Summer is the season of longer days, sunset strolls, mountain hikes, and afternoons spent by the sea. Yet, precisely when the days seem to invite us to be more active, many people experience the opposite sensation: more fatigue, less energy, and greater difficulty recovering after physical exertion or a particularly hot day.

It's not just a perception. When temperatures rise, our body constantly works to maintain a stable body temperature, a process known as thermoregulation. To do this, it primarily relies on sweating, a mechanism that is as effective as it is demanding. Every drop of sweat, in fact, represents not only a loss of water but also of electrolytes and minerals involved in numerous physiological functions.

Among these, magnesium plays a fundamental role. This mineral contributes to the normal functioning of the nervous system, normal muscle function, electrolyte balance, normal energy metabolism, and the reduction of tiredness and fatigue. If you wish to learn more about the role of magnesium in the body and available scientific evidence, you can consult the NIH Office of Dietary Supplements fact sheet dedicated to magnesium.

We can imagine our body as the engine of a car during a long summer road trip. The more the engine works under the sun, the more attention will be needed to keep it in optimal condition. Similarly, when we face very hot days, outdoor physical activity, or long journeys, our body continues to consume resources to maintain its internal balance. For this reason, taking care of hydration and ensuring an adequate intake of nutrients becomes even more important.

This does not mean that heat automatically causes a magnesium deficiency or that everyone needs to supplement it. In most cases, a varied and balanced diet is the main solution to the problem. However, in some situations, for example, during periods characterized by intense sweating, frequent sports activities, or poorly varied diets, it may be useful to consult a healthcare professional to assess whether one's intake is adequate.

Why our body is under more stress in summer

A walk in the sun, a few hours on the beach, or an afternoon spent gardening can leave you feeling like you've moved a truck with your bare hands by evening. It's not laziness or just an impression. Magnesium plays a fundamental role in summer; when temperatures rise, our body faces a continuous challenge: maintaining a constant body temperature of around 37 degrees Celsius. The more temperatures deviate from this balance, the greater the resources needed to preserve that temperature.

The main player in this system is sweating. It's not pleasant but it's essential. When sweat evaporates from the skin's surface, it dissipates heat and helps lower body temperature.

This process comes at a cost. Every drop of sweat contains not only water but also a small amount of electrolytes and minerals, including sodium, potassium, and magnesium. For most people, a varied and balanced diet is sufficient to compensate for these losses, but when heat combines with intense physical activity, outdoor work, or particularly abundant sweating, the body is called upon to make an even greater effort.

And this is precisely where one of the most common mistakes arises. Many people think that drinking a few extra glasses of water is enough to cope with the heat. Hydration is certainly fundamental, but it is only part of the equation. The body, in fact, does not only need liquids: to carry out hundreds of physiological processes normally, it also needs an adequate supply of essential minerals.

Among these, magnesium holds a prominent place. It participates in numerous bodily functions, from energy metabolism to normal muscle function, nervous system function, and the maintenance of electrolyte balance. For this reason, magnesium in summer is one of the most frequently discussed nutrients, especially among those who play sports or spend many hours outdoors.

However, be careful not to fall into another common misconception: heat does not automatically cause a magnesium deficiency, nor does it mean that everyone needs supplementation. Rather, high temperatures are a reminder: when our body works harder, it becomes even more important to adopt good habits, such as staying well hydrated, eating a balanced diet, and ensuring an adequate intake of nutrients.

What magnesium is and why it is so important for our body

Magnesium is one of the most abundant minerals in our body and is considered an essential nutrient. "Essential" means that our body cannot produce it on its own: we must consume it daily through diet and, when necessary, through supplementation assessed with a healthcare professional.

Insufficient intake over time can lead to a magnesium deficiency, with possible repercussions on energy, muscles, and the nervous system.

Once ingested with food, magnesium is primarily absorbed in the small intestine. From there, it begins a continuous journey through our body, participating in hundreds of indispensable physiological processes for the normal functioning of cells. It is a discreet, almost invisible, but constant presence: we don't see it at work, yet it is involved in many activities that allow us to face the day.

Where is magnesium found in the body?

Contrary to what one might think, only a small part of the magnesium present in the body circulates in the blood. A healthy adult contains an average of 20 to 28 grams of magnesium, distributed very precisely.

Approximately 50-60% is stored in the bones, which represent its main natural reserve. Another 40% is found in muscles and other soft tissues, while less than 1% is present in the blood and extracellular fluids.

This distribution already tells us a lot about the importance of magnesium. Our body tends to keep the amount present in the blood constant, because numerous physiological processes depend on it. If necessary, the body draws on its reserves to maintain this delicate balance.

A mineral involved in hundreds of processes

Scientific research has shown that magnesium acts as a cofactor for over 300 enzyme systems involved in biochemical reactions essential for life. In other words, it helps numerous "gears" in the body function correctly, many of which work non-stop twenty-four hours a day.

Think of a large theater just before a show begins. The actors are in the spotlight, but behind the scenes, dozens of people are busy with lighting, sound, sets, costumes, and general coordination. If even one of these elements stopped working, the show would suffer.

Magnesium plays a very similar role. It is not the absolute protagonist of a single process, but it contributes to the correct functioning of many mechanisms that work together to maintain the body in balance.

The European Food Safety Authority (EFSA) recognizes all its functions, which you can consult directly on their dedicated page. Below are just some of the functions of magnesium:

• Magnesium contributes to the reduction of tiredness and fatigue
• Magnesium contributes to electrolyte balance
• Magnesium contributes to normal energy metabolism
• Magnesium contributes to the normal functioning of the nervous system
• Magnesium contributes to normal muscle function

The benefits of magnesium: what science says

Magnesium is often featured in articles, advertisements, and online advice. Some consider it a remedy for all types of fatigue, some associate it exclusively with muscle cramps, and others, on the contrary, completely underestimate its importance. As often happens when discussing health, the reality is much less sensational and much more interesting.

The functions of magnesium are not based on popular beliefs, but on scientific evidence evaluated by the European Food Safety Authority (EFSA). For this reason, when discussing the benefits of magnesium, it is important to refer exclusively to authorized health claims, avoiding promises or statements without solid scientific basis.

Let's look at the main recognized functions of this mineral and why they are particularly interesting during the summer months.

Contributes to the reduction of tiredness and fatigue

Magnesium contributes to the reduction of tiredness and fatigue, but it is important to understand why.

Every cell in our body needs energy to perform its functions. Whether it's a muscle fiber during a run, a neuron transmitting a nerve impulse, or a heart cell maintaining heart rhythm, the "fuel" used is a molecule called ATP (adenosine triphosphate).

ATP is often referred to as the body's energy currency. However, there's a little-known detail: ATP is biologically active almost exclusively when bound to a magnesium ion (Mg²⁺). It is, in fact, the Mg-ATP complex that participates in most enzymatic reactions requiring energy.

In other words, magnesium does not produce energy, but it enables the correct utilization of already available energy.

Naturally, this does not mean that magnesium is an immediate solution against any form of summer fatigue. Insufficient sleep, stress, intense heat, or an unbalanced diet continue to play a decisive role. Its contribution must always be part of a healthy lifestyle, consisting of a balanced diet, proper hydration, and adequate rest.

Contributes to electrolyte balance

With the heat, electrolytes are often discussed, especially when sweating increases. But what does this term really mean?

Electrolytes are minerals present in body fluids, such as sodium, potassium, calcium, and magnesium, which are essential for the proper functioning of cells. From a biological perspective, magnesium contributes to electrolyte balance by participating in the mechanisms that regulate the distribution of ions between the inside and outside of cells. This balance is essential for nerve impulse transmission, muscle contraction, and the maintenance of proper fluid balance in the body.

During the summer, with more abundant sweating, maintaining this balance becomes even more important.

Contributes to normal energy metabolism

Every day, our body converts nutrients consumed through diet into the energy needed to perform any activity, from a heartbeat to a simple walk. This set of reactions is called energy metabolism.

From a biological perspective, magnesium is a cofactor for numerous enzymes involved in the processes that convert carbohydrates, fats, and proteins into usable energy for cells. Without an adequate supply of magnesium, these reactions could not occur with the same efficiency.

In other words, magnesium does not directly provide energy, but it allows the body to efficiently use the energy derived from food.

Contributes to the normal functioning of the nervous system

Our nervous system is an extraordinarily complex communication network. Millions of signals are transmitted every second, allowing the brain to communicate with the rest of the body, coordinating movements, perceptions, and responses to external stimuli.

Magnesium contributes to the normal functioning of the nervous system, supporting these delicate physiological processes. It is a function that we rarely perceive in daily life, precisely because, when everything works correctly, our body performs this work silently and extremely efficiently.

Contributes to normal muscle function

Every gesture we make involves muscles; whether it's a sporting activity or a simple movement needed to grab a glass of water. Behind these seemingly automatic actions lies an extremely sophisticated system, in which every component must work in perfect harmony.

Magnesium contributes to normal muscle function by participating in the processes that regulate the contraction and relaxation of muscle fibers. This mineral helps control the flow of calcium within muscle cells, a mechanism essential for the muscle to contract and relax physiologically.

In simpler terms, every movement of our body arises from a continuous alternation of muscle contraction and relaxation. Magnesium contributes to the proper functioning of this process, allowing the muscles to function normally.

Some reasons to take magnesium in summer

These are just some of the functions of magnesium, but an interesting aspect emerges: magnesium does not perform a single task, but simultaneously participates in numerous processes that allow the body to function correctly.

