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Although they only last from several seconds to several minutes, they keep more and more people awake at night. If strong, suddenly appearing pain can wake you from your deepest sleep, check how easy and effective you can help yourself.
While muscle contractions occur are well known, the mechanisms by which they cause them are not entirely clear. They can happen to anyone. During sleep and afternoon nap, sit in one position for a long time. During sports: running, swimming and cycling. It can be caused by excessive physical exertion, walking in high-heeled shoes, taking certain medications and contraceptives, as well as intensive weight loss and prolonged stay in hot and sunny places. Cramps are also reported by pregnant women and those who drink too little and sweat intensively. It is also a common problem for diabetics, people with hypertension, neurological disorders and all those who live under constant stress.
One of the most important factors leading to this is the disrupted potential of the cell membrane, which results in its increased excitability. As a result, the nervous and muscle tissue becomes hypersensitive to stimuli, causing unpleasant contractions. Magnesium is responsible for the proper functioning of the neuromuscular system. It is the lack of it that may be the cause of this unpleasant ailment.
The causes of magnesium deficiency
The requirement of an adult human for magnesium is 300-350 mg / day. However, in adolescents, as well as in pregnant and lactating women, 400-700 mg / day. With age, the amount of magnesium in the body decreases by about 20-40 percent. and after the age of 60, the magnesium pool is about 60-80 percent. magnesium content observed in children. The demand for this element increases after convalescence after severe diseases, in people who practice sports intensively, as well as in smokers, people who drink large amounts of coffee, alcohol, live under stress and constant running, and also in patients with migraine. People with diabetes, hyperthyroidism and parathyroidism, and aldosteronism may also need increased amounts of magnesium.
Some people may experience impaired magnesium absorption in the course of diseases such as inflammatory bowel disease, short bowel syndrome, and in some diseases of the liver, pancreas and kidneys.
The most common cause, however, is a poorly balanced diet in magnesium and a reduced amount of this element in soil and water. The epidemiological studies conducted show that people living in areas where there is so-called Hard water, which is high in magnesium and calcium ions, generally has lower blood pressure, lowered cholesterol levels, and a slower heart rate compared to people who consume soft water. Another factor leading to magnesium deficiency is its increased loss through the gastrointestinal tract and urinary tract, which is a result of drinking too much coffee and alcohol. Not without significance is the lack of sleep, a stressful lifestyle as well as the use of certain antihypertensive, immunosuppressive and anti-cancer drugs. The result of the increased loss of magnesium from the body is disturbances in the functions of the neuromuscular and cardiovascular systems, which are manifested in the form of constant fatigue, deterioration of mood and hypersensitivity. The following may appear: trembling of the eyelids and hands, tingling around the mouth, numbness, nervous tics and unusual symptoms – increased bone fragility and tooth decay. As a result of magnesium deficiency, menstrual disorders, premature births and even miscarriages can also occur. It is estimated that magnesium deficiency affects 30-60 percent. population in Poland. Most of the deficiencies of this element can be effectively prevented.
Magnesium supplementation – citrate, lactate, magnesium aspartate
The best method would be to avoid stimulants such as coffee, alcohol or cigarettes, and lead a hygienic, healthy and stress-free lifestyle. For most people, such a pattern of functioning is impossible to implement. So what can be done to help yourself easily and effectively? The solution is oral magnesium supplementation. Its choice, however, is not so simple. There are a number of preparations on the market. They come in different forms and dosages. But does a higher dose of magnesium always mean there is really more?
Well no. Scientists dealing with pharmacokinetics of drugs argue that you cannot directly translate the content of magnesium into its absorption, and this is what determines how much magnesium actually enters our body. They emphasize that the form of magnesium is no less important and recommend choosing organic salts in the prevention and treatment of magnesium deficiency. Research shows that lactate, citrate and aspartate have the greatest absorption of magnesