Magnesium is an important mineral in terms of bodily functions such as energy production, blood pressure regulation and muscle contraction.
Magnesium is the 4th most abundant mineral in our body as a mineral most of us are familiar with. So what is magnesium deficiency? What are the symptoms? How is it avoided? You can reach all your questions through our article.
What is Magnesium?
Magnesium, It is a very important mineral for the functions of the body. Since magnesium is a mineral that cannot be produced by the body, it must be absorbed into the body through food and/or supplements. Magnesium; It is involved in more than 300 metabolic reactions, especially energy production, blood pressure regulation, muscle contraction and nerve signal transmission.
Magnesium reserves in the body must be replenished regularly in order to perform all these functions. 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 more concentrated in the brain and heart than in other organs.
What does magnesium do, what are the benefits?
Magnesium is an essential mineral for our body. It participates in many different functions of your body and is necessary for maintaining a healthy life. In response to the question of what magnesium does;
- Magnesium plays an important role in the synthesis of proteins in our body.
- It is necessary for contraction and relaxation of muscles.
- It contributes to the functions of the nervous system and ensures signal transmission between nerve cells.
- Magnesium also contributes to heart health and helps maintain a normal heart rhythm.
- Magnesium is important for bone health and increases bone density.
Magnesium is a mineral that has many benefits for our body. Here are some benefits of magnesium:
- Heart Health: Magnesium helps relax blood vessels, which lowers blood pressure. In addition, a regular intake of magnesium can reduce the risk of heart attack and heart disease.
- Bone Health: It is important for bone health and may increase bone density. The amount of magnesium in the bones can help reduce the risk of osteoporosis.
- Nervous System Health: It is necessary for the normal functioning of nerve cells. Therefore, magnesium deficiency can cause nervous system disorders, anxiety, depression and even migraine headaches.
- Muscle function: Magnesium is essential for muscle contraction and relaxation. Magnesium deficiency can cause muscle cramps, weakness and even muscle spasms.
- diabetes mellitus: Magnesium can help regulate blood sugar levels. A magnesium deficiency can increase the risk of diabetes.
- Immune System: It is important for immune system health and provides protection against infections.
*Magnesium supplement should not be used for therapeutic purposes. If you have complaints such as depression, type 2 diabetes, high blood pressure and chronic inflammation You should definitely consult a specialist doctor.
What is Magnesium Deficiency?
magnesium deficiency, It is a condition that occurs because the body does not get enough magnesium or has problems absorbing it. Magnesium deficiency can occur as a result of low dietary magnesium intake, chronic alcoholism, intestinal disorders, or certain long-term medications.
Magnesium deficiency is associated with many symptoms. These can include muscle cramps, numbness, palpitations, fatigue, depression, headaches, high blood pressure, diabetes, asthma, osteoporosis, and digestive problems. If magnesium deficiency persists for a long time, it can cause serious health problems, such as the risk of heart attack and stroke.
What Are the Symptoms of Magnesium Deficiency?
Symptoms of magnesium deficiency can be observed in 3 different ways: physiological, psychological and biological. We have extensively investigated these deficiency symptoms for you.
Physiological symptoms of magnesium deficiency
With magnesium deficiency, the physical symptoms and reactions in the body are generally manifested by the problems that occur in the muscular system.
These symptoms are;
- The appearance of cramps in the stomach and intestines; predisposes to malabsorption.
- palpitations; palpitations prevent the heart muscle from working regularly.
- muscle spasms; It prevents relaxation of the muscular system.
- state of drowsiness,
- hyperactivity in children,
- learning disability,
- concentration disorder,
- Inability to cope with stress
- Symptoms such as attention deficit in children may be a mental response to magnesium deficiency.
- Signs of aging become more apparent.
- The body’s insulin resistance increases.
- There is a deficiency of serotonin hormones.
- Oxidative stress is seen.
- The risk of type 2 diabetes is increased or more dangerous.
- Magnesium can be thought of as an energy sphere that provides the energy cells need to work. In this context, decreases in cell activation, disruptions in cell functions over time, deformation and even death of cells can occur due to magnesium deficiency.
What Causes Magnesium Deficiency?
- Asthma: Magnesium deficiency can be seen in severe asthmatics. People with asthma generally have lower levels of magnesium than healthy people. Scientists state that magnesium deficiency can cause calcium to build up in the muscles of the lungs lining the airways. This can trigger asthma by narrowing the airways and making it difficult to breathe.
