Magnesium – is a vital mineral that plays a significant role in maintaining good health. It is an essential nutrient involved in various metabolic processes within the body. A deficiency in this crucial mineral can lead to a range of unpleasant ailments.
The properties of this element are significant for people of all age groups. The demand for magnesium is high in both children and adults.
Absorption of the mineral occurs in the small intestine and partially in the duodenum. Magnesium can be absorbed through ingested foods or supplied through supplements. Sometimes, magnesium absorption can be impaired, making it difficult to take adequate amounts of the mineral.
Minerals are essential nutrients that must be supplied to the body in adequate amounts. They play many vital functions in the human body. Nutrients can be classified into two types: micronutrients and macronutrients.
Deficiencies in both types of nutrients have a significant impact on health, leading to a decline in overall well-being and increasing the risk of developing various diseases. Mineral deficiencies are often observed in individuals engaged in physically demanding work, experiencing stress or fatigue, and participating in sports. Macronutrient minerals include:
Macronutrients – are minerals found in many foods, and we must provide them in adequate daily doses.
Micronutrients – are minerals that are needed by the body in trace amounts but are also essential for health.
Magnesium is the most critical intracellular cation, activating hundreds of enzymes. This mineral exerts beneficial effects on the functioning of many organs and systems. From activating enzymes to supporting proper bodily functions, magnesium's importance cannot be overstated. The most important functions of magnesium include:
Protein biosynthesis is one of the most crucial life processes at the cellular level. This process is very complicated, generally involving the formation of protein molecules. Proteins play a crucial role in carrying out various reactions within a living organism. For protein biosynthesis to occur accurately, the coordinated interaction of numerous macromolecules, including magnesium, is necessary.
Magnesium actively participates in the process of protein synthesis by activating enzymes
and stabilizing ribosomes, which are responsible for forming proteins. A decrease in magnesium levels can significantly affect protein synthesis.
Magnesium is also an essential element for the proper functioning of the central nervous system. Its adequate levels support memory and concentration. In addition, it can be helpful during stress and fatigue, which often accompany people who work mentally. Magnesium is an ion with a calming effect. It reduces the excitability of nerve cells.
Having the proper levels of magnesium in our body is crucial for various functions. One important role it plays is in the synthesis of serotonin, which promotes good mood and helps regulate sleep. Additionally, magnesium has the ability to inhibit the release of adrenaline and norepinephrine, leading to reduced stress levels and a sense of calmness.
Moreover, magnesium is involved in regulating melatonin levels, directly impacting our sleep patterns. Clinical studies have demonstrated that magnesium supplementation can significantly increase both the duration and efficiency of sleep. Furthermore, magnesium is essential for maintaining optimal body temperature through its involvement in thermoregulation.
Magnesium plays a fundamental role in promoting proper bone health by aiding in the formation of bone tissue. Together with calcium, vitamin D, and phosphorus, it influences the appropriate mineralization of bones protecting us from osteoporosis. It is responsible for the activity of osteoblasts and osteoclasts, i.e., cells that participate in bone metabolism.
Magnesium facilitates the absorption of calcium into bone cells and, at the same time, limits its penetration into soft tissues. In addition, the mineral helps maintain healthy teeth. Magnesium is a building block of teeth, promotes proper mineralization, and is part of saliva.
Magnesium regulates calcium levels and increases the absorption of vitamin D3. Thus, it contributes to the maintenance of healthy teeth and gums.
Magnesium has a proven effect on the circulatory system. It is responsible for reducing the contractility of blood vessels, thus preventing the development of high blood tension. The mineral determines the proper contractility of skeletal muscles, including one of the most important ones – the heart muscle.
Through this process, it prevents cardiac arrhythmias. Also, it reduces the risk of blood clots and prevents myocardial hypoxia, which can lead to ischemic heart disease. Research has found that a chronic lack of magnesium in the body can play a role in the development of hypertension, also known as high blood pressure. This is because magnesium has protective properties for the arteries against a condition called atherosclerosis.
Additionally, it has been observed that magnesium has a relaxing effect on the smooth muscles lining blood vessels.In addition, it improves endothelial function and prevents the deposition of cholesterol deposits.
The body requires a daily intake of magnesium, which is obtained through our diet. It is important to maintain adequate levels of this essential element regardless of age or gender. Health organizations in North America recommend the following daily magnesium intakes for adults:
per day; per day;Having low levels of magnesium in the blood can lead to a condition known as hypomagnesemia, while excessively high levels can cause hypermagnesemia. Teenagers, adolescents, and pregnant or breastfeeding women are particularly susceptible to experiencing either deficiency or excess of magnesium.
This group should provide their bodies with 400 to 700 mg of magnesium daily. The basis is to provide magnesium through a well-balanced diet, which can be further supported by supplements.
Nowadays, dietary deficiency of minerals and vitamins is a severe problem. As for magnesium, it has been found that the content of this element in fruits and vegetables has declined over the past fifty years. Moreover, the majority of magnesium is lost during food processing, which contributes to a widespread deficiency in people worldwide who fail to meet the daily minimum requirement for this vital nutrient.
Hypomagnesemia – a condition characterized by a significant lack of magnesium in the body, can occur due to various factors. It is challenging to diagnose magnesium deficiency since its symptoms are not specific. Also, an average serum magnesium concentration does not rule out a fault. This is because this ion is mainly found in cells. Like other electrolyte disorders, the treatment of hypomagnesemia consists primarily of determining the cause of the deficiency of this element and eliminating it.
Causes of magnesium deficiency
Diet – Most magnesium is provided by food. If you have an unhealthy diet, insufficient magnesium can be absorbed by the body. A diet that lacks vegetables and fruits and consists mainly of processed foods can contribute to magnesium deficiency. Additionally, excessive consumption of substances that hinder magnesium absorption, such as coffee, tea, and alcohol, can also lead to a deficiency.
Magnesium malabsorption – Various electrolytes and nutrients, including magnesium, can be deficient due to the poor absorption of magnesium. Certain diseases like intestinal diseases or chronic digestive disorders along with abuse of certain drugs like proton pump inhibitors may also result in magnesium deficiency.
Chronic stress – Stress increases the need for magnesium. Stress and magnesium deficiency causes a vicious cycle. The role of magnesium in the human body is to inhibit excessive stress response. The part of magnesium in the human body is to inhibit exaggerated stress response, so the level of this element in our body is related to the level of perceived stress. When the body lacks magnesium, it can lead to tension and stress. Interestingly, stress itself can increase magnesium deficiency.
Physical activity – Intense physical activity is another cause of magnesium deficiency as sweating during exercise leads to mineral loss. This is why athletes and individuals with active lifestyles should pay extra attention to maintaining proper levels of magnesium in their bodies.
Medications – Magnesium levels also decrease significantly after antibiotic therapy, taking diuretics, and hormonal contraception. Also, regular intake of drugs that reduce gastric acid secretion affects the impaired absorption of magnesium.
Diseases – Magnesium deficiency in the body can be affected by many conditions. Magnesium metabolism is most affected by the kidneys, which regulate excretion, so that kidney diseases can cause magnesium deficiency. Endocrine disorders and gastrointestinal diseases can also contribute to macronutrient deficiencies.
When the body lacks minerals, it often sends signals to alert us. One common example is magnesium deficiency, which can lead to various negative changes in the body. However, recognizing the symptoms of hypomagnesemia can be challenging because they can easily be mistaken for symptoms of other diseases. Symptoms of magnesium deficiency can include:
Fatigue and muscle weakness are adults' most common and recognizable symptoms of magnesium deficiency. When the body lacks magnesium for extended periods, it can lead to various neuromuscular issues. Some common complaints include sensory disturbances, muscle cramps, and tremors.
Furthermore, inadequate magnesium levels can negatively impact the condition of hair and nails. Headaches and migraines are also linked to magnesium deficiency in the body. Additionally, heart function is significantly affected by low magnesium concentrations.
