Magnesium is one of the important macronutrients in the human body. He is involved in the most important physiological processes. A sufficient amount of this macronutrient ensures good health. The lack of magnesium in the body, the symptoms of which we will list below, leads to the development of a variety of diseases. According to WHO, about 65% of the world's population suffers from its shortage.
Functions
Magnesium is responsible for the transfer of calcium and sodium ions at the cellular level; it independently controls the state of the cell membrane. Due to the movement of its ions, a nerve impulse arises. As soon as there is a shortage of magnesium in the body, the symptoms are not long in coming.
The macrocell helps the body cope with stressful situations, reduces the risk of the appearance and development of exciting processes in the central nervous system. Thanks to magnesium, people may not notice dramatic changes in the weather. Any reactions associated with the formation, accumulation, transfer and expenditure of energy occur with his direct participation. Magnesium regulates the elimination of free radicals and oxidation products from the body.
Daily requirement
The content of macronutrients in the body does not exceed 20 g, it is concentrated in bone tissue (mainly). For normal functioning, the body is enough from 280 to 320 mg per day. Pregnant women need up to 350-380 mg per day. In athletes, the daily norm of magnesium is 430-450 mg. In fact, you do not need so much to feel good.
Lack of magnesium in the body: symptoms
The following unpleasant sensations can occur from time to time even in a healthy person for several reasons. Of course, if this rarely happens, then you should not immediately seek medical help. When symptoms recur more and more often and become chronic, it makes sense to visit a doctor who will prescribe the necessary examination.
The main signs of a lack of magnesium in the body may seem insignificant, but do not leave them unattended. It:
- Feeling of constant fatigue. Absent-mindedness, difficulty in perceiving information.
- Cramping, tingling in legs and arms. Often there is a feeling that the limbs are numb.
- Dizziness and loss of balance for no particular reason.
- Baldness, weak nails and caries.
- Nervous tic of the lower eyelids.
- Frequent insomnia, nightmares.
- Sensation of fatigue, even if the dream lasted 7-8 hours.
- Flickering dots in front of the eyes, fogging.
- Fussiness, an attempt to do everything at once.
- Stomach cramps ending in diarrhea.
- Depressive state.
- Sensitivity to weather changes, which is expressed in aches in the joints, diseases of the gums and teeth.
How to make sure magnesium is deficient
Agree that many of the listed symptoms can be attributed to the personality traits of a person (fussy, disorganized, unable to complete the job) or to regard them as signs of various diseases. It turns out that the whole thing is the lack of a macrocell. You should pay attention to the signs of magnesium deficiency in the body if you have noticed several symptoms at the same time.
A clinical blood test can detect a macronutrient deficiency in only 10-12% of patients. In most cases, when there is not enough magnesium in the blood, it enters it from the bones. But at the same time, in the latter a macroelement deficiency is formed. There is a simple diagnostic method: try to stretch or tighten your muscles. If at the same time you feel pain in the ankles, then the symptoms of magnesium deficiency in the body did not appear by chance. You need to contact a specialist.
What makes you feel unwell
The body is so arranged that we begin to feel fatigue only after performing physical or mental work. Night sleep allows all organs and muscles to relax, metabolic processes are improving. Early in the morning, at about 6 o’clock, the adrenal glands begin active work on the production of hormones that “charge” the body and allow you to maintain wonderful health until evening. If there is not enough magnesium in the body, a malfunction occurs, and activity manifests itself in the evening, and in the morning you feel overwhelmed.
As for problems with the nervous system (sleep disturbance, cramping, tics and twitching), they arise due to a violation of ion exchange. If the macronutrient is not enough, this process is messed up.
Even the appearance of early wrinkles, scientists are increasingly associated with a lack of magnesium. The macroelement is directly involved in the synthesis of collagen - the main component of healthy skin, joints and tendons. Premature aging, which modern people are trying to fight with different methods, can be defeated if the deficiency of magnesium in the body is excluded. Moreover, the macrocell is merciless to free radicals that appear as a result of metabolic processes in the body. The structure of connective tissue is directly dependent on the presence of magnesium.
What is dangerous macronutrient deficiency for pregnant women
Many processes taking place in the uterus are carried out with the direct participation of calcium, the exchange of which is impossible with a lack of magnesium. In the worst cases, the risk of abortion increases, which is especially dangerous in the second and third trimesters. Pregnant women also show a lack of magnesium in the body. Symptoms can be expressed in the appearance of edema or in excessive nervous irritability, tearfulness. If muscle tone occurs as a result of a lack of magnesium, then this can become a threat to the full bearing of the baby. Additionally, vomiting, dizziness, and caviar occur.
A macroelement deficiency arises due to its inconsistent intake into the body of a pregnant woman. Doctors must prescribe additional medications to rule out magnesium deficiency. With hypertension and late toxicosis, macronutrient excretion can be triggered. This problem is also solved by prescribing medications.
Why is there a lack of magnesium
Any person knows the feeling of excitement when the body experiences a strong nervous tension. We can worry for the slightest reason, not knowing that at this moment “stress hormones” are produced in the body, in the synthesis of which magnesium plays an important role. Nerve stress, for its part, requires a lot of energy. And here magnesium again “works”, supporting the optimal energy balance in the body. It is necessary to ensure a constant supply of macronutrient, otherwise it will deficit. In this case, there are signs of a lack of magnesium in the body.
A similar problem is often encountered by children who go to school and engage in sports sections.
The load may be unbearable. Apathy occurs in children, interest in learning is lost, complaints of headache and fatigue appear, and the ability to concentrate is reduced.
Characteristic is the lack of magnesium for athletes. With enhanced training, a certain number of macronutrients come out with sweat. Magnesium is also consumed during active muscle work. Lack of magnesium in the body also occurs during pregnancy and in the lactation period, with the use of certain drugs and contraceptives, with a passion for mono-diets.
Today, much is said about the dangers of eating fast food. It is impossible not to mention her now. Fast saturation, the intake of a large number of calories is the main problem of modern nutrition, when people increasingly prefer purified food from impurities, forgetting that the body lacks valuable elements. During heat treatment, 50 to 80% of magnesium is lost. Good nutrition is one way to solve the problem.
The effects of prolonged magnesium deficiency
- There are problems with the cardiovascular system, hypotension and hypertension occur, and frequent dizziness worries.
- Since magnesium closely interacts with calcium, its deficiency leads to the fact that “free” calcium is simply deposited in small vessels.
- In childhood, a lack of macronutrient can cause a lag in growth and development.
- There are neuropsychiatric diseases, the risk of developing depression, nervousness, irritability, seizures and convulsions increases.
- Asthma may occur.
- There is no normal sex drive. There are frequent cases of infertility diagnostics.
- Seals may appear in the soft tissues, where later cancerous tumors occur.
- Sudden Infant Death Syndrome.
- Type 2 diabetes.
- Frequent respiratory infections.
However, do not allow excess magnesium intake. The body seeks to get rid of excess macronutrient. Diarrhea appears, during which not only magnesium is excreted, but also many useful substances. It is best to use it in combination with calcium - so there will be no overdose, and health will quickly improve.
Nutrition - a source of macronutrients
Our well-being depends on what we eat. Magnesium is a part of green vegetables, salads, is present in dill, parsley, celery and cilantro.
Add foods rich in them to your diet and enjoy tasty and healthy foods. The macronutrient is present in various quantities in nuts and cereals, vegetables and fruits. If there are signs of a lack of magnesium in the body, check out the list of healthy foods. Include them in the daily menu (the amount in mg / 100 g is indicated in parentheses).
It is good to eat nuts: sesame (530), almonds (270), cashews (268), hazelnuts (183), peanuts (176), walnuts (125). Add wheat bran (480), buckwheat (224), millet (159), wheat (155) to the diet. Dried fruits are not only rich in potassium, they also contain useful magnesium: dried coconuts (90), dried apricots (65), dates (55), prunes (35), raisins (35). There is a macroelement in potatoes (33), beets (20), carrots (22), cauliflower and broccoli (24 each). It is in beef and chicken meat, fruits and herbs.
Vitamin supplementation
As you can see, most of the foods that we eat every day contain this macro element. So why is there a lack of magnesium in the body, the symptoms of which cause a lot of discomfort?
The thing is that in recent years, the development of agriculture has been rapidly growing, chemicals have been used in large quantities. All this poisons and impoverishes the soil. According to various sources, over the past decade, the content of nutrients in fruits and vegetables has decreased by 15-20 times. In addition, useful substances from products are not fully absorbed by the body. Hence the lack of macro- and micronutrients, even with good nutrition. It turns out that taking additional drugs is required.
In the case of magnesium deficiency, choose complexes that also contain calcium, which will ensure the full absorption of both elements. Pharmacists offer drugs where magnesium is combined with calcium, which ensures good health. These are “Calcium Magnesium Chelate”, “Calcimax”, vitamins containing both of these elements.