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How Much Magnesium Should You Take? Everything About Magnesium

How Much Magnesium Should You Take? Everything About Magnesium

Magnesium is an essential mineral that is found in large quantities in the human body. About 50% of the total magnesium is in the bone system, and the other half is inside the cells. Only 1% of the total magnesium enters the blood.

This mineral is involved in over 300 biochemical reactions taking place in our body. The most important roles of magnesium are: it protects nerves and muscles, keeps a constant heart rate, stimulates the immune system, participates in bone formation, prevents osteoporosis, influences blood pressure, is involved in protein synthesis and regulates blood sugar levels.

Magnesium deficiency

Although symptoms of magnesium deficiency are rare, many people fail to consume sufficient amounts. This increases the risk of cardiovascular disease and weakening of the immune system, diarrhoea, vomiting, etc. The absorption of magnesium is influenced by the health of the digestive system and the kidneys. Magnesium is absorbed in the small intestine and then transported to cells and tissues through the blood.

Approximately 30-50% of the amount present in food is absorbed in the small intestine, and people with digestive disorders have difficulty in absorbing it.

The kidneys, if healthy, can limit the amount of magnesium lost through the urine when the external intake is limited. A large amount of magnesium in the urine can be caused by various medications, diabetes and excess alcohol.

The early symptoms of magnesium deficiency are the loss of appetite, nausea, fatigue, and as deficiency worsens, symptoms such as numbness, tingling, muscle contractions and cramps, nerve crises, personality changes, and irregular heartbeat occur.

Serious deficiencies also affect the amount of calcium and potassium in the blood. The symptoms listed above are associated with other conditions and you should consult a specialist for appropriate treatment.

Categories requiring higher magnesium consumption:

  • People taking antibiotic, diuretic and anti-cancer treatments.
  • People who suffer from diabetes and who fail to control it.
  • Drinkers.
  • People who suffer from digestive system disorders.
  • People suffering from the deficiency of calcium or potassium; supplementing the amount of magnesium can correct these deficiencies.
  • The elderly.

The above categories require a higher magnesium intake and in some cases, it is necessary to use nutritional supplements.

Excess magnesium

Magnesium present in food is not dangerous, but the one found in food supplements can cause various side effects such as diarrhoea and abdominal cramps.

Signs of excess magnesium may be similar to those seen in the case of deficiency.

You need to be careful about the use of antacids and laxatives because many such drugs contain very large amounts of magnesium and there have been plenty of excesses. People suffering from kidney problems can become poisoned much faster due to deficiency of excess magnesium. Because magnesium is not dangerous, the maximum allowed limit is only for those present in supplements and medications.

Magnesium participates, as a cofactor, in over 300 known enzymatic reactions, included in the spectrum of metabolic activity. Energy production, glucose metabolism, oxidation of fatty acids and activation of amino acids all require magnesium.

Magnesium participates in protein biosynthesis (body protein formation), but also in the transmission of genetic information. Concomitantly, magnesium is involved in the transmission of nerve signals, increases adaptability to cold, serves as a component of bone and dental enamel, and also participates in vasodilation.

Possible interactions:

  • Calcium can reduce the amount of magnesium absorbed because they share the common intestinal transport system between them. The ratio of the amount of calcium to magnesium in the diet should be 2: 1;
  • The high amount of fat in the diet can reduce the amount of magnesium absorbed, since fatty acids form together with magnesium soap-like salts that are not assimilated into the gastrointestinal tract;
  • Fibrous foods can affect the loss of mineral substances, including magnesium; – supplementation of folic acid may increase the need for calcium because of the increased activity of enzymes that require magnesium for normal activity; – iron can reduce the amount of magnesium assimilated in the intestines.
  • Calciferol (vitamin D) stimulates to some extent assimilation of magnesium in the intestines, but since this affects more calcium, additional calcium intake may cause relative magnesium deficiency;
  • Vitamin E deficiency may reduce magnesium levels in tissues;
  • Alcohol, potassium and caffeine increase magnesium loss through the kidneys; – consuming large amounts of sugar causes an increase in the need for magnesium;
  • High-protein diet requires additional magnesium, especially during new tissue constructions, ie children, those who practice sports, pregnant women and nursing mothers;

Magnesium sources

Green vegetables are very good sources of magnesium because of the chlorophyll molecules containing this mineral. Other sources of magnesium include peas, beans, lentils, pumpkin seeds, and sunflower, whole grains and drinking water.

Generally, magnesium from food sources is sufficient to meet the body’s needs, but there are situations where dietary supplements are needed. Contact a specialist before using them.

