Magnesium
Year of discovery: 1755 | Joseph Black
More than half of the magnesium in the body is found in the bones. Magnesium there plays an important role in the development of good bone health and its maintenance. Much of the remaining magnesium supply is found in muscle and soft tissues, and only 1% is found in extracellular fluid. Magnesium in the bones serves as a magnesium reservoir to ensure normal magnesium concentrations in the blood. Magnesium is involved in more than 300 basic metabolic reactions, such as the synthesis of our genetic material (DNA/RNA) and proteins, in cell growth and reproduction, and in energy production and storage. Magnesium plays an important role during the formation of the body's main energy compound, adenosine triphosphate (ATP). Our cells need ATP for all their processes.
Main sources of magnesium
Nuts, legumes, whole grains, dark green vegetables and seafood.
Bioavailability of magnesium
Magnesium absorption decreases with a diet low in protein intake. As with calcium, fiber-rich foods that contain phytic acid also reduce magnesium absorption.
Risks associated with insufficient or excessive magnesium intake
Magnesium deficiency in healthy individuals with a balanced diet is quite rare, as both plant and animal foods are rich in magnesium, and the kidneys reduce the excretion of magnesium with urine when magnesium intake is low. Severe magnesium deficiency (hypomagnesemia) can disrupt vitamin D and calcium homeostasis. Some people are more susceptible to magnesium deficiency, especially those with gastrointestinal or renal disorders, and compulsive alcoholics and the elderly. Magnesium poisoning is rare. It is possible to exceed the upper level of magnesium in the body only with non-food sources of magnesium, such as supplements or magnesium salts.