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  • Writer's pictureDr. David Della Morte Canosci


Magnesium is one of the micronutrients already widely present in our body and it is one of the substances that brings the most benefits to the cells.

Speaking in terms of real quantities, we can calculate between 20 and 28 grams of magnesium in an adult, distributed as follows:

· 50-60% in the bones

· approximately 39% in soft tissues

· 1% in the blood


Magnesium participates in numerous cellular processes and it is a cofactor of more than 300 enzymes. Its main tasks are:

· control of protein synthesis, muscle functioning and blood glucose;

· energy production in the processes of glycolysis and oxidative phosphorylation;

· participation in the synthesis of DNA, RNA and glutathione (important oxidant);

· support in the transport of calcium and potassium across cell membranes.


Magnesium is also very widespread and it is present in almost all foods, especially in those rich in fibre: green leafy vegetables (such as spinach), legumes, nuts, seeds, fruit (especially bananas) and whole grains.

What must be kept in mind, however, is that magnesium daily doses should not exceed 300 mg. In fact, excessive intakes can cause unwelcome and even serious effects, such as diarrhoea, together with nausea and cramps. If the doses are around 5 grams per day, excess magnesium can cause:

· increased blood pressure

· arrest of intestinal peristalsis

· depression

· lethargy

· intestinal weakness

· respiratory distress

cardiac arrest, in the most severe cases

However, the excess magnesium is generally excreted without any problem from the body through the kidneys.


Magnesium deficiency is not very common and people affected are mostly subjects at risk, who suffer from diseases, take medicines or have undergone interventions that alter magnesium intakes. However, the consequences of the lack of this macro-element are dangerous because they range from less severe symptoms such as:

cramps, muscle twitching, numbness, personality changes to more severe symptoms, depending on the case: convulsions, arrhythmias, spasm of the coronary arteries, reduction of calcium and potassium in the blood.

The diseases and conditions that cause a deficiency in magnesium intake are: Crohn's disease, Coeliac disease, Type 2 diabetes, or surgery such as intestinal bypass. As we said, they are not many but in some cases – as for the Coeliac disease – they are very common.

On the other hand, other conditions can be linked to familiarity but also to the type of lifestyle: for example, Type 2 diabetes – which occurs in the presence of obesity and the lack of physical activity.

Also Crohn's disease – which often occurs in smokers, although this relation may be simplistic because the causes of Crohn's disease have not been defined with certainty yet and they could be multifactorial.

For this reason, at Palazzo Fiuggi, we are committed to making you rediscover a healthy lifestyle, with our nutrition experts but also with the numerous activities we offer – from fitness trainings in our facilities, to hiking experiences in the nature of the beautiful Italian landscape.

Visit the Palazzo Fiuggi website to discover our method to achieve a total body well-being.


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