After the age of fifty, the body goes through profound metabolic upheavals. It is precisely during this period that the need for micronutrients becomes more acute, even as our capacity to absorb them decreases.
Magnesium is at the forefront of these essential elements, the decline in reserves of which can drastically alter the quality of daily life.
Moreover, this essential mineral salt, which participates in hundreds of vital functions, is cruelly lacking in more than one in two seniors.
A mineral with superpowers, essential after middle age
Magnesium is not just a comfort nutrient.
“It participates in more than 300 functions, among which it helps to fix calcium in the bones, it contributes to the contraction of muscles (including the heart muscle), it normalizes blood pressure, it helps the normal functioning of the nervous system and cognitive functions, such as concentration, reasoning, learning and memory”
explained dietitian Nathalie Negro, in a previous article for True Medical. “It also helps prevent and treat type 2 diabetes and helps relieve the symptoms of premenstrual syndrome.
Alexandra Retion, a dietician, also agrees. “Magnesium helps us produce energy and recover well muscularly since it participates in protein synthesis after physical effort. This is why when you lack magnesium, recovery after physical exertion is slower..
In addition, this mineral helps regulate blood sugar, supports the immune system against viruses and relaxes the body.
Why do magnesium reserves decline with age?
If this deficit is so common after the age of 50, it is largely linked to the natural aging process. 65% of magnesium is stored in our bones, with the rest distributed in muscles and organs. However, over the years, bone density and muscle mass melt away, effectively reducing the body’s storage capacity.
Diet also plays a major role. Excessive consumption of refined and processed products impoverishes our intake. “People who only consume refined products are more likely to have a magnesium deficiency.confirms Alexandra Retion.
Added to this is chronic stress, a real thief of minerals. Under pressure, the body secretes adrenaline which draws massively from our reserves and increases urinary losses. A vicious circle sets in: the less magnesium we have, the less we resist stress.
Finally, certain pathologies common in middle age (type 2 diabetes, inflammatory bowel diseases such as Crohn’s or irritable bowel) or taking medications (diuretics, PPIs) promote the leakage of this precious nutrient.
Mental fog, cravings, mood: the signs that should alert you
A lack of magnesium does not go unnoticed and manifests itself in a cascade of physical and psychological symptoms:
- Intellectual fatigue and brain fog. Difficulty concentrating, faltering memory and the feeling of having the brain slowing down are common;
- Sleep disorders. Magnesium interacts with the nervous system. “The reason is that magnesium has the property of binding to GABA receptors, a neurotransmitter that promotes sleep, and maintaining adequate levels. When it is lacking, falling asleep is slower, sleep is interrupted and rest is poor.“, explains Nathalie Negro.
- Food cravings and weight gain. The deficit disrupts insulin sensitivity and blood sugar levels, triggering compulsive sugar cravings, while slowing the conversion of food into energy;
- Muscular and nervous signs. Night cramps, tingling, twitching of the eyelids, but also headaches. “In people sensitive to headaches, the lack of this mineral can have the effect of causing headaches or even migraines. Moreover, magnesium supplementation is part of the therapeutic arsenal offered to migraine sufferers to prevent attacks.notes Nathalie Negro;
- Digestive and cardiovascular disorders. Constipation, irritability, mood swings, as well as dizziness linked to an electrolyte imbalance. “When this balance is disrupted, the brain can have more difficulty interpreting messages from the inner ear and cause this dizziness.specifies the expert.
“A blood test for hypomagnesia is possible. However, this is only suggested by your treating physician in certain cases: intestinal malabsorption syndrome, prolonged diuretic treatment, renal insufficiency, etc. When the serum magnesium level is less than 0.6 mmol/l, we speak of hypomagnesemia. she adds.
Plate and supplements: the strategy for refueling
To correct the situation, the first step takes place on the plate.
Focus on whole or semi-whole cereals (rice, pasta, buckwheat, quinoa), green leafy vegetables (spinach, chard), dried vegetables (lentils, chickpeas), oilseed fruits (almonds, walnuts) and dark chocolate.
“You can have a handful as a snack or add flax, sesame, squash or sunflower seeds to your salads.“, advises Alexandra Retion. Also think about magnesium waters (Hépar, Rozana, Contrex) alternating with classic water to protect your digestive system. Seaweed (sea lettuce, nori, wakame) also hold records for magnesium content.
If the diet is not enough, a course of supplements of 1 to 3 months can be considered, always after medical or pharmacy advice. “I recommend taking a course of treatment when you start to feel symptoms“, indicates Alexandra Retion, while specifying that it should not be extended all year round. “If you take a magnesium supplement for more than three months or over a long period of time, the body will assimilate magnesium less well over time.
To optimize your treatment, choose the right form of salt according to your ailments:
- Bisglycinate: Highly bioavailable and gentle on the stomach, ideal for stress, sleep and cramps;
- Malate: Perfect for stimulating cellular energy in cases of severe chronic fatigue;
- Citrate: Very well tolerated, it has a slight laxative effect useful in cases of intestinal laziness.
A return to good magnesium levels will quickly result in restful sleep, renewed energy, a clearer mind and a stabilized mood.