Omega-3 Fatty Acids: Benefits, Risks, and More
Omega-3 fatty acids are polyunsaturated fatty acids (PUFA) that play a crucial role in maintaining the body's overall health. Their importance is underscored by the...
Menu
Magnesium, denoted as "Mg", is a macroelement of mineral origin. In the nutritional context, it plays a pivotal role in our bodies, being an essential nutrient for all cells. In fact, it is involved in over 300 types of enzymatic reactions and has a particular affinity towards phosphate groups. This means it interacts with fundamental molecules such as ATP, DNA, and RNA, playing a crucial role in various physiological processes.
The average human body contains approximately 22-26 g of magnesium, which is roughly equivalent to about 0.34% of body mass. The distribution of magnesium in the body is quite interesting. Around 60% of it is found in bones, within hydroxyapatite, 39% is intracellular with 20% located in skeletal muscle, and the remaining 1% is extracellular. Overall, 32-35% of total magnesium is complexed to proteins, including enzymes, and nucleic acids.
In the blood, magnesium can be detected both dissolved in the liquid fraction and in the corpuscle. The normal serum levels correspond to 0.7-1.0 mmol/liter, and these levels usually remain in homeostasis due to a dual regulation affecting absorption and excretion.
An excess of magnesium in the serum, also known as hypermagnesemia, is unlikely in healthy individuals. However, when it does occur, it can lead to serious health problems, including death in extreme cases. On the other hand, a deficiency in magnesium, known as hypomagnesemia, is quite common, even if it's often asymptomatic and mild. This deficiency can have various repercussions, including muscle weakness and cramps.
Magnesium absorption occurs in the small intestine and is optimized by hormonal and metabolic factors, magnesium deficiency, and certain characteristics of the meal. On the flip side, it is hindered mainly by diarrhea, certain nutritional factors, some drugs, pathologies, and alcoholism. Excretion, however, is mainly determined by urine through renal filtration and by sweating.
In the field of pharmacology, magnesium is used to produce laxatives, antacids, remedies for nervous disorders, and eclampsia. It's also important to note that if you suspect a magnesium deficiency, it can be beneficial to take specific supplements, preferably in combination with potassium and a little sodium.
Magnesium is distributed in numerous foods, making it apparently easy to satisfy the daily requirement for adult humans, which amounts to 300-500 mg. However, a significant portion of magnesium is lost due to the refining of cereals, the preservation, and cooking of food. It is also estimated that only 30-40% of the magnesium ingested with food is actually absorbed.
Foods rich in magnesium are mainly of plant origin, but those of animal origin, such as meat and fish, also contribute to achieving the requirement. Some of the foods with the highest magnesium content include bran, dark chocolate, almonds, cashews, and cocoa. Other sources include peanuts, hazelnuts, pistachios, dried walnuts, chickpeas, corn, and certain types of fish.
The daily requirement of magnesium varies depending on age and sex. For instance, newborns up to 6 months require 30 mg/day, while adult men need 420 mg/day, and adult women require 320 mg/day. Pregnant women have a slightly higher requirement of 360 mg/day.
In conclusion, magnesium is a vital nutrient that plays a crucial role in numerous physiological processes. Ensuring an adequate intake of magnesium through diet or supplements can contribute significantly to maintaining overall health.