According to specialists, 3 adults out of 4 have insufficient magnesium intake compared to the recommended daily dose. One of the main causes of magnesium deficiency is inadequate nutrition due to an increased demand for the body, including stress. The more stressed we are, the more magnesium we lose. Also, a poor intestinal absorption can lead to lower magnesium levels in the body.

Symptoms of magnesium deficiency are nervousness, irritability, fatigue, minor sleep disturbances, anxiety, and people with more intense physical activity, muscle cramps and tingling. Stress is one of the daily challenges and burdens. The body has to cope with stress, both at the moment and in time, by combating and mitigating its negative effects. A handy solution is an increased intake of magnesium.

This is one of the vital minerals in the development of numerous metabolic functions, but its truly important role is to maintain the internal surface of the arteries smoothly, intervening in regulating blood pressure in stress-induced special situations.

Magnesium deficiency accelerates the aging process

Magnesium is the remedy against fatigue and stress, rebalancing the nervous system, and being a real “super-refined fuel” for it, maintaining the neuro-muscular balance and intervening in the most delicate biochemical processes of the body.

How much magnesium does the body need?

Magnesium intake is related to age, sex and health. For adults, specialists quoted by Health News recommend a daily intake of 300-350 mg for men and 280 mg for women. The amount may increase for pregnant women up to 355 mg.

Massage to relieve stress and tension

Newborns for up to six months need 40 mg, and those who are between six months and one year – 60 mg. Children from 1 to 3 years need 80 mg, from 4 to 6 years, 120 mg and 7 to 10 years of 170 mg. Consumption increases progressively during life to reach around the age of 18 to 300 mg.

9 out of 10 people are deficient in magnesium Ideally, magnesium comes exclusively from food. Here are the foods that are richest in magnesium and can provide the daily intake you need: vegetables (spinach, broccoli, potatoes, cabbage), fruits (bananas, avocados), cereals, seeds (pumpkin and sunflower) nuts, peanut butter, dried fruit, milk, fish, cocoa. Although it is a fundamental mineral for proper functioning of the body and nerve cell, 90 percent of people have magnesium deficiency.

Magnesium deficiency can cause lack of energy, insomnia, tiredness, anxiety, panic attacks, but also laryngeal spasm, as well as problems of the cardiovascular system, asthma and bone pharyngitis. Magnesium deficiencies arise from a variety of causes: alcohol, tobacco, excessive sweating, drug abuse, hypothyroidism, diabetes, and under stress. What does magnesium do in the body?

Magnesium acts directly in the metabolism of vitamin C, calcium, phosphorus, potassium and sodium, prevents calcium deposition and the formation of bile and kidney calculi, strengthens the tooth enamel; occurs in the metabolism of carbohydrates, lipids and proteins. It contributes fundamentally to the release of energy, and is a natural calmer along with calcium.

Magnesium is a calcium antagonist, an excess of calcium triggering an intense magnesium elimination in the urine. Stress level, measured by computer Magnesium treatment is effective in many diseases, including diarrhea, depression, digestive disorders, allergies, rickets, kidney stones and some skin diseases.

Reasons you need magnesium:

It prevents cartilage degeneration and implicitly helps prevent more problems such as osteoarthritis or joint pains.

It is the main mineral that drives the muscular discomfort away. By consuming magnesium you can prevent the following problems: spasms, cramps, tingling, numbness or trembling. Regulates irregular heartbeats. Helps to normalize blood pressure.

Removes headaches or jaw because they are often caused by muscle strain. It relieves dizziness that can also be caused by tense muscles in the cervical area. It helps you adapt more quickly to changes in luminous intensity.

It helps those who do not see well in dark areas or those who are hypersensitive to noise. Provides energy and fight against fatigue, so it is highly recommended during recovery for people suffering from chronic fatigue, fibromyalgia or weakness.

Induces appetite. Get rid of nausea and vomiting.

Improves intestinal transit, getting rid of constipation. Improves menstrual cramps. Reduces the desire to consume salt or chocolate.

Regulates the nervous system in case of insomnia, anxiety, hyperactivity, restlessness, panic attacks, phobias. This helps synthesize collagen, a fundamental element for skeleton, tendons and cartilage.

If you suffer from collagen deficiency, you should know that vitamin C and protein should be consumed at the same meal.

Foods rich in magnesium There are many foods that are rich in magnesium. Try to include a few at each table: Cocoa: Black chocolate has about 500 milligrams of magnesium per 100 grams of product.

Leafy vegetable seeds closed: green lettuce, spinach, Swiss beets, broccoli, etc. Fruits: bananas, peaches, avocados, apricots, plums.

Dried fruits: almonds, caju, nuts, oats. Vegetables: lentils and beans. Cereals: whole rice, millet, oats. Potatoes Pumpkin

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