Health Benefits of Magnesium, What Are the Symptoms of Magnesium Deficiency?
Magnesium, the 4th most abundant mineral in the body, is a very important mineral for bodily functions. So what are the benefits of magnesium? What are the symptoms of magnesium deficiency? Let's see together
Magnesium is a very important mineral for the function of the body. Since the body does not produce magnesium, which is the 4th most abundant mineral in the body, it takes it through food and, if necessary, supplements.
Magnesium is involved in more than 300 metabolic reactions essential for human health, including energy production, regulation of blood pressure, nerve signal transmission, and muscle contraction. In the human body, 60% of magnesium is found in bones and teeth, 39% in soft tissues and the remaining 1% in blood. Magnesium is found more in the brain and heart than in other organs.
Magnesium helps maintain normal blood pressure, keep bones strong and heart rhythm stable. While low magnesium levels do not cause symptoms in the short term, they are linked to conditions such as type 2 diabetes, heart disease, mood disorders and migraines.
Adults who take less than the recommended amount of magnesium are more likely to have increased markers of inflammation. Inflammation has been linked to heart health, diabetes, and some cancers. Also, low magnesium level is a risk factor for osteoporosis. There is evidence that eating foods rich in magnesium and other minerals can help prevent high blood pressure in people with prehypertension.
Healthy individuals aged 4 years and older should take 375 mg of magnesium daily.
Health Benefits of Magnesium
- Magnesium is the most effective vitamin that balances cortisol in the brain.
- In order to maintain the internal balance of the body, the blood level must remain normal. However, while malnutrition and some nutrients taken into the body cause the blood level to be negatively affected, the task of magnesium is to maintain this balance.
- Magnesium element is important to keep the happiness hormone in balance. If you have enough magnesium in your body, your chances of experiencing depression and anxiety disorders are reduced.
- It contributes to the reduction of fatigue and exhaustion in the body.
- Contributes to electrolyte balance.
- It is an effective element in the protection of dental health.
- They have important functions in cell division.
- Contributes to the realization of muscle functions and energy production mechanisms.
- Protects cells from harmful elements such as aluminum, nickel, cadmium, mercury and lead.
- Increases the function of calcium and potassium in the body.
Magnesium deficiency is called hypomagnesemia in medical language. Excretion of magnesium is higher in people who sweat excessively or take certain medications. In situations such as stress and pregnancy, the amount of magnesium needed by the body increases. As age progresses or as the absorption in the intestines decreases due to the presence of gastrointestinal diseases, the amount of magnesium required increases. If the body cannot get enough of the magnesium it needs from outside, it starts to consume the magnesium stored in the bones.
Factors causing magnesium deficiency;
- type 2 Diabetes
- Drug addiction
- to smoke
- Kidney and liver diseases
- Wrong eating habits
- Overuse of diuretic drugs
- Due to frequent and regular use of antibiotics
- Excessive alcohol consumption
- Celiac disease
- Crohn's disease
Symptoms of magnesium deficiency include; loss of appetite, nausea, vomiting, hair loss, constipation, fatigue and weakness. In more severe cases; muscle cramps, cardiac arrhythmias, drowsiness, lack of concentration, mental confusion, fibromyalgia may occur.
Foods Containing Magnesium
Green leafy vegetables such as spinach, hazelnuts, walnuts, dried apricots, almonds, watermelon, poppy, arugula, turnips, eggplant, dates, leeks, celery, beans, peas, soybeans, milk, yogurt, nuts, bananas, avocados, buckwheat, chocolate , sunflower seeds, sesame, sole, whole grain cereals, hard waters are among the natural sources of magnesium.