This is because insufficient magnesium leads to an abnormal influx of calcium ions into the cells of the heart muscle, resulting in painful contractions. It can also cause cardiac arrhythmias, which manifest as an irregular heartbeat. Potassium deficiency and calcium deficiency may further accompany a lack of magnesium.
Symptoms of magnesium deficiency can be associated with the nervous system. The most common symptoms in this age group include problems with concentration and frequent feelings of anxiety. Lack of this element can also be associated with excessive nervous excitability and aggression. However, depressive states are also possible due to magnesium's association with serotonin secretion.
People with magnesium deficiency may also have sleep problems – difficulty falling asleep and impaired sleep quality. Lack of an adequate supply of magnesium can even lead to insomnia. Magnesium supports the work of the nervous system and promotes mental balance, so its deficiency significantly impairs mental health.
Magnesium deficiency is much more common, but excess of this mineral is also possible. Magnesium is an element that we supply ourselves with food rarely causes adverse effects. Magnesium levels that are too high are usually associated with diseases, medications taken, or improper supplementation.
Hypermagnesemia – refers to an excessive concentration of magnesium in the blood, surpassing the normal range. An elevated level of magnesium can have negative effects on the body. It's worth noting that magnesium overdose is extremely uncommon. If someone experiences a mild overdose, it is recommended to reduce the intake of magnesium. See medical attention for severe overdose symptoms of persistently high magnesium levels in the blood. Injections, drugs, laxatives, gastric lavage, and dialysis are used to treat severe hypermagnesemia in the most serious cases.
Causes of excess magnesium
Diseases – Magnesium overdose most often occurs as a result of illness. Particular caution should be exercised by people with kidney failure. For people whose kidneys do not work correctly, these organs do not remove excess magnesium from the body. Hypermagnesemia can also be caused by adrenal and thyroid insufficiency. In addition, it is often observed in individuals with cancer, which may indicate a progression of the disease.
Medications – Medications containing lithium increase the risk of magnesium overdose. Lithium is commonly prescribed for psychiatric disorders and it enhances the effects of magnesium, resulting in excessive absorption of the mineral.
Supplementation – Over-supplementation with magnesium preparations can also contribute to hypermagnesemia. If taking magnesium supplements, always follow the recommended dose guidelines. Monitoring magnesium levels and considering individual magnesium requirements is a good idea.
Although magnesium overdose is extremely rare, it can occur and give various symptoms. Although mild hypermagnesemia can be asymptomatic or have symptoms of very low intensity. Symptoms of magnesium excess include:
Excess magnesium often manifests in harmless symptoms such as headaches and dizziness. Abnormalities of the digestive system may also occur. Extra magnesium sometimes causes constipation and urinary retention, although hypermagnesemia can manifest as diarrhea and dehydration in the first place.
In more severe cases, heart-related symptoms can occur. When magnesium concentrations are very high, muscle paralysis, respiratory distress, and even coma can occur. However, these are cases of extreme overdose.
The body can obtain magnesium through various sources, including food. A well-rounded diet that includes unprocessed and diverse foods is important for ensuring an adequate intake of magnesium. Including magnesium-rich foods in your diet is essential for proper heart and muscle function.
Consuming enough magnesium-rich foods can help reduce the risk of cardiovascular disease, atherosclerosis, and high blood pressure. The presence of varied sources of magnesium in the daily diet determines the correct concentration of this element in tissues and body fluids. Sources of magnesium are primarily products such as:
Plant sources of magnesium are primarily grain products. An excellent source of magnesium is wheat bran. In addition, brown rice, buckwheat, and barley groats are also rich in magnesium. If you want to increase the supply of magnesium, it is worth replacing white bread with rye or graham bread.
In addition, oatmeal and cornflakes are also great ways to have a magnesium breakfast. The basis of the food pyramid is cereal products. Just reach for them wisely, and replenishing magnesium levels will be acceptable.
