However, scientific evidence reveals that this commercial hype may exaggerate its benefits. The body requires magnesium in specific quantities that can often be provided through a balanced diet without the need for additional supplements.
Magnesium is an essential mineral for the proper functioning of the body, as it is involved in the work of more than 300 enzymes responsible for various vital functions. These enzymes play a pivotal role in building proteins, regulating muscle and nerve function, converting food into energy, and maintaining healthy blood. Because the body is unable to produce this mineral on its own, it relies entirely on external sources to meet its needs.
Fortunately, the daily requirement of magnesium, which ranges between 310-420 mg for adults, can easily be met through a varied diet. Food sources rich in magnesium include nuts (such as almonds, cashews, and pumpkin seeds), whole grains (such as oats and brown rice), seafood, meat, legumes (such as beans and lentils), and green leafy vegetables (such as chard and spinach). Even chocolate lovers can get a portion of their daily needs, as 100 grams of dark chocolate contains 146 mg of this important mineral.
Despite the availability of dietary sources, some groups remain more susceptible to magnesium deficiency than others. These groups include the elderly, those with Crohn's disease and celiac disease, type 2 diabetes, and those with malabsorption problems or alcoholism.
Deficiency symptoms usually appear in the form of muscle cramps, tremors, loss of appetite, nausea, vomiting, and in advanced cases, may lead to irregular heartbeat.
As for the widespread health claims surrounding magnesium supplements, the scientific evidence presents a more complex picture. While some studies show a potential benefit in migraine relief, evidence regarding improved sleep or prevention of muscle spasms remains inconclusive and varies from study to study. In many cases, lifestyle changes or alternative therapies may be more effective than relying on supplements.
It's also important to know that supplements are not risk-free. They may cause digestive disturbances such as nausea, abdominal cramps, and diarrhea. Very high doses can also be toxic, especially when supplements contain additional vitamins and minerals, which can lead to exceeding safe doses when used with other supplements.
Therefore, before purchasing these supplements, it is advisable to consult a physician for a thorough blood test and to speak with a pharmacist about available options. Often, improving your diet and adopting healthy lifestyle habits is more effective than any nutritional supplements, achieving our body's natural balance without additional risks or costs.
