Magnesium in foods: where it is found in large quantities, and how to increase its absorption

Fitness trainer, nutritionist Nika Tyutyunnikova: “To prevent hypomagnesemia, you need to eat cereals, legumes, dried fruits and nuts every day. Excellent options: oatmeal and buckwheat porridge, millet, barley, beans, pine nuts and walnuts, peanuts, dried apricots and prunes. But for good absorption of magnesium (Mg), firstly, vitamin B6 is necessary (therefore, the listed products are best combined with eggs, beef, cod, mackerel). And secondly, potassium (K), which is often found in excess in the same foods as magnesium.”

The biological role of magnesium can be described in dozens of separate articles, and still the topic will remain open. The compound acts as an “helper” (activator) of enzymes, participating in most enzymatic reactions. Without it, protein synthesis is impossible. The substance affects the functioning of the nervous and cardiovascular systems, the neuromuscular system, therefore magnesium preparations are in demand in cardiology and neurology. By ensuring proper intake of the mineral with food and water, you can count on the following results:

• normalization of emotional background;
• improved mood;
• subsidence of symptoms of premenstrual syndrome and menopause;
• improvement of brain activity;
• reduction in the frequency of seizures;
• lowering cholesterol levels;
• increased intestinal motility.

A constant feeling of “overwhelm,” fatigue, and irritability are typical signs of magnesium deficiency.

Grocery list

As Nika Tyutyunnikova says, the lack of mineral intake in the body is easily corrected. To do this, you need to normalize your diet. Be sure to include fresh fruits and vegetables, nuts, meat and fish in your menu. Avoid processed foods and refined carbohydrates (baked goods, alcohol, desserts, candies). Quit smoking and don't overuse caffeine. When composing your menu, give preference to the products from the following table.

Potassium and magnesium are synergists and enhance each other’s absorption.

Table - list of foods rich in magnesium

By eating 100 g of raw sunflower seeds, you will cover your daily requirement of vitamin B6 and receive 317 mg of magnesium in an easily digestible form.

Taking medications

We looked at magnesium in detail, what foods contain it, the table above gives you an idea of ​​this. But what to do if the symptoms of deficiency are obvious and it is not possible to cope with them only by changes in the menu?

There are such forms of Mg:

• Magnesium citrate - has an average absorption rate, but gives a good sedative effect.
• Malate is suitable for athletes because it relieves soreness after training.
• Threonate is relevant for increased mental stress and cognitive impairment (indicated for students, retirees, and Alzheimer's patients).
• Oxide - only 5% is absorbed, which is quite enough for a laxative effect.
• Glycinate has good bioavailability, is indicated for increased anxiety, panic attacks, and has no laxative effects.
• Magnesium oil is convenient for use in the form of a solution; it can also be used to massage the head and temporal area for migraines. As a bonus there will be stimulation of hair growth.
• Mineral water containing magnesium. This drink not only saturates the body with the necessary element, but also stimulates the activity of liver cells to produce bile.

Daily norms

They vary for different population groups. Please refer to the following values.

Table - daily intake of magnesium

These figures are average. With hypomagnesemia they increase to 10-30 mg per 1 kg of body weight per day.

Fitness trainer, nutritionist Nika Tyutyunnikova: “Does magnesium affect the process of losing weight? It performs many functions, including participating in the utilization of glucose, the breakdown of proteins and fats, and controls the functioning of the nervous and circulatory systems. Therefore, it is worth agreeing that if there is a lack of substance, the weight loss process may slow down. But I note that taking additional magnesium supplements without physical activity and monitoring calorie intake is unlikely to help you lose weight.”

What are the beneficial properties of magnesium for humans?

Magnesium is a universal mineral that helps almost all body systems, affecting:

• mental health;
• human immunity;
• vessels;
• heart.

Therefore, it is extremely important to know the daily requirement for the body, as well as food products where the mineral can be found.

The beneficial properties described above are not limited to this. Recent studies show that the right level of magnesium in the body can reduce the risk of cardiovascular diseases and eliminate diabetes and stroke.

Magnesium in food

Research results:

1. Doctors say that their patients who regularly consume the required amount of micronutrients reduce the risk of heart problems by 10%.
2. The risk of stroke is reduced by 12%.
3. The risk of developing type 2 diabetes is reduced by 26% (or more).

Experts strongly recommend replenishing magnesium reserves in the body, since the mineral plays a key role in various intracellular processes, fat metabolism and mineral balance.

Intracellular processes

Magnesium plays a critical role in intracellular communication with tissues and cells. It is involved in maintaining the ionic balance of the body.