Magnesium can even be found in dairy products such as milk, yellow cheese, cottage cheese, and eggs. However, the value of magnesium in such products is relatively low. Yellow cheeses have most of this mineral. However, it is worth combining magnesium-rich products with dairy products since the lactose and calcium in them improve magnesium absorption.
Nuts are an excellent source of magnesium. The richest in magnesium are almonds, cashews, and Brazil nuts. Both magnesium and unsaturated fatty acids in nuts significantly affect brain function. Eating nuts regularly improves concentration and memory. Nuts are also rich in other minerals such as potassium and iron. Meanwhile, the magnesium contained in them also prevents feelings of fatigue.
Magnesium can be found in many readily available vegetables. Parsley leaves and spinach has the most magnesium. In general, green vegetables can provide more magnesium. But we can also find this mineral in potatoes.
Legumes are also a good source of magnesium. Compared to meat, plants in this category, such as beans and peas, have a proportionally higher content of minerals, including magnesium. Significantly, magnesium is best absorbed if vegetables are eaten raw, without heat treatment.
Depending on the type, fruits contain magnesium, although not in such large amounts as vegetables or other products. In most fruits, you will find a small piece of magnesium. But raw avocados contain more magnesium. Also, naturally eating fruits is better because heat treatment deprives them of valuable nutrients.
However, it is worth remembering that magnesium is much better absorbed in an acidic environment. Adding a source of vitamin C to a magnesium-rich meal can enhance the absorption of magnesium. Foods like currants are particularly high in vitamin C.
Cocoa provides a great deal of magnesium. Raw cocoa is best, but dark chocolate will also work. It is quite a healthy, valuable snack that can be eaten in small amounts to increase the supply of magnesium.
Another good way is to combine cocoa with milk, which will positively affect magnesium absorption. It's important to mention that individuals with allergies, high blood pressure, and certain heart conditions should not consume this magnesium cocoa source.
Animal sources of magnesium are mainly meat. A lot of magnesium can be found in pork and beef. However, the core provides a relatively small amount of the mineral compared to other products. More magnesium can be found in green vegetables or fish.
While meat does not specifically impact magnesium absorption, it does offer essential protein and other important nutrients. It's worth noting that a well-balanced diet is the foundation of overall health and wellness.
Fish is a much better source of magnesium than meat. Tuna and salmon are rich sources of magnesium. Seafood in general can also provide significant amounts of this mineral. To increase your intake of magnesium, consider incorporating more fish dishes into your diet. In addition to providing magnesium, fish has many other health-promoting properties, so it is recommended to eat it regularly.
Magnesium requirements vary depending on age or gender, as well as lifestyle. There is a significantly higher demand for physically active people and women of childbearing age, especially during pregnancy and lactation.
Magnesium deficiency can harm a woman's fertility. Magnesium is crucial for the proper development of a baby during pregnancy. It helps prevent motor skill impairments and reduces the risk of premature birth. It is recommended to ensure adequate magnesium levels before getting pregnant.
The daily dosage of magnesium for pregnant women ranges from 400 to 1,000 mg per day, as advised by a doctor. However, it's important to consult with a doctor before taking any supplements during pregnancy, as excessive magnesium intake can be just as harmful as a deficiency.
Magnesium is necessary mineral that participates in many critical metabolic processes. It has many valuable functions, including influencing brain function and protecting bones. It is classified as a macronutrient and dramatically impacts the proper functioning of the body. The role of magnesium in the body is vast, and a deficiency of this element can lead to many unpleasant ailments.
There are several factors that can lead to magnesium deficiency. Common symptoms in adults include fatigue and muscle weakness. However, it's important to note that excessive levels of magnesium should also be avoided. The appropriate dosage of magnesium depends on the individual's specific condition.
Magnesium is essential for children, infants, schoolchildren, adults, and pregnant women alike. You can find magnesium in foods. Cereal products and fish have the most magnesium. Magnesium supplementation is also possible to protect against magnesium deficiency, but it is best to consult a doctor beforehand.
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