Magnesium is an indispensable mineral for both body and mind. The mineral is involved in as many as 300 reactions in our body, making it the fourth largest mineral in our body after potassium. Unfortunately, our body cannot produce magnesium itself, so it is important to get the right amount every day. In this article I explain the functions of magnesium, how a deficiency occurs and why it is so important.
What are the functions of magnesium?
As I mentioned, magnesium is involved in 300 body processes. I'll spare you the whole laundry list of functions.
What are the causes of magnesium deficiency?
We are supposed to get magnesium on a daily basis. Unfortunately, the soil has become so depleted in recent years that it has become virtually impossible to get enough magnesium from our diet. In addition, only 30% of the magnesium we take in is actually absorbed, this happens in our intestines. With a malfunctioning gut, this is even many times less. So it will not surprise you that we become magnesium deficient quite quickly. Two main causes are;
- Stress; when we experience a lot of stress, our magnesium supply is depleted pretty quickly and we become deficient.
- Wrong diet; unhealthy diet means lower intake of magnesium. In addition, inflammation occurs more easily in our body.
When is extra magnesium important?
We all need magnesium every day, but in certain cases it is important to get a higher dose.
- Genetic mutations; our DNA plays a big role in our health. Some people absorb more magnesium than others when they ingest the same. DNA testing can show if there is a genetic mutation.
- Intestinal imbalance
- Medication
- Stress
- Many sports
- Growing children
- Pregnant and breastfeeding women
- High alcohol consumption
In what foods do we find magnesium?
High doses of magnesium are found in the following foods, among others:
- Green leafy vegetables
- Nuts
- Grains
- Algae
- Cocoa (organic dark chocolate above 74%)
What type of magnesium is best to use?
Magnesium is a mineral and thus belongs to the micronutrients. From this we can conclude that we should get it every day. In connection with depleted soil, we therefore recommend magnesium supplementation. The figure below shows the best and worst absorbable forms of magnesium:
Magnesium Malate: Good for muscle function, magnesium also contributes to mental energy. Preferably take early in the day.
Bisglycinate: Good for mental resilience. Helps with mental exertion. Preferably take in the evening.
Taurate: Supports mental balance, contributes to memory. Preferably take during the day or in the evening.