly influences their quality of life.
© Adobe StockWhere is magnesium found?
Fortunately, the magnesium is present in foods quite accessible:
- Nuts and seeds such as almonds and sunflower seeds
- Legumes such as chickpeas and lentils.
- Green leafy vegetables such as spinach and chard
- Pure cocoa, a pleasure that is also healthy
- Whole grains and wheat germ
Although you also find it in meats, dairy products and fruits, These sources contain lower amounts of the mineral. Although a balanced diet should be enough to cover your needs, Factors such as stress, intense physical exercise or certain health disorders can reduce magnesium levels in your body.
How do you know if you have a magnesium deficiency?
The symptoms of magnesium deficiency They can be so subtle that they are easy to miss. Among the most common are:
- Recurrent muscle cramps.
- Persistent fatigue.
- Difficulty concentrating or remembering things.
- Exacerbated stress or anxiety. Sleep disorders.
Dr. Campillo warns that those who suffer andChronic inflammatory diseases, migraines, fibromyalgia or insomnia They have a greater need for this mineral. The same happens with athletes, who lose magnesium through sweat, or with people subjected to high levels of stress.
Magnesium is not alone in this wellness equation. The vitamin D, another essential micronutrientalso plays a key role in bone, muscle and metabolic health. According to Dr. Campillo, many people have a deficiency of both, which can aggravate health problems such as fatigue or insomnia. In addition, vitamin D depends on magnesium for its correct activation, so taking care of your levels of both nutrients can make a difference.
When choosing a magnesium supplement, it must be taken into account that the liquid format offers high bioavailability, while the tablets have a more limited effectiveness.
© Adobe StockMagnesium supplements: everything you need to know
If you suspect that you need a extra magnesium intakesupplements can be a practical solution. However, not all of them are the same, and choosing the right one is important, since it will determine the effect that this dietary supplement has on your body. Let’s start with the format.
He liquid format It is, without a doubt, the most outstanding in terms of absorption. Magnesium vials offer a high bioavailability, which means your body can make the most of this mineral. In addition, they are extremely comfortable to carry and consume, making them a practical option for any time of the day. As if that were not enough, they usually have a pleasant flavor that improves the user experience, something that many users value positively.
The capsules and softgel They are another popular option. Their main advantage is that they are protected against gastric acid, which allows them a good absorption in the body. Plus, they are easy to store and transport. However, they have a drawback: to achieve an adequate amount of magnesium, the capsules are usually large, which can make it difficult to ingest. It is also necessary to have water on hand to drink them, which can be an inconvenience in certain situations.
Lastly, the tablets They are known to be the most economical option. However, its effectiveness is limited. Interaction with gastric acid can significantly reduce the amount of magnesium the body absorbs. Furthermore, in the manufacturing process, some of the magnesium content can be degradedmaking them a less efficient option.
How to recognize quality magnesium?
Identify a quality magnesium supplement It is important to ensure that you get the benefits you are looking for. One of the most important aspects is check the chemical form of magnesium. The most bioavailable options, such as citrate, bisglycinate either magnesium threonateensure better absorption. On the contrary, forms such as oxide or carbonate have a much lower bioavailability.
The product purity is another essential factor. A good supplement should be pure, without harmful additives such as heavy metals or endocrine disruptorswhich could negatively affect your health. Furthermore, it is important that the dose is sufficient. A minimum amount of 150 mg per dose ensures that you are getting an adequate amount of magnesium. Finally, make sure that the product complies with food safety regulations, such as the regulations of the EFSA or the Spanish Medicines Agency. This is essential to avoid low-quality or even potentially dangerous products.
The people living with chronic stress They also benefit greatly, as magnesium helps break the vicious cycle of stress and fatigue that often accompanies it.
Who should take magnesium supplements?
Although magnesium is beneficial for everyone, there are certain groups of people who can benefit even more from its consumption. The Athletes, for example, lose magnesium through sweat during exercise, so supplementing it helps replenish levels and improves muscle recovery. The people living with chronic stress They also benefit greatly, as magnesium helps break the vicious cycle of stress and fatigue that often accompanies it.
For those who have sleep problemsmagnesium is an exceptional ally. It contributes to muscle and nervous relaxation, which facilitates a more restful rest. Finally, those people who suffer constipation You can find in some types of magnesium a mild laxative that helps regulate your intestinal transit naturally.
If you decide to include a supplement in your diet, remember to consult with a health professional to ensure you choose the most appropriate option for you. And don’t forget that, although supplements are useful, a balanced diet remains the basis of a healthy life.