Magnesium: why it is as important as vitamin C -

Magnesium: why it is as important as vitamin C

Magnesium and the body

Over the last 30 years, more than 80,000 scientific papers have been published proving that magnesium is one of the most important minerals and that its physiological level in body tissues is the basis of human health. Recently a multicentre observational study, “Screening of magnesium levels in blood plasma and erythrocytes in a multidisciplinary hospital setting” has been conducted in 10 leading Russian medical institutions, involving 2,000 people aged 18 to 90 years. The results of the study showed low magnesium levels in 956 patients surveyed and high levels in only 70 people, confirming the widespread magnesium deficiency.

Magnesium is an essential substance, the fourth most important of all trace elements in the human body. It has more than 300 functions. Researchers note its presence in all tissues, bones, muscles and blood serum.

Magnesium and energy

Numerous studies have investigated the effects of magnesium on energy production in the human body. Let’s take it in order: There are mitochondria. According to scientists Friedman and Noonari, who published a scientific paper “Mitochondria: their forms and functions” in 2014, they appeared about 2 billion years ago and were independent microorganisms at the time. Scientists believe that the first cell similar to the ones that make up our bodies arose when mitochondria took over a bacterium. During evolution, mitochondria became the main source of energy in the human body. Today mitochondria are intracellular structures, or as they are called, organelles. With the help of oxygen they convert nutrients into energy.

And now the most important thing – about magnesium. Scientifically speaking, it supports energy transfer in the mitochondria, acting as a counter-ion. In simple terms, it is magnesium that determines what should enter the mitochondria, and what should leave it. Therefore, without it, mitochondria could not function. Which means that magnesium is responsible for all energy in the human body.

Magnesium and stress
What is there to explain about stress, especially in the past year? It turns out that specific stressful conditions such as constant anxiety, irritability, choking sensations and heart palpitations can all contribute to magnesium deficiency. Even symptoms such as constant fatigue, reduced capacity for work, tics and muscle cramps can show that you are chronically stressed and therefore have low magnesium levels.

If you start supplementing with magnesium today, you may notice greater emotional stability, stamina, sleep and performance in a couple of weeks.

Magnesium and sleep

Everyone knows that melatonin is responsible for a good and deep sleep. The sleep hormone, which is produced at night, helps us fall asleep quickly, sleep well, relax and get a good night’s rest. Melatonin regulates our circadian rhythms. It is most actively produced and concentrated in the body between midnight and 5am. And since insomnia and lack of sleep are our constant companions, we all know and know from experience how important melatonin is for everyone.

Magnesium promotes melatonin synthesis


Most importantly, magnesium promotes the synthesis of melatonin, and a lack of magnesium, in turn, leads to the fact that the body will not be able to produce the necessary amount of melatonin. This will lead to a sleepless night and a broken state.

Magnesium and Mood
Magnesium not only contributes to the synthesis of the sleep hormone, but is also responsible for the production of the happiness hormone serotonin. Serotonin is synthesised in the brain and nerve endings, where it is one of the main neurotransmitters. This means it transmits impulses between nerve cells. Serotonin is also synthesised in the intestine, from where it enters the bloodstream in the form of a hormone, and from there it affects our emotional and physical well-being. Why serotonin is needed in the body can be listed endlessly, since it is essential for rapid healing of wounds, allergic and immune reactions, as well as for sexual arousal and even during childbirth. A truly essential hormone.

Without magnesium, serotonin synthesis would be significantly reduced


We know serotonin as the main hormone responsible for good and bad moods as well as depressive states in humans. We all know that low serotonin levels can lead to depression. Without magnesium, serotonin synthesis would be significantly reduced.

Magnesium and food

Magnesium is not produced by our body on its own, which means we have to supply it from outside. The easiest way to maintain the right amount of magnesium is to develop a proper diet that contains ‘magnesium’ foods. These include nuts, legumes, greens, bulgur, bananas, figs, avocados, dark chocolate, wheat and buckwheat. However, it is worth bearing in mind that most magnesium is not absorbed by the body and is excreted in the urine and sweat. That’s why experts recommend taking 3 times as much magnesium as the body requires every day.

“Magnesium” foods are nuts, legumes, greens, bulgur, bananas, figs, avocados, dark chocolate, wheat, and buckwheat.


Another way to prevent magnesium deficiency is to take vitamins and supplements. A course of these is usually recommended. Doctors estimate that an average adult should take between 300 and 800 mg of magnesium daily. At the same time, the level of physical activity and lifestyle of the person should be taken into account. For example, athletes and pregnant women need a higher dose of this mineral. If you decide to take a course of magnesium and are unsure about the dosage, consult your doctor or nutritionist.

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