The substance is part of the direct composition of many elements that affect the metabolism of carbohydrates and phosphorus in the human body. Thanks to the substance, phosphatase is activated in the bone plasma, which determines the participation of the mineral in the regulation of muscle excitability.

The microelement is extremely important for humans, since it is a universal regulator of physiological as well as biochemical processes, which continuously supplies the body with energy in the vital processes of cells.

Fat metabolism

Many people want to lose weight, but few people know that magnesium plays an important role in this matter. To effectively lose excess weight, it is necessary to stimulate fat metabolism. To do this, you need to introduce foods with a high magnesium content into your daily diet.

This is explained by the fact that the mineral is the basis for accelerating metabolism. If you consume the substance in sufficient quantities, the nerve cells will begin to require more energy, which will come from the fat reserves in the body. Thus, excess fat will gradually begin to burn, and the body will become slimmer.

To lose weight with the help of a microelement, you can include the following foods rich in the mineral in your diet:

• soy;
• beans;
• various cereals;
• cocoa;
• spinach;
• sea ​​fish;
• potato;
• bran;
• bananas;
• wholemeal bread (it is important to use this type);
• watermelon;
• nuts.

Important! You don't need to compulsively eat large amounts of these foods to lose weight. It is enough just to replenish the daily requirement of the substance and do not forget about a sports lifestyle and physical activity.

Magnesium is found in foods

Mineral balance

Every person needs to take magnesium, but it is especially important for women to do this, since a deficiency of this microelement is observed in the fair sex about 30% more often than in men. This is due to genetics.

Magnesium takes part in approximately 500 biochemical reactions and plays a key role in the formation of the nervous system.

If the mineral balance in the body is disturbed and the microelement enters the body in insufficient quantities, then a person may experience:

• frequent nervousness, which will complicate communication with colleagues or relatives;
• sleep disturbance;
• very rapid fatigue - a person will soon have difficulty fulfilling his work duties, and then there will be no energy left for basic household chores.

To restore mineral balance, it is extremely important to eat foods containing the required amount of magnesium, or take various medications, for example, Magne B6 Forte.

Bone Formation

Thanks to the required amount of magnesium entering the body, calcium begins to accumulate in teeth and bones. This makes the bone structure stronger and healthier. But this process is only possible if a person knows exactly the daily requirement of magnesium and regularly replenishes the necessary reserves through the right foods or mineral complexes. Experts say that with an acute deficiency of the substance, osteoporosis can develop.

Carbohydrate metabolism

If an insufficient amount of magnesium enters the body, this may one day lead to disruption of carbohydrate metabolism. Because of this, the human body will not be able to effectively compensate for the loss of energy that is lost after stress or heavy physical exertion.

This is an extremely dangerous situation, since the modern citizen is constantly exposed to the negative effects of stress at work, and athletes regularly and purposefully load themselves with heavy loads. As a result, a person will simply lose the opportunity to work effectively or train in the gym.

Bioavailability

The mineral supplied with food is absorbed in the small intestine and excreted by the kidneys. If vitamin B6 and potassium help it to be absorbed, then phytin, fats and calcium (Ca) interfere. Therefore, it is important to limit the intake of lipids to physiological norms and not take calcium supplements without medical indications. As for phytic acid, it is the many-hour soaking recommended by our expert at the beginning of the article that helps reduce its amount in plant foods - nuts, cereals, seeds.

Please note that the element is eliminated from the body faster and/or is less absorbed when:

• heavy sweating;
• taking medications for constipation, diuretics, antibiotics, and anticancer drugs;
• alcohol abuse;
• nicotine and drug addiction;
• increased physical and emotional stress.

Fitness trainer, nutritionist Nika Tyutyunnikova: “If you oversaturate the body with calcium against the background of a modest intake of magnesium, the former will contaminate the tissues and be deposited in the joints. It can also lead to the formation of kidney stones. Therefore, a calcium diet is impossible without including foods that contain a lot of magnesium.”

The relationship between Mg and other microelements

Common everyday products (rye bread, meat, etc.) contain a small amount of Mg. Based on the table, it will not be difficult to think through a diet that will contain enough magnesium B6.

To absorb magnesium, you must also take calcium. Or eat foods with a high content of it.

The ratio of calcium and magnesium should be 1 to 0.6. The second element is necessary to assimilate the first. If there is an excessive amount of Ca, then magnesium is washed out and its deficiency is observed. Mg keeps calcium in a dissolved state, preventing the formation of crystals.

