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What are the sources of magnesium and why is it so important?

“Magnesium source” – this or similar piece of information can be found on many food products. But do you know why magnesium is so important and what role does it play in your organism? And most importantly: do you know where to take it from? Check if these products are present in your diet.



What do we associate magnesium with? Mainly unpleasant cramps. When we experience cramps, we tend to talk about magnesium deficiencies. In fact, magnesium plays a regulatory role in the organism and its deficiency may lead not only to improper work of muscles, but also disorders of the cardiovascular and nervous systems as well as chronic fatigue.

Magnesium is called an “element of life”, as it regulates energy delivery to tissues and cells of the organism. It also takes care of its best release, taking part in the synthesis and breakdown of adenosine triphosphate (ATP). Due to its participation in many metabolic pathways, magnesium deficiencies may cause the feeling of constant fatigue or irritation and may be the obstacle to efficient actions – both physical and intellectual. Moreover, magnesium has anti-inflammatory and anti-anaphylactic properties. Its proper level also prevents calcifications of the circulatory system and atherosclerotic states. And this is only the beginning of the its positive influence on health.



Magnesium deficiency primarily results from its low supply. Lack of products rich in magnesium in a diet may be complemented by supplements, but it is worth taking advantage of its natural sources. Especially that they are cheap and easily available. Magnesium deficiencies may also result from the intake of products that cause magnesium depletion in the organism. They are i.a. coffee (caffeine), red tea or alcohol. Some products, e.g. fatty meats, tea or bread may also inhibit the absorption of magnesium in the organism. Soil degradation is also important, as less and less of this element may be found there, which is directly reflected in the amount of magnesium in food products. We also cannot forget about another, incredibly important reason for magnesium deficiency – stress. High pace of life is an incredibly harmful factor.



Maybe you’ll be surprised, but primarily from… water. Water is the main source of magnesium in our diet, therefore, don’t forget about drinking it throughout the day. Certainly we are talking here about water which contains valuable minerals, but you don’t need to buy it. In many regions tap water contains a lot of magnesium and we use it to prepare tea or soup. This is why you find deposits in your water boiler, as these are various minerals. If you filter tap water, remember to buy a filter that lets in magnesium. When choosing shop mineral water (not spring water!) check if it contains 50 mg of magnesium per one liter.

In which products can we find this precious microelement? Large amounts of magnesium are contained in i.a. bran, buckwheat groats, cocoa, almonds, oat flakes or pea. It is also worth eating fish, seafood, spinach, cheese and dairy products. Especially that the above products contain a range of other important nutrients.


What to do if the supply of magnesium in a diet is insufficient? Reach for easily absorbable magnesium supplements. They should contain an easily assimilable form of magnesium, such as chloride, lactate, citrate, chelate or malate. For even better absorption of magnesium, the supplement should also contain an additive of vitamin B6.


To sum up, if you have cramps, feel constantly tired and irritated, it is highly likely that your organism needs magnesium. We need a lot of magnesium, ca. 300 mg per day. Include the above products to your daily menu and you will get rid of a lot of health problems. Most importantly, if you choose supplementation with magnesium by means of chocolate, pick bittersweet chocolate with a lot of cocoa.