Transdermal Magnesium Patches: a practical solution for your summer routine

As we will see in the next chapter, in most cases, a varied and balanced diet is sufficient to ensure an adequate intake of magnesium. In some situations, however, choosing to supplement your diet with a supplement can be helpful, especially during the summer months, when physical activity, travel, and days spent outdoors change normal habits.

Among the various solutions available are Agrilab's Transdermal Magnesium Patches, formulated with a complex of different forms of magnesium and L-Theanine, designed to offer a gradual release of the product during use.

Application is simple: the patch is placed on clean, dry skin and can be worn throughout the day, without having to take capsules or prepare sachets. It is important to remember that supplements do not replace a varied and balanced diet or a healthy lifestyle.

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Discover Magnesium Patches

If you wish to learn more about the composition, ingredients, and how to use them, you can consult the page dedicated to Agrilab's Transdermal Magnesium Patches.

Foods containing magnesium

The good news is that magnesium is not a rare or difficult-to-find nutrient. On the contrary, it is naturally present in many everyday foods, and in most cases, a varied and balanced diet is sufficient to meet daily requirements.

According to the LARN (Levels of Nutrient Intake for the Italian Population) by the Italian Society of Human Nutrition (SINU), the recommended intake values are:

Yet, despite this abundance, many people struggle to achieve optimal intake. The reason? Our eating habits have changed. More and more often, we bring refined foods, ultra-processed products, and quickly consumed meals to the table, reducing the space dedicated to foods naturally rich in vitamins and minerals.

Nature, on the other hand, seems to have distributed magnesium with a certain logic. The foods that contain the most magnesium are often also those rich in fiber, antioxidants, and other precious nutrients. It's no coincidence: choosing these foods means doing a favor not only for magnesium levels but for the overall well-being of the body.

Foods richest in magnesium

Many of the foods richest in magnesium are already part of the Mediterranean diet. Green leafy vegetables, nuts, seeds, whole grains, and legumes represent excellent natural sources of this mineral. The following table shows some foods with their magnesium content, according to the National Institutes of Health (NIH).

It's not just about how much magnesium a food contains

When it comes to nutrition, we often tend to look exclusively at numbers: how many milligrams of magnesium does a handful of almonds contain? How much do spinach provide?

The reality is a bit more complex.

What truly matters is not just the amount of magnesium present in a food, but also how much our body can actually absorb and utilize. This concept is known as bioavailability.

Imagine having a piggy bank full of coins. Knowing how much money it contains is important, but what truly makes a difference is being able to open it when needed. Similarly, a food can be rich in magnesium, but various factors can affect its absorption.

For example, a diet rich in plant-based foods, varied and balanced, generally promotes a constant intake of this mineral. Conversely, a diet poor in fruits, vegetables, legumes, and whole grains can reduce the daily intake of magnesium.

Some industrial processes also play a role. The refining of cereals, for example, removes part of the bran and germ, precisely the components where a significant portion of vitamins and minerals is concentrated. This is one of the reasons why, when possible, experts recommend alternating or preferring whole grains over refined versions.

Cooking can make a difference

Even the way we prepare food can affect its magnesium content.

Vegetables, for example, can lose some minerals during prolonged boiling, especially if the cooking water is discarded. Techniques such as steaming, quick pan-frying, or raw consumption generally help to better preserve the nutritional value of foods.

Naturally, this does not mean giving up cooked foods. It simply means adopting small precautions that, over time, can help make the diet even richer in nutrients.

Adding a handful of nuts to breakfast, choosing whole wheat bread and pasta a few more times during the week, including legumes in the menu more frequently, or preparing a side dish of green leafy vegetables are simple actions that, accumulated over time, can help naturally increase magnesium intake.

During the summer, these habits become even easier to adopt. When it's 35 or 40 °C outside, the idea of turning on the oven or spending an hour at the stove is certainly not the most inviting. It is precisely during this period that fresh dishes such as salads, raw vegetables, legumes, fruits, and nuts naturally find more space on the table. In addition to being practical and light, these foods can help ensure a good intake of magnesium, fitting perfectly into a varied and balanced diet.

Magnesium deficiency in summer

Summer puts a strain on our body, increasing the risk of magnesium deficiency during periods of greater exertion. High temperatures, sweating, physical activity, outdoor work, and more intense days can make it more difficult to maintain a balanced diet, adequate mineral intake, and combat summer fatigue.

For this reason, in addition to proper hydration and a varied diet, some people choose to resort to magnesium supplementation, especially during periods when daily needs increase.

For those who prefer a practical solution, Agrilab Transdermal Magnesium Patches represent an alternative to capsules and sachets, easily integrated into the daily routine. As with any supplement, it is important to remember that they do not replace a varied and balanced diet or a healthy lifestyle.

Warm regards from Agrilab.

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