Magnesium

Minerals & trace elements

At the heart of chlorophyll in the plant, and of more than three hundred reactions in us.

Cocoa, pumpkin seeds and nuts are the densest — far ahead of the mineral waters that claim it.

Effects and benefits

Every energy molecule in the body, ATP, must be held by a magnesium atom to work. It contributes to muscles, nerves, bones, mood and the reduction of tiredness. Men need a little more than women.

ATP, the energy currency of all cells, circulates almost always bound to magnesium, which makes it usable by enzymes. More than three hundred reactions depend on it, from muscle contraction to making DNA.

It contributes to the reduction of tiredness and fatigue, to electrolyte balance, to normal energy-yielding metabolism, to the normal functioning of the nervous system and muscles, to normal psychological function and to the maintenance of normal bones and teeth (Regulation 432/2012).

By sex and age: EFSA sets the adequate intake at 350 mg a day for a man and 300 for a woman (EFSA, 2015). With age, less is absorbed and more is lost through the kidneys; some stomach-acid medicines, taken for a long time, also lower it (FDA, 2011).

Sources: EU Regulation 432/2012 · EFSA, 2015 · FDA, 2011

Magnesium

Effects and benefits

Where to find it (20)

Also, in smaller amounts (123)