Indispensable in our body, magnesium contributes to more than 300 biological reactions. It intervenes in energy production, the functioning of the nervous system, muscle contraction and bone solidity. A deficit can go unnoticed at the beginning, but quickly it causes persistent fatigue, cramps, irritability, sleep disorders, even palpitations or heart rate disorders. However, according to studies, almost 70 % of adults are below the recommended contributions. In question: a diet depleted by industrialization, chronic stress, but also alcohol, tobacco, certain drugs and even age. And the consequences of this deficiency are more serious than you think!
The worrying link between deficiency and cognitive decline
A study published in August 2024 in the journal Advances in nutrition has highlighted a link between low levels of magnesium in the blood and the risk of dementia. Researchers point out that serum magnesium is associated with a global cognitive decline, even in relatively young adults. Other works also suggest that a good magnesium intake could slow down cellular aging.
Magnesium richer foods
But good news: it is quite possible to reach the recommended daily intake (between 300 and 400 mg) thanks to the food. Among the richest foods, we find squash seeds, almonds, spinach, quinoa, avocado, dried fruits and even dark chocolate with high cocoa content. Mineral waters rich in magnesium can also complete the intake. In case of persistent fatigue or significant stress, complementation can be useful. We will favor well assimilated forms such as citrate or magnesium bisglycinate, better tolerated than oxide. The right reflex: consult a health professional to adapt the dosage to his needs.
Finally, beware, certain factors can slow down its absorption: excess calcium, a diet too rich in ultra-transformed food or an insufficient intake in vitamin D. To optimize the efficiency of magnesium, make sure to have a balanced diet, to practice regular physical activity and to limit the consumption of coffee and alcohol, which promote its elimination. Also to be monitored: certain chronic diseases such as diabetes, gastrointestinal disorders or kidney diseases, which can cause increased loss of magnesium. Medical follow -up and blood test can help adjust the intake according to your situation.