Magnesium

Magnesium is the fourth most abundant mineral in our body and is involved in more than 80% of metabolic reactions. Despite its great importance, it is estimated that 35-60% of the European population suffers from intracellular magnesium deficiency. The daily amount of elemental magnesium is between 310-420 mg per day.

Quick facts

  • It is estimated that 35-60% of the European population suffers from intracellular magnesium deficiency.

WHAT IS MAGNESIUM FOR?

  • For the correct metabolism of insulin
  • Improves the absorption and activation of vitamin D
  • It is necessary for muscle contraction and relaxation
  • For cardiac function and maintenance of blood pressure
  • Regulates the secretion of the ACTH hormone related to stress
  • It is involved in the synthesis of the body's main antioxidant: glutathione
  • It is necessary for the natural production of GABA, serotonin, and melatonin, for improved sleep and relaxation

DID YOU KNOW...

  • The human body does not produce magnesium

We must obtain it exclusively through diet or supplements. Magnesium-rich sources include seeds, nuts, green leafy vegetables, and legumes.

  • Helps prevent migraines

Studies have shown that low magnesium levels are related to migraines. Magnesium supplements can reduce the frequency and intensity of episodes.

Clinical Studies

Magnesium and Migraines

In the brain, magnesium binds to NMDA receptors and blocks their action, preventing glutamate-dependent nerve transmission, one of the mechanisms involved in the pathogenesis of migraine. Magnesium is also a GABA agonist and promotes the function of serotonin receptors, key neurotransmitters for relaxation and well-being. Thus, these mechanisms explain the benefit of magnesium supplementation for migraine, as well as its potential to improve sleep and other aspects of neurological health.

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Dolati S, et al. The Role of Magnesium in Pathophysiology and Migraine Treatment. Biol Trace Elem Res, 2020

Magnesium and Lower Risk of Depression

In this recent review and meta-analysis, after analyzing magnesium intake in over 63,214 participants, it was shown that people with the highest magnesium intake had a 34% lower risk of depression. In this recent review and meta-analysis, after analyzing magnesium intake in over 63,214 participants, it was shown that people with the highest magnesium intake had a 34% lower risk of depression.

In this recent review and meta-analysis, after analyzing magnesium intake in more than 63,214 participants, it was shown that people with the highest magnesium intake had a 34% lower risk of depression.

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Zahra Hajhashemy, Fatemeh Shirani, Gholamreza Askari, Dietary Magnesium Intake in Relation to Depression in Adults: A GRADE-Assessed Systematic Review and Dose–Response Meta-analysis of Epidemiologic Studies, Nutrition Reviews, 2024;

Magnesium and the PTH hormone

Sahota et al.'s (2006) study revealed that magnesium deficiency may contribute to an attenuated parathyroid hormone (PTH) response in patients with vitamin D insufficiency.

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Sahota O, et al. Vitamin D insufficiency and the blunted PTH response in established osteoporosis: the role of magnesium deficiency. Osteoporos Int. 2006.

Magnesium in physical activity

The following systematic review examined the effects of magnesium supplementation on muscle pain caused by different physical activities. The results suggest that magnesium helps reduce muscle pain, especially after intense or prolonged exercise.

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Tarsitano MG, Quinzi F, Folino K, Greco F, Oranges FP, Cerulli C, Emerenziani GP. Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. J Transl Med. 2024;22(1):629.