Magnesium
A mineral involved in more than 300 enzyme reactions (energy production, muscle contraction, nerve transmission), whose deficiency is widespread but often undiagnosed.
Magnesium is the 4th most abundant mineral in the body. It is a cofactor for more than 300 enzymes, notably those producing ATP (cellular energy). Without magnesium, the ATP “energy currency” is inactive, hence the fatigue when levels are low.
An original angle: magnesium deficiency is epidemic and invisible. Why invisible? Because only about 1% of the body’s magnesium is in the blood, so a normal blood test can mask a real tissue deficiency. The body maintains blood magnesium by drawing on bones and muscles.
Causes of modern deficiency: depleted farm soils (vegetables contain less magnesium than 50 years ago), refining (white flour loses 80% of its magnesium), chronic stress (stress depletes magnesium), coffee and alcohol (increase excretion).
Symptoms of deficiency: cramps, fatigue, anxiety, sleep problems, palpitations, migraines, worse premenstrual syndrome.
Magnesium and stress form a vicious circle: stress depletes magnesium, and lack of magnesium amplifies the stress response (via cortisol). Breaking this cycle helps sleep and anxiety.
For supplements, the form matters: bisglycinate and citrate are well absorbed; oxide (the cheapest, the best seller) is poorly absorbed and laxative.