Magnesium, phosphorus, zinc and potassium ensure the normal functioning of muscles, the nervous system, and are responsible for the formation of bones. If there is not enough Mg, then the last microelement is not retained in the cells and is excreted. In addition, low content of substances provokes bone fragility and osteoporosis.

Symptoms of hypo- and hypermagnesemia

If serum magnesium concentrations drop to 0.5-0.7 mmol/l, moderate hypomagnesemia is diagnosed. At values ​​below 0.5 mmol/l, they speak of a severe, life-threatening deficiency of the element in the body.

In the early stages, this condition manifests itself as poor appetite, nausea, vomiting, and loss of strength. In advanced cases, the picture is as follows:

• numbness of the limbs;
• convulsions;
• disturbances of consciousness;
• memory gaps;
• personality disorders;
• heart rhythm disturbances.

Severe hypomagnesemia can lead to potassium and calcium deficiency. It accompanies a number of pathological conditions: from alcoholism and autism to stroke and heart attack. Particularly characteristic of neurological disorders. A lack of the mineral increases the risk of cancer, diabetes, and weakens blood vessels and immunity.

People whose professions are characterized by high levels of stress are at risk for developing hypomagnesemia. These are law enforcement officers, doctors, teachers, journalists, and businessmen. A magnesium diet is also needed for those who physically work a lot, are involved in noisy industries, and are exposed to light overload (for example, welders). Similar recommendations for those who like to take a steam bath. Lack of sleep and express diets also “wash out” the mineral.

Hypermagnesemia is said to exist if the concentration of the substance in the blood serum exceeds 1.05 mmol/l. It is impossible to get an overdose due to the abundance of magnesium foods on the menu. This is a rare condition found in patients with impaired renal function. It is characterized by a decrease in reflexes and pressure levels. Respiratory depression and cardiac arrest are possible. To reduce the content of the element in the body, calcium supplements, diuretics are prescribed, and blood purification is carried out using hemodialysis.

Fitness trainer, nutritionist Nika Tyutyunnikova: “During training, magnesium, potassium and many other nutrients are released through sweat. Therefore, people who regularly play sports should receive them additionally in the form of supplements and complexes. Specifically, magnesium is a participant in more than 400 metabolic reactions, including protein absorption. And protein is necessary for muscle growth and is responsible for their strength and endurance.”

Excess magnesium in the body, main manifestations

Not only deficiency, but also too much magnesium is considered a violation. Therefore, it is necessary to know what causes excess, the causes and symptoms of this condition. This is especially true for people who follow a gluten-free diet, in which wheat, rye and other grains are prohibited.

The best way to get magnesium is from food. After all, this is how it is absorbed best.

Excessive amounts of a trace element are rare. This is usually associated with the administration of intravenous medications in large dosages containing magnesium, as well as with kidney diseases. Excess Mg cannot be caused by excessive consumption of foods containing it.

The following symptoms indicate an increased level of a microelement in the body:

• increased lethargy and fatigue;
• inhibition of actions;
• unsteady gait;
• problems with coordination of movements;
• dry mouth;
• slowing down pulsation;
• prolonged feeling of nausea;
• pain in the abdomen;
• frequent loose stools.

If these symptoms occur, you should immediately contact a physician at a medical facility, because an excess of a trace element may indicate serious illness.

High magnesium content in the grain shell. Therefore, cereals and bread made from whole grain flour are so important for a healthy diet.

Bomb dish

A reliable source of magnesium and its “partner” B6 is plant foods, preferably raw. Load up on pistachios, sunflower seeds, sesame seeds, and walnuts. Potassium and magnesium are optimally combined in peanuts, beans, almonds, dried fruits, peas and various types of nuts. You will find a complete list of food sources of potassium in our other article: Potassium in foods: where it is found, menu for a strong heart and against depression. And for a magnesium bomb dish, our expert recommends a delicious dessert salad with quinoa.

Dessert salad with quinoa

Ingredients (for two servings):

• quinoa - 80 g;
• pear - 100 g;
• spinach (fresh) - 50 g;
• dried apricots, prunes - 40 g;
• pumpkin seeds - 20 g;
• cashews - 20 g;
• lemon juice - half a tablespoon;
• pumpkin or sesame oil - 10 g.

