Magnesium deficiency symptoms

How to compensate for magnesium deficiency with healthy eating

The lack of magnesium in the body causes many metabolic disorders (including diabetes which is the most common), and the solution to the problem can be found in green leafy vegetables, bananas, as well as in healthy nut fruits. What other food is rich in magnesium? How is this valuable mineral properly dosed in adults, children and pregnant women, find in our text.

Magnesium deficiency symptoms

You are worried about the constant fatigue, cannot concentrate well on your job, your attention is impaired, often irritable, and nervous and under stress, these are just some of the signals that show magnesium deficiency. In this case you should be sure to check with your doctor to confirm whether it comes to symptoms of magnesium deficiency. Of sixteen minerals that are essential to our body, this mineral occupies fourth high place: about 50 percent of this element is situated in our bones, and the residue was placed in the soft tissues, cells and body fluids. A person should have an average between 20 and 28 g of magnesium in the body. This remarkable mineral is involved in over 300 different biochemical processes, among other things, maintains our nerves, muscles and the defence function, regulates heart rhythm and together with calcium affects bone density. Magnesium in the body is used to activate many enzymes in the body, without it our body would not be possible to transform carbohydrates, fats and proteins into energy. Magnesium deficiency in the body leads to a number of metabolic disorders, particularly favours the development of diabetes. Its deficit is best compensated for foods rich in magnesium or plays a significant role in supplements.

What causes magnesium deficiency?

Several important factors affect the lack of magnesium in the body:

First of all, in most people it quite poorly absorbed, and its stocks in the body is easily excreted through the urine. Unhealthy beverages and similar drinks exhaust almost all of our reserves. Besides poor quality food (starvation, excessive amounts of milk and other dairy products, a lot of fatty foods, "soft" water, lack of proteins), as a way of life a lack of magnesium in children also appears during their growth and development. It is common to have magnesium deficiency in pregnancy, due to vomiting, diarrhoea, chronic kidney disease, disorders of the digestive organs, excessive sweating. Stress is also one of the causes of lack of magnesium in the body and leads to problems. Contributing are harmful habits such as smoking cigarettes, drinking alcohol and excessive amounts of coffee and tea also contribute to the lack of magnesium.

Magnesium is good for health

The effect of magnesium in the body is huge, its deficiency can cause many problems and health problems. In addition to causing chronic fatigue, lack of magnesium causes muscle pain, loss of concentration, lack of magnesium can cause depression, loss of hearing, heart burn, difficulty in calcium absorption, formation of kidney stones. The lack of this precious mineral also leads to increased blood clotting, particularly in already damaged blood vessels.
  • Hearing problems: Magnesium prevents the formation of free radicals that can cause damage to the cochlea, hearing aid and extremely uneasy buzzing in the ears (tinnitus).
  • Depression: a perennial scientific studies have proven that the depressed people who are suicidal have lack of magnesium in the body. However, this mineral solution is better than antidepressants since it has no side effects.
  • Muscle cramps or tremors: magnesium in foods or supplements will allow your muscles to relax, because it is known that its deficiency causes cramps, particularly in the feet, and hands, and can cause the tics on the face.
  • Cardiac arrhythmia: deficiency of this mineral leads to cardiac arrhythmias, irregular heart beat and, consequently, the occurrence of heart attacks and strokes. It is precisely because of it magnesium in the diet is used in the prevention and control of these diseases.
  • Kidney stones: This mineral prevents linking of calcium and oxalate, which actually creates stones.
  • Diabetes: without magnesium, glucose is not able to be taken up in our cell. The accumulation of glucose and insulin in the blood can cause damage to various tissues including the serious deterioration of the optic nerves.
How to compensate Magnesium with nutrition

Magnesium deficiency is always best to compensate in a natural way, by eating certain foods. In the first place, green leafy vegetables such as spinach, Swiss chard and kale. For the high content of magnesium are known nuts such as almonds and cashew nuts, sunflower seeds, pine nuts, ground flaxseed. Only 70 grams of pumpkin seeds provides nearly 100 percent of the daily requirement for magnesium. In addition to being an excellent source of vitamin D, and beneficial omega-3 fatty acids, meat fish such as mackerel, salmon, halibut and tuna can help to increase the intake of magnesium in the body. Foods rich in magnesium are certainly legumes like beans and lentils, and it has been proven that only 150 grams of soy meets the daily needs for minerals. Only one banana contains 32 milligrams of magnesium, but mineral-rich fruits are strawberries, blueberries, grapefruit and figs. The content of magnesium in plant foods depends on its concentration in the soil and conditions of cultivation. Since it is extremely soluble, it largely disappears when cooked. When it comes to grains and cereals, it is found in the bran and germ, as we may well explain why refined white flour contains relatively little magnesium in comparison to the integral one, which is always a better choice.

Magnesium in Food - LIST OF FOOD
  • Roasted pumpkin seeds: 530 mg per 100 grams of food.
  • Almonds: 300 milligrams
  • Brazil nuts: 225 milligrams
  • Sesame seeds: 200 milligrams
  • Peanuts (roasted, salted): 183 milligrams
  • Walnuts: 130-190 milligrams
  • Brown rice: 110 milligrams
  • Wholemeal bread: 85 milligrams
  • Spinach: 80 milligrams
  • Boiled Beans: 40 milligrams
  • Broccoli: 30 milligrams
  • Banana: 29 milligrams
  • Potatoes (baked) 25 mg
  • White bread: 20 milligrams
  • Low fat yogurt: 17 milligrams
  • Milk: 10 milligrams
  • White rice: 6 milligrams
  • Corn flakes: 6 milligrams

Magnesium Tablets dosage

In addition to food, deficiency of magnesium in the body can be replaced and supplemented with tablets of magnesium. Note the daily dose:
  • Children are recommended to consume 170 milligrams a day,
  • younger people up to 350 milligrams a day,
  • women up to 280 milligrams a day,
  • pregnant and lactating women up to 350 milligrams a day,
  • men up to 350 milligrams grams a day.

Is it possible to overdose with magnesium?

It is difficult to overdose with magnesium, but it can happen to people who have disrupted the work of the kidneys, which are responsible for the removal of excess minerals from the body. In the risk group are those who consume a large amount of magnesium supplements. Symptoms of an overdose of magnesium are nausea, vomiting, low blood pressure, confusion, slow heart rate, respiratory problems and lack of other minerals, usually calcium deficiency. When it comes to taking supplements, people taking certain drugs should be cautious. Increased intake of magnesium can lead to a lack of calcium in the intestines.

Magnesium in the body reduces the absorption of tetracyclines, bisphosphonates, quinolones, and levothyroxine. Many diuretics save potassium and at the same save the mineral magnesium, may affect to a large extent the increase in the body, while Thiazide and loop diuretics converting enzyme inhibitors cause a magnesium deficiency.

Share this

Related Posts

Next Post »