Magnesium belongs to the category of minerals. It is very widespread in many foods, it is particularly found in foods of plant origin, such as legumes, whole grains, vegetables, oilseeds, algae or even in chocolate. Although its dietary origin is almost omnipresent, it is one of the minerals frequently deficient, particularly in France. This is explained by the low consumption of magnesium vector products, apart from chocolate, this mainly concerns vegetables, legumes and oilseeds. In addition to low dietary intake, magnesium's absorption is reduced by oxalic acid, an anti-nutritional factor which forms a non-absorbable complex in the presence of magnesium. Namely that the body stores only 25 mg of magnesium, distributed in the bones, muscles and a small quantity in the blood, while the daily requirement exceeds 300 g in adults. We will therefore have to rely on certain culinary practices in order to optimize its absorption. Magnesium is a real calming agent, it helps fight against multiple muscular and nervous disorders. Not to mention, nearly 300 enzymes rely on magnesium to function. A varied and balanced diet is therefore essential to meet daily magnesium needs.

  • Family: minerals
  • Other name(s): Mg2+
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Calculate my daily magnesium requirement

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In which foods can I find my daily intake of Magnesium?

Foods containing Magnesium Magnesium concentration (in mg/100 g) Quantity of food to cover my daily needs (in g)
Sea lettuce, dried 2780 ?
Ao-nori, dried 2440 ?
Sea beans, dried 1620 ?
Sea lichen, dried 1230 ?
Wakame, dried 1110 ?
Japanese kombu, dried 1050 ?
Bladder wrack, dried 885 ?
Hemp Proteins 871 ?
Black seaweed, dried 836 ?
Royal kombu, dried 834 ?

Properties of Magnesium

Magnesium is studied and recognized for the following main properties:

  • Sedative : Magnesium reduces muscle tone. It has an antagonistic action on calcium, through its ability to reduce the release of acetylcholine, the neurotransmitter allowing nerve impulses to propagate from the nerve to the muscle.

  • Contributing to energy metabolism : Magnesium is involved in more than 300 metabolic reactions, as an enzymatic cofactor. Among them is the metabolism of macronutrients and micronutrients: protein synthesis, lipid metabolism, carbohydrate homeostasis (regulatory process), activation of B group vitamins, etc. An enzyme cofactor is a compound that allows enzymes to function: to carry out biochemical reactions.

  • Anticoagulant : Magnesium slows down the healing process, through its calcium inhibitory action. Calcium has a central role in platelet aggregation: coagulation and healing.

  • Intracellular messenger : Magnesium is involved in communication between cells. Its action is described as an ''intracellular messenger'', that is to say inside cells.

  • Vasomotor : Magnesium promotes the dilation of blood vessels. Indeed, magnesium stimulates both the production of vasodilator compounds (vasodilator prostacyclins and nitritic oxide) and influences the transfer of ions (sodium and potassium) across cell membranes, the latter modifying vascular tone.

  • Regulator of gene expression : Magnesium is involved in the synthesis, stabilization, degradation of DNA and in the synthesis of RNA. Thanks to its support of DNA replication enzymes.

  • Cardiomodulating : Magnesium slows the conduction of nerve impulses between cardiomyocytes, the cells responsible for cardiac contraction.


Magnesium, why is it important?

In case of moderate deficiency

Magnesium deficiency can manifest itself in the following problems. In this case a sufficient intake or even supplementation is necessary.

  • Nausea
  • Anxiety
  • Constipation
  • Fatigue
  • Vomiting
  • Numbness
  • Hyperemotionality
  • Chest tightness
  • Muscle spasms
  • Loss of appetite
  • Muscular weakness
In case of proven deficiency

A proven magnesium deficiency is involved in the following situations. The advice of a healthcare professional is required.

  • Arrhythmia
  • Muscle cramp
  • Convulsion
  • Tetany
In case of excess

In a healthy individual, excess magnesium is not observable. It is found in individuals with kidney pathology or who have taken a treatment excessively (in quantity or over a long period). It is important to respect the recommended daily intake. Supplementation requires the advice of a health professional.

Beneficial in prevention

To date, no evidence can confirm a preventive effect of magnesium on any pathology.

Choose your foods wisely

  • Whole grains, not too many must : overall, fiber decreases the absorption of minerals. However, the Western diet contains too little fiber to do without it. It is therefore advisable to opt for semi-complete cereals, the right balance to facilitate the absorption of magnesium, while satisfying our daily fiber needs.

Preserving Magnesium in cooking

  • Soaking: magnesium absorption decreases with the presence of oxalic acid, an antinutritional factor (ANF). They form non-absorbable complexes for the body. It is advisable to opt for pre-soaking legumes, oilseeds and seeds 12 to 24 hours before consumption. This soaking allows the FAN to diffuse into the soaking water, increasing the absorption of magnesium.

  • The cooking : oxalic acid and dietary fiber decrease magnesium absorption. Fiber is found in legumes, oilseeds, fruits, vegetables and whole grain products. For oxalic acid: coffee, tea, white wine, leafy vegetables, currants, mustard seeds and peanuts are rich in it. However, to our advantage, cooking destroys oxalic acid and denatures fiber, which increases magnesium absorption.

  • Modified textures : fibers have the ability to limit the absorption of magnesium. Generally speaking, our diet is low in fiber. So, to combine these two facts, it is justified to reduce foods to juice, puree or even chopped texture. Because mechanical action denatures the fibers, which reduces their negative impact on magnesium absorption. For example, smoothies, gazpachos, soups, oilseed purees, hummus and other compotes are good alternatives.

Magnesium and interactions

Negative effect

  • The alcohol : regular alcohol consumption reduces magnesium levels in the blood.

Positive effect

  • Vitamin B6: vitamin B6 increases magnesium absorption. Therefore, the ideal would be to choose a food rich in vitamin B6 and magnesium, such as aromatic herbs (rosemary, mint, thyme, etc.) to optimize magnesium absorption. Or to combine a food rich in vitamin B6 and one rich in magnesium in a recipe.

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