- Osteoporosis: Osteoporosis is a disease characterized by fragile bones and a high risk of bone fractures. Magnesium deficiency is a risk factor for osteoporosis. The deficiency can directly weaken bones, but it also lowers blood levels of calcium, the main building block of bones.
- Mental illness: Psychological / mental disorders, problems are another possible consequence of magnesium deficiency. These disturbances include mental numbness, apathy characterized by a lack of emotion. Some studies have shown that low levels of magnesium are linked to an increased risk of depression.
- hypertension: Magnesium deficiency can increase blood pressure and high blood pressure, which is a strong risk factor for heart disease. Magnesium deficiency can increase blood pressure, increasing the risk of heart disease.
What are the health problems caused by hypomagnesemia (magnesium deficiency)?
- Irregular heartbeat: Magnesium deficiency causes cardiac arrhythmias or an irregular heartbeat. This situation, which generally causes no symptoms, can be a factor in palpitations that can lead to a pause of the heart in some people. Studies have shown that patients with heart failure and arrhythmia have lower levels of magnesium compared to healthy individuals.
- Fatigue and muscle weakness: Fatigue and muscle weakness due to magnesium deficiency; It manifests itself with mental, physical exhaustion and weakness. To determine that fatigue is due to magnesium deficiency, it must be assessed along with other symptoms.
- Muscle Twitching and Cramps: Muscle twitches, tremors and cramps are often the result of a magnesium deficiency. In the case of a deficiency of magnesium, which acts with calcium, these symptoms occur due to an excessive influx of calcium into the nerve cells.
- osteoclase: Weakening of the bone structure is expressed as osteoporosis. In the later stages of bone resorption, the risk of bone fractures may occur.
How to prevent magnesium deficiency?
Rich in magnesium, we have to choose Lots of food available. Magnesium is found in abundance in plant foods, but also in foods of animal origin. richest resources seeds and nuts, as well as whole grains, beans and leafy green vegetables are rich sources.
If you have a health condition that causes magnesium loss in the body, such as diabetes and the like, from eating foods rich in magnesium or supplements (Magnorm, ocean etc.)
If you think you may be suffering from a magnesium deficiency, a blood test may confirm your suspicions. Whatever the result, try to regularly eat enough magnesium-rich foods, such as nuts, seeds, grains or beans. Adding these nutrients to your diet not only reduces your risk of magnesium deficiency, but also improves your overall health. can positively influence.
Some magnesium supplements:
How do you take natural magnesium?
One of the best sources of magnesium the amount of magnesium in 100 grams of some;
- Hazelnut: Nuts such as almonds, hazelnuts and walnuts are foods rich in magnesium. For example, 1 handful of hazelnuts contains about 82 mg of magnesium.
- Green leafy vegetables: Green leafy vegetables such as spinach, Swiss chard, arugula, cabbage, cauliflower and broccoli are sources of magnesium. For example, 1 cup of spinach contains about 157 mg of magnesium.
- Whole grains: TWhole grains such as wheat bread, whole grain rice, oats, barley and rye are rich in magnesium.
- legumes: Legumes such as chickpeas, dry beans and lentils are sources of magnesium. For example, 1 cup of cooked dried beans contains about 120 mg of magnesium.
- Avocado: Avocado is a fruit rich in magnesium. For example, a medium avocado contains about 58 mg of magnesium.
- Banana: Banana is a fruit rich in magnesium. A medium banana contains about 32 mg of magnesium.
- Dairy products: Dairy products such as yogurt and cheese are sources of magnesium. For example, a cup of yogurt contains about 47 mg of magnesium.
Just a handful (28.4 grams) of almonds is equivalent to your daily intake of magnesium. It yields 18%.
Other great resources include; flax seeds, sunflower seeds, chia seeds, cocoa, coffee, cashews, hazelnuts and oats. Magnesium is also added to many breakfast cereals and other processed foods.
Magnesium is a mineral of great importance for every individual. It has a great influence and field of activity on our body. For this reason, attention should be paid to the absorption of magnesium in the body and if a deficiency is thought to exist, a specialist should be consulted and a diagnosis made.
An unconscious diet or use of supplements is not recommended with magnesium, as with any other problem.