Magnesium is an essential mineral for the proper functioning of the body due to its participation in more than 300 metabolic reactions in the human body. It plays a vital role in cardiac functions, muscle relaxation and has calming properties on the nervous system, which can have positive effects on sleep quality and cortisol reduction. In addition, magnesium promotes muscle recovery, reduces cramps and helps regulate blood sugar levels and blood pressure. It also has a relaxing action on smooth muscles, dilates blood vessels and normalizes nerve conduction.

Magnesium is found in many foods in our diet, such as dark chocolate, legumes, seeds, nuts, whole grains, wheat germ, dark green leafy vegetables and brewer's yeast. It is important to note that the processing of foods, especially cereals, significantly reduces their content of this valuable mineral.

Studies have suggested that magnesium may have a positive impact on relieving PMS, menstruation and migraines in women. However, it is important to point out that magnesium in the form of magnesium salt would be more beneficial in combination with vitamin B6.

Recommended dosages of magnesium for an adult are between 250 mg and 500 mg. However, several studies have shown that one can consume up to 1200 mg daily without causing any adverse effects. A staggered dosage may be more beneficial for its absorption.

Several scientific studies have been carried out to evaluate the effects of magnesium on health. Research has suggested its role in preventing cardiovascular disease, relieving symptoms related to premenstrual syndrome, reducing the risk of type 2 diabetes, and improving sleep quality. However, more research is needed to confirm these benefits and determine optimal doses.

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References :

• Veronese, N., et al. (2016). Magnesium and health outcomes: An umbrella review of systematic reviews and meta-analyses of observational and intervention studies. European Journal of Nutrition, 55(1), 93-121.
• Peuhkuri, K., et al. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309-319.
• Boyle, NB, et al. (2017). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients, 9(5), 429.