Step by step

1. Soak the quinoa for six to eight hours, then boil until tender.
2. Soak dried apricots and prunes for 30-60 minutes.
3. Grind dried fruits, pear.
4. Wash and dry the spinach.
5. Mix the chopped ingredients, spinach, seeds and nuts.
6. Season with a mixture of lemon juice and oil.

conclusions

Magnesium is an essential trace element for the normal functioning of the body. With its deficiency, a person becomes lethargic, depressed, he does not have enough strength for anything, his nails break and the condition of his hair worsens. Because Not all magnesium is absorbed from food (only 30%), it is recommended to additionally take medications that contain it, but only after a doctor’s prescription. It is also advisable to additionally drink vitamins A and D, beta-carotene and give up addictions, take magnesium sports supplements (after consultation with a specialist).

What factors influence bone formation?

Primary ossification occurs in the third month of intrauterine development. This process is completely completed by the age of 25. In parallel, active bone growth occurs. Although bone tissue is formed throughout life, over time this process slows down. On average, a full cycle of remodeling (restructuring) takes 10 years. The main indicator of the quality of osteogenesis is bone tissue density, which is influenced by: • The amount of minerals: calcium, phosphorus, magnesium, silicon. • Presence of vitamins (C, D and K) in the body. • Supply of substances that help the absorption of minerals and vitamins. • Elimination of substances that promote calcium loss.

Genetic factors cannot be ruled out. If the gene responsible for encoding the calcitriol (1,25-dihydroxyvitamin D) receptor is mutated, bone density will be low even with sufficient vitamin D intake.

Calcium value

This mineral is key to maintaining normal bone density. The range of its actions is quite wide: • participates in the formation of insulin-like growth factor-1; • activates the division of osteoblasts (young bone cells); • slows down the rate of remodeling; • regulates phosphorus metabolism.

At different periods of development, its preferred sources differ. A person receives the first portions from the placenta, then the mineral is supplied through breast milk. In childhood and adolescence (during the period of active body growth), a diet rich in calcium is important. Osteopenia and reduced bone mineral density are often diagnosed in premature infants. Without two months of calcium therapy, fractures are possible even when picked up. After age 35, food sources often become insufficient and vitamins and minerals must be taken. Otherwise, the risk of fractures increases even with minor physical impacts.

Why is it needed?

Magnesium is found in the blood and tissues; its presence is important for the normal functioning of the brain, heart, kidneys, liver, and all muscles; it is also part of bones and tooth enamel. In addition, it is important for:

• Digestion, because is part of digestive enzymes and helps to better digest food.
• Formation and strengthening of bones, as it helps to better absorb calcium and also promotes the production of vitamin D.
• Better absorption of B vitamins and zinc.
• Normalizes the functioning of the nervous system, reducing stress and fatigue, and improves sleep.

Magnesium deficiency can cause increased anxiety, nervousness, panic attacks, insomnia, decreased concentration, and memory impairment.

• It is actively used to treat headaches, migraines, depression and PMS.
• It is one of the necessary medications for frequent constipation.
• Stimulates the functioning of the gall bladder and normalizes the acidity of gastric juice.
• Important for the prevention of diabetes, as it promotes the production of insulin and the absorption of glucose.
• Regulates cholesterol levels, which means it helps prevent the occurrence of atherosclerosis.
• Important for the cardiovascular system, normalizing blood pressure and pulse, reducing the risk of blood clots.
• During pregnancy, it is necessary for the formation of the placenta, and is also important for the development of all organs and the central nervous system of the fetus.

As you can see, this element is extremely important for the normal functioning of the entire human body, since it is involved in absolutely all processes. Now you are probably eager to find out where magnesium is found, in what foods, the table below will give you an understanding of the whole picture.

But first you need to find out how much magnesium you need to eat per day.

How to improve absorption

Despite all its importance and critical need for the body, magnesium is a finicky one. It is very poorly absorbed, only 30% of the serving, and provided there is a sufficient level of vitamin D. Since many people also have problems with the latter, it is important to understand how to get the most from what you eat.

Alcohol, nicotine, coffee, too salty foods, and refined foods increase Mg loss.

Additionally, magnesium's biggest enemy is phytic acid, which is found in all grains, beans, nuts and seeds. This acid is the storage form of phosphorus in the above products, but it is this acid that, when combined with Mg in the gastrointestinal tract, makes it less available to the body. There are several recommendations to neutralize phytin:

• Soak cereals and nuts with seeds, sprout legumes, ferment and cook plant products.
• Along with foods containing phytic acid, you should eat foods rich in vitamin C.
• Vinegar (natural) will also help neutralize phytin; season salads and greens with it.

Stress hormones also remove magnesium from the body, thereby accelerating the aging process of the body. In stressful situations, it is worth supporting your organs with magnesium preparations, since in conditions of a sharp deficiency it will not be possible to make up for losses from food.