Magnesium: station to the deficiencies!

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Magnesium is mineral essential. The needs are important all along life, and especially at the teenager, the pregnant woman and the sportsmen. Gold close to a quarter of the women and a man out of five presents a deficiency. What are your risks?

Magnesium intervenes in more of 300 enzymatic reactions within our organism! It is why it is essential to the good working of the body.

Of the needs in magnesium that vary

The contributions counseled in magnesium are of 6 mg by kilogram of weight and per day, and this since the birth. As much to say that the needs increase therefore very quickly with the weight of the infants: of 30 mg per day to the first semester, one passes at 75 mg per day at second!

At the teenager, the needs are more important at the time of the periods of strong growth, mainly between 14 and 18 years.

At the adult, the counseled contributions are always to 6 mg by kilogram and per day, for the men as for the women, with a minimum of 350 mg daily.

The exception is the pregnancy, during which a part of magnesium absorbed goes to the future baby. The future mom must consume 35 supplementary mg then per day. The nursing also entails a rise of the maternal needs of about 25 mg per day.

The sportsmen also have particular necessities: the supplementary contribution in magnesium is directly in this case proportional to the intensity of the activity. and to the lost sweat.

Contributions counseled in magnesium (in milligrams)

Children of 1 to 3 years	80
Children of 4 to 6 years	130
Children of 6 to 9 years	200
Children of 10 to 12 years	280
Teenagers of 13 to 16 years	370
Teenagers of 16 to 19 years	410
Adult men	420
Adult women	360
Pregnant women (3rd quarter)	400
Women nurse	390
Men of more than 65 years	420
Women of more than 55 years	360
No one of more than 75 years	400

The deficiencies in magnesium very widespread

Are there some deficiencies in magnesium in France? According to the SUVIMAX survey, the situation is less serious in the hexagon that to the United States or to Japan. Nevertheless, the survey shows that 18% of the men and 23% of the women have some contributions in magnesium inferior to the 2/3 of the nutritional contributions counseled! The mistake to the food changes, and notably the rise of the refined products or the snacking, and the decrease of consumption of plants and cereals rich in magnesium. An especially important problem than magnesium contained in food is not completely biodisponible. About 30 to 50% pass only in the organism.

The symptoms of the lack in magnesium

An important deficiency in magnesium entails many messes and notably a decrease of the concentration in calcium (hypocalcémie) that can be detected easily. In the cases engraves it can even have there some convulsions.

But it is more difficult to detect a light deficit. Because one cannot measure out this mineral easily. Nevertheless, some signs can have this lack suspected, mainly of the neuromuscular unrests (cramps, tremors.).

To note, him there a priori not of risks of magnesium excess (except possibly in case of renal insufficiency). However, the sanitary authorities recommend not to pass two times the nutritional contributions.

2009-09-25