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Magnesium



What is magnesium?


Magnesium is one of the most important minerals for our body, which many people in Western countries are deficient in today.

In these busy and hasty times, stress negatively affects the absorption of magnesium by our body. It is often forgotten that minerals are as important to our body as vitamins.

Did you know that magnesium has a relaxing effect on us? As a difficult sleeper, I therefore take magnesium before bedtime.


Big plus point to all the chocolate lovers among us:

Cocoa is one of the nutrients that contains the most magnesium!

100 g cacao contains 500 mg magnesium!


What is the effect of this mineral?


Magnesium is an important micro mineral that ensures the transmission of nerve impulses, the absorption of energy, the production of new cells and the proper functioning of the muscles. (Our heart a muscle too!)

Every cell of our body contains magnesium.

Magnesium is essential for the formation and maintenance of bone and muscles. It falls under the category of mineral salts, which, like many vitamins and minerals, is not produced by our body itself. But is extracted from our diet, or can it be supplemented.

For example, without magnesium, our muscles would contract continuously.

In short terms, magnesium has many special functions for our body.


How do you recognize a possible magnesium deficiency?


Poor eating habits can easily lead to shortages, especially during periods of fatigue and stress. For intensive athletes, sufficient magnesium is also important for recovery.


A magnesium deficiency is often difficult to recognize.

The blood contains only 1% of the magnesium in our body. This is also the reason why a blood analysis says little about the magnesium status of our body.

However, there are a number of symptoms that can indicate a lack of magnesium.

The most famous symptom is muscle and nerve disorders such as muscle cramps.

But trembling, shaking eyelids or cold hands and feet are also typical.

Complaints such as poor sleep, lethargy, increased irritability, depression and a decreased libido can possibly be symptoms of a possible lack of magnesium.


Do you recognize one or more of the symptoms?

Always ask your doctor or pharmacist for advice!


Also consider your lifestyle and diet. After all, certain unhealthy habits have a strong influence on the absorption and functioning of magnesium in the body.

Just think of processed food or (alcoholic) drinks, people who lead a stressful life are at an increased risk of shortage.

(So ​​in short terms.. almost all of us ..)


Many food products in Western society are scarce in magnesium due to the continuous use of one-sided fertilizer, which makes our soil so low in magnesium, which can lead to a shortage in our diet.


What is the recommended daily amount?


According to the Superior Health Council (FPS public health), the recommended daily allowance (RDA) of magnesium is 300 to 420 mg for adult men and 250 to 350 mg for women.


Which foods are rich in magnesium?


Some examples:


Green leafy vegetables:

Generalized, the greener the vegetable, the more magnesium it contains.


Fruit:

Strawberries, pineapple, apricots, plums, banana and grapefruit. Avocados are also magnesium bombs


Legumes:

Are particularly rich in magnesium but also contain a lot of carbohydrates, which unfortunately also provides the additional calories.. (so enjoy in moderation.)


Nuts and seeds:

Almonds, Brazil nuts, linseed, pumpkin seeds, sesame seeds and cashews (which is actually a legume).


Whole grains and pseudocereals:

Spelt, oats, barley, quinoa and buckwheat.


Dark chocolate:

Cocoa is one of the nutrients that contains the most magnesium. One hundred grams of cocoa contains 500 magnesium! (Do I hear a hurray over there?)


The advice in this article does NOT replace any doctor advice!


It goes without saying that a healthy lifestyle and balanced diet is a priority before administering supplements!

If in doubt, ask your doctor or pharmacist for advice.


Sources: FPS public health Belgium, Wikipedia, EG stad group.


 

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