Deficiency symptoms due to insufficient intake of magnesium
Since magnesium is one of the essential minerals, a
deficiency can cause serious health problems. The mineral can”t be produced by
the body itself, but must be supplied with the daily diet. The daily
requirement for adolescents and adults is 300 to 400 milligrams. answerhop
Undersupply with magnesium
From a chemical point of view, magnesium is actually an
alkaline earth metal, but in the body this has little in common with its
original form. The magnesium in the body consists of magnesium ions in the
blood and magnesium compounds in the bones. Around 25 grams of it are stored in
an adult's body. More than 50 percent of it is in the bones, the rest in the
cells and in the blood. Both a deficiency and an excess of it can lead to
disorders of body functions and even illnesses . techqueer
In order to make a meaningful diagnosis of whether there is
a magnesium deficiency, a laboratory test of the blood and urine and possibly
additional stress tests are required. During the stress test, the blood is
first examined and then, after a high dose of the nutrient has been
administered, the blood value is measured again over several days. digitalknowledgetoday
Functions of magnesium in the body
Energy metabolism
Magnesium is involved in every process in the body that uses
up energy. For example, physical work, sport and exercise would never be
possible without the mineral. healthnutritionhints
Activity of the heart muscles
Magnesium is a calcium antagonist (antagonist of calcium)
and thus prevents calcium overload in the cells. This is particularly important
in cardiac muscle activity, i.e. the conduction of excitation in the heart. smartdiethealth
Protein synthesis (composition of proteins)
In the body, proteins can be found almost everywhere. They
are components of hormones, cartilage, muscles. They are used in the production
of antibodies and are found in cells. The organism needs a certain amount of
magnesium to produce these proteins. healthfitnesschampion
Interaction between nerves and muscles
Every cell is surround by a cell membrane. This is important
for the transmission of stimuli, including between nerves and muscles. Here the
mineral plays a major role. It stabilizes the cell membrane and ensures a
balanced permeability of the cell membrane.
Mineral content and bone structure
Calcium, vitamin D3 and phosphorus are just as essential for
the structure of bones and teeth as magnesium. The unborn child needs enough of
them during pregnancy.
Causes of Magnesium Deficiency
In addition to a genetic dispositions (hereditary
predisposition), numerous other factors can cause a deficiency.
Increased magnesium requirement
During pregnancy and breastfeed, women have an increased
need for magnesium, as the unborn child or infant is supplied with the mineral
via the mother. The daily requirement during pregnancy is 310-350 mg, while
breastfeeding around 390 mg of the mineral should be consumed per day.
Children and adolescents should also - depending on their
age - take in up to 400 mg of the nutrient daily, as the body needs more of it
during growth phases. Other factors that can lead to a significantly increased
magnesium requirement are physically or nervously strenuous work, stress,
massive physical strain (e.g. through competitive sports) or heavy sweating, for
example through regular sauna visits.
Decreased supply and absorption of magnesium
As a result of one-sided nutrition, dieting or fasting, it
can quickly happen that the body is not supplied with sufficient quantities of
the important mineral. Then there is a magnesium deficiency.
A reduced intake can be caused by chronic diseases of the
digestive organs with diarrhea and vomiting or a gluten intolerance.
Other possible reasons that lead to the body not being able
to absorb enough of the mineral are chronic intestinal inflammation (such as
ulcerative colitis or Crohn's disease), intestinal resections (surgical removal
of intestinal sections) or the so-called malabsorption syndrome (intestinal
disease that is insufficient Absorption of nutrients conditional)
Increased excretion by the kidneys
Various drugs can lead to a higher excretion of the and thus
to an undersupply. These include
diuretics (water-relieving drugs), antibiotics, cytostatics
and birth control pills.
Kidney disease, hyperthyroidism ( overactive thyroid gland )
and diabetes can also lead to increased excretion of the mineral in the urine.
Those who consume large amount of alcohol have an increased
need. Alcohol has a stimulating and accelerating effect on kidney activity,
which means that the body loses more of the vital mineral as a result of the
increased urine excretion than in people who drink less or no alcohol at all.
Furthermore, nicotine and coffee are considered “magnesium robbers”.
Cause hyperacidity
In the case of a disturbed acid-base balance , in which
there is over- acidification , more minerals are needed to neutralize the
acidic substances. In this case, more magnesium is required.
Signs of magnesium deficiency
An undersupply of magnesium (hypomagnesaemia) does not
always lead to symptoms. If symptoms occur, they can also be very different.
Possible indications of a deficiency include leg cramps or muscle cramps, sleep
disorders , fatigue and gastrointestinal problems such as constipation ,
diarrhea , nausea and vomiting .
Other possible deficiency symptoms are nervousness or inner
restlessness and dizziness , headache , tension in the muscles, muscle weakness
, trembling of the hands , susceptibility to stress and cardiac arrhythmias
such as palpitations or strong palpitations .
Daily magnesium requirement
According to the German Nutrition Society (DGE), an adult's
daily magnesium requirement is between 300 and 400 milligrams. Men need a
little more because of their larger muscle and bone mass. Children up to the
fourth year of life need around 80 milligrams per day, up to the age of 15
around 120 to 300 milligrams.
Pregnant women should take in 310 milligrams of the mineral
per day (women under 19 years of age 350 mg) and breastfeeding women around 390
milligrams per day. Overall, however, the magnesium requirement depends
primarily on the individual lifestyle. Sport or a hectic lifestyle, for
example, increase personal needs.
Magnesium in foods
A varied diet with lots of freshly cooked dishes and a high
proportion of alkaline foods is important to counteract a deficiency.
The main sources of magnesium are whole grain products and
legumes. What should be considered here: After preparation, the cooking water
usually has the highest proportion of magnesium. Vegetables and fruit from
organic cultivation often contain more of the mineral than products from
conventional cultivation, since the organic products are not grown on similarly
depleted soils.
Dark green vegetables such as spinach or broccoli, potatoes,
nuts, almonds, shellfish, cocoa or dark chocolate and mineral water are also
good suppliers. In addition, spreads with sunflower seeds are recommended
because of their high magnesium content if there is a threat of insufficient
supply.
Positive effects of magnesium
The mineral can be used to help with stomach pains or cramps
during your period. The risk of a heart attack can be reduced by maintaining a
balanced magnesium level, and the vital micronutrient can also help lower blood
pressure.
In the case of recurring migraines, it is essential to
ensure that there is an adequate supply of the mineral. Stress "eats"
magnesium, that is, if this is added, the susceptibility to stress also
decreases.
The mineral is often given therapeutically in women who are
prone to pre-labor or premature births. A blockage is often be dealt with by
the proper amount of magnesium. This has the ability, taken in the morning, to
ensure a powerful start to the day and, taken in the evening, to enable
restful, better sleep.
The nutrient is the antagonist of calcium. If calcium flows
into the cells too quickly, overexcitation occurs. Depending on where this
happens in the body, internal restlessness , muscle cramps and also cardiac
arrhythmias develop . If enough of the mineral is available, this prevents the
rapid influx of calcium and thus the associated negative effects.
