The effects of magnesium

Maintaining the correct magnesium levels helps to prevent and calm stress-related symptoms.

It is widely documented that magnesium deficiency is associated with irritability, nervousness, tension, restlessness, anxiety, apprehension, difficulty in concentration, general apathy, loss of appetite or nervous hunger, mental fatigue, insomnia, premenstrual syndrome, menopausal symptoms, restless legs syndrome, palpitations.

Concretely, the intake of magnesium reduces the excitability of nerves and muscles, reduces the secretion of adrenaline and contributes to the communication processes of nerve cells, helping to regulate the transmission of signals.

In addition, magnesium acts on the nervous system and nocturnal hormones, helping relaxation and a better rest.

Magnesium is an essential mineral for the body: it helps to produce energy, conserve it and use it in the right way and it favors the activity of the nervous system, whose regulation can be altered in some situations like stress, unbalanced feeding and pregnancy.


Magnesium bisglycinate is a form of chelated magnesium in which the element is bound to two glycine molecules.

It is absorbed and poured into the blood more easily through the intestine.

The scientific literature has shown a higher absorption compared to other formulations, as has been shown a poor elimination of the mineral after intake.

The organism therefore succeeds in assimilating it in greater quantity.

Daily magnesium requirement

The daily intake of magnesium through the recommended diet is about 5-6 mg/kg of body weight, which become 10 mg in pregnant women and 15 mg in the child. The magnesium requirement is influenced by the amount of calcium, protein, phosphorus and vitamin D present in the diet and increases in proportion to the levels of cholesterol present in the blood.

The 10 richest magnesium foods:

1. Whole grains
2. Peas and beans
3. Dates
4. Dill (aromatic plant)
5. Bitter cocoa
6. Figs
7. Almonds, hazelnuts and walnuts
8. Soybeans
9. Pumpkin seeds
10. Green leafy vegetables such as spinach and chard


  • The benefits of magnesium in pregnancy

During pregnancy and then during lactation, magnesium requirements increase both for consumption by the fetus and for contingent situations such as nausea and vomiting, which reduce absorption. It is common to hear a pregnant woman complain of continuous muscle cramps, anxiety, insomnia, or even depression, situations in which magnesium supplementation can be self-resolving. But even more important is to know that nowadays numerous scientific studies and clinical practice have demonstrated the magnesium’s ability to reduce the uterine contractile activity. In pregnancy, magnesium is very important: it helps women to relax the uterine area, preventing premature births from occurring.

  • The benefits of magnesium against anxiety

Magnesium helps fight anxiety and is often used in therapies against depression. Its ability to act directly on the nervous system requires additional intake during periods of major stress or if you suffer from panic attacks or other anxious manifestations. It can also be used as a supplement at a difficult time like postpartum depression.

  • The benefits of magnesium as an aid for menstrual pain

Taking magnesium in the period before the cycle can alleviate all the pains and humoral changes related to premenstrual syndrome. It is also very useful during the menopause, because it regulates hot flashes and anxiety and depressive disorders.

  • The benefits of magnesium on the skin

Magnesium helps fight water retention and purify the skin. It is in fact often recommended as an adjuvant for acne treatments. It has a very useful antibacterial function that acts directly on the pimples and on the facial imperfections.

  • The benefits of magnesium against fatigue

Magnesium is the energizing mineral par excellence. It helps not only to relax, but also to recharge, acting directly on the enzymatic processes related to fatigue and which can cause asthenia.

  • The benefits of magnesium on bones

Magnesium helps to fix calcium in the bones, preventing osteoporosis and counteracting the formation of calcareous deposits and arthritis. Its ability to regulate and repair is extremely important for defending and strengthening our bones.

  • The benefits of magnesium against stress

Finally, magnesium acts directly on the nervous system, helping to calm stress and all the problems that derive from it, from headaches to palpitations, from stomach acid to muscle tension. Taking the amount necessary in your diet is essential because a deficit of this mineral could in turn be a cause of the increase in symptoms related to stress.