In the human body, unconscious and invisible processes continuously occur with the participation of various minerals and trace elements. Everyone knows about the need for calcium to enter the body to maintain bones and teeth in good condition, and vitamin C to keep the immune system functioning smoothly. But for what the body needs magnesium and why it is so important to provide a sufficient amount of it, we will tell in this article.
How much magnesium is in us?
The human body contains about 20-30 grams of magnesium, with about half in the teeth and bones, 1% in the blood. The rest is distributed to the muscles, cells and organs, including the endocrine glands. Magnesium in the human body is one of the four most common minerals and, in one way or another, takes part in more than 350 biochemical interactions and processes.
Why is it for our body?
Magnesium, which is involved in most of the processes of our body, is necessary for the normal functioning of each organ. But, as doctors admit, this is the most important mineral for the heart.
So, here is another reason why magnesium is needed for the human body:
- It supports the normal functioning of the immune system and is involved in the production of antibodies.
- It normalizes blood pressure and stabilizes heart rate.
- Regulates the activity of the nervous system and helps prevent stress.
- It is involved in the regulation of blood glucose and reduces the likelihood of complications from diabetes.
- Promotes the normal growth and development of the skeletal system, and also supports the health of teeth and bones. In order for the body to assimilate the main building material for bones - calcium, magnesium is simply necessary.
- Participates in protein synthesis, and also activates metabolic processes.
- It has a relaxing and expanding effect on the vessels of the respiratory system.
Why is there a shortage?
As studies conducted both in our country and abroad show, magnesium deficiency can occur even in people taking vitamin-mineral complexes.
The following reasons for the deficiency of this element were identified:
- insufficient intake of magnesium with food;
- impaired absorption due to elevated levels of phosphates, lipids, and calcium;
- violation of the exchange processes of this element;
- high level of magnesium consumption:
- due to prolonged emotional, psychological or physiological stress;
- with increased intellectual and physical stress;
- during pregnancy;
- during a period of intensive growth;
- with heavy sweating;
- under the influence of high external temperatures;
- in the recovery phase after illness;
- with a disease of chronic alcoholism.
- long-term use of diuretics, antibiotics, antitumor and other medicines;
- intoxication with manganese, cobalt, aluminum, nickel, cadmium, lead or beryllium;
- intravenous therapeutic nutrition conducted over a long period of time;
- violation of the absorption of magnesium in the intestine for the following reasons:
- a significant decrease in the intestinal suction surface due to surgery or radiotherapy;
- chronic or acute diseases of the small intestine;
- dysbiosis of the large intestine;
- a state of steatorrhea, in which magnesium interacts with nonabsorbable fatty acids and is excreted in the feces.
Signs of deficiency
As already mentioned, the role of magnesium in the body is very large and its deficiency leads to disruption of the functioning of organs and systems, as well as to the emergence of various diseases.
The body signals a lack of this element with the following symptoms:
- Sleep disturbances, including insomnia.
- A state of fatigue and fatigue, even after normal sleep.
- High sensitivity to noise and other irritants.
- Sudden changes in blood pressure.
- Dizziness, migraines, frequent headaches and imbalances.
- Heart palpitations.
- Muscle cramps and cramps.
- Gastric cramps accompanied by diarrhea.
- Hair loss and brittle nails.
- Irritability.
If you want to know if you are facing magnesium deficiency, do the following exercise: stand up, tighten all your muscles and stretch with effort. If you feel painful and unpleasant sensations in your ankles, then it is urgent to take measures to restore the magnesium balance.
Symptoms of increased deficiency
Experts say that with an increase in magnesium deficiency, symptoms change in the direction of worsening. So, the initial stage of deficiency of this element is manifested by loss of appetite, high fatigue and nausea. The less magnesium remains, the more serious symptoms the body signals about it. The electrical activity of the heart and other muscles is disturbed, heart rhythm disturbances, muscle cramps, tingling or numbness of the extremities occur, sharp mood changes occur and depression develops.
As already mentioned, for calcium to be absorbed, magnesium is needed. Thus, a lack of magnesium can lead to a deficiency of potassium and calcium and even osteoporosis.
Types of Magnesium Deficiency
Doctors also subdivide magnesium deficiency into primary and secondary. Under the primary deficiency of magnesium is understood a congenital defect in its metabolism due to genetic factors. A secondary deficiency of this mineral occurs under the influence of various negative environmental factors and an improper lifestyle. In addition, a similar deficiency can be triggered by hormonal changes, such as pregnancy and menopause.
It is during these periods that magnesium is vital for a woman’s body. It is important for pregnant women to remember that for the normal development of the fetus, all micro and macro elements are needed. Before taking certain mineral and vitamin complexes, it is necessary to consult with an observing gynecologist.
Excess magnesium in the body
However, the effect of magnesium on the body is not always positive. An excessive amount of this mineral is observed quite rarely, since in a healthy person the kidneys almost immediately remove its excess. Therefore, it is rather difficult to poison with magnesium obtained with food or vitamin complexes. As a rule, poisoning with this mineral occurs with an overdose of magnesium-containing drugs administered intravenously, or with impaired renal function. Symptoms of excess magnesium:
- Muscle weakness and lethargy.
- Fatigue and decreased performance.
- Drowsiness, impaired speech and coordination.
- Slow heart rhythm, bouts of hypotension.
- Abdominal pain, nausea, vomiting, and diarrhea.
- Impaired renal function.
- Dry mucous membranes and thirst.
Magnesium rich foods
We figured out why magnesium is needed for the body, now let's look at what foods can help us maintain the level of this element at the proper level.
The largest amounts of magnesium are found in the following foods:
- dark green vegetables such as spinach, various types of cabbage, chard, dandelion greens and beets;
- crops such as brown rice, whole oats, barley and wheat;
- soybeans, beans, lentils and other legumes;
- seeds: pumpkin, sesame, flaxseed, sunflower;
- rice, wheat, rye bran and bread with them;
- spicy herbs such as basil, oregano, coriander, thyme, parsley and sage;
- bananas, apricots, peaches, prunes and avocados;
- dark chocolate and cocoa;
- sea fish and shellfish;
- unpasteurized and unsweetened cheeses and yoghurts.
We tried to answer the question of why magnesium is needed for the body, and also found out what reduces its amount and what increases. Perhaps small changes in your diet and lifestyle will help you avoid unpleasant symptoms of a deficiency in this vital mineral.