The human body contains 20 to 30 mg of magnesium and 70% of the total amount is in the bones, and the rest is in the muscles, glands of internal secretion and in small amounts in the blood.
Magnesium function in the body
It participates in numerous processes that occur in the body such as the adoption of glucose, the transmission of nerve signals, protein synthesis and creation of bone tissue.
This element has soothing effect on the central and peripheral nervous system allowing inner peace and tranquility. Magnesium helps the cardiovascular system. It comes across as anti-allergic and anti-inflammatory factor, and protects the body from infections thus participating in the creation of antibodies. It plays an important role in blood clotting, regulates bowel, bladder and prostate.
This mineral enters into the composition of some enzymes, improves their activity, participates in the work of more than 300 fermentation processes, has antiseptic effect, stimulates intestinal peristalsis, participates in the synthesis of sclerae, is necessary for creating DNA molecules, participates in discharge of toxins from the body, and improves adoption of vitamin B1 (thiamin), B6 (pyridoxine) and vitamin C.
It helps the cell, which is in phase of growth, to become more resilient. Magnesium participates in the regeneration of cells in general, gives strength to bones and makes body basal. Along with calcium it participates in many processes in the body. For example, these two elements together regulate the tone of blood vessels and shortened muscles, especially those of the heart.
While calcium stimulates muscles and reduces blood vessels at the same time magnesium relaxes muscles and dilates blood vessels which supply improves blood. It participates in the transmission of nerve impulses and is acting on a number of hormones, especially insulin. It strengthens the separation of insulin and allows its entering into cells, which supports the achievement of glucose metabolism.
French doctors have shown that magnesium, especially when combined with Vitamin B6 is effective against the formation of calcium oxalate kidney stones. Supplementing food with magnesium reduces headaches in people with persistent migraines.
Most of it is in the bone tissue and at the same time each cell contains at least traces of magnesium. Why? Because without magnesium it is not possible to achieve the overall activity of the cell, and that means that division (proliferation) is not possible, the synthesis of proteins is not possible, and realization of metabolism is not possible.
The adult daily needs are 400 mg of magnesium for men and 300 mg for women, while for pregnant women and nursing mothers it is 450 mg.
We enter magnesium through the diet and water (but the only one so-called hard water, because soft water has magnesium but in very small quantities). The richest source is black bread (bread made from whole grain flour), and in sufficient quantities is present in the bran, nuts, lentils, oatmeal, soy, beans, and the largest amounts are found in cocoa – 450 mg. It can also be found in dry apricots, plums, eggs, beets, carrots, strawberries, etc.
The vegetables have the most magnesium near the peel. Therefore it is recommended to scrub carrots and not peel them with the knife for peeling potatoes. In winter when there is not enough fresh fruit, a source of magnesium can be dry fruits and especially dry apricot, grapes, plums, dates. Also basil is an excellent source of magnesium; only 100 g basil contains 1,148 mg of magnesium. If you drink soft water, dietitians recommend daily intake of 60 mg of magnesium and 100 mg of calcium.
The table below summarizes the values of the magnesium content in 100 g of some products.
||Magnesium per 100 g
||Magnesium per 100 g
||Dried rose hip
||Whole wheat bread
The data from different sources are different, simply because the amount of magnesium depends on the variety, environment, climate, method of production, soil, because determination of magnesium, as well as large number of macro and micro elements in the products, is a very complex process, in which of course errors are possible. But it is not so important, since any way we will not measure the product before consuming. We eat as much as we are hungry, but you should always keep in mind that you should not exaggerate anything, neither large nor small dishes.
It is important to know that if we want to live healthy, we need to eat healthy and consume all sorts of different products. We should also know that the amount of magnesium significantly reduces the long cooking of the corresponding product and a large quantity of water, and the preservation of products. For example, canned beans lose about 56% of the original content of magnesium, white flour, only when the shell is removed, loses 78% of magnesium.
This is just one of the reasons why dietitians recommend consuming fresh products, and if you already have thermally treated them, then let them last for a short time and with less water.
Magnesium deficiency may occur after longtime use of diuretics or as a result of poor absorption from the stomach. Deficiency of magnesium leads to cramps and muscle pain, anxiety, hallucinations, tachycardia, decreased appetite, increased irritability, anxiety, sensitivity to climate change, the occurrence of chronic fatigue, stomach pain, and frequent occurrence of diarrhea. Magnesium deficiency increases the risk of osteoporosis – a disease that leads to increased bone fragility, particularly in the elderly, mostly women in menopause.
Small Magnesium deficiency can lead to a variety of heart diseases. But a very large lack of magnesium can lead to heart attack. Measurements were made of the magnesium content of the heart muscle (myocardium) in people who died of heart attack and people who have suffered in accidents. Measurements showed that the content of magnesium in the dead of a heart attack is 42% less than those who suffered in the accident.
It is known that lecithin regulate cholesterol in the body and that the body is generated by the action of enzymes which contain vitamin B6, which in turn is activated solely by the action of magnesium.
Magnesium and diabetes
It’s often seen a lack of magnesium in adults suffering from diabetes, especially those who must use insulin. Magnesium plays an important role in the release of insulin from the pancreas, and thus in the regulation of blood sugar. The absence of this mineral in the body increases the risk of heart disease, problems with blood vessels and eyes, and complications specific to diabetes. To prevent this, doctors recommend over several months to enter 1000 mg magnesium and 1500 mg of calcium a day, until blood sugar and blood pressure get their normal levels.
Excess magnesium symptoms
The excess magnesium leads to reduced reflexes, enhancing the inhibitory processes in the central nervous system (lethargy, drowsiness), feeling of tingling, burning, or numbness of the skin with no long-term physical effect, and lowering of blood pressure and bradycardia (decreased number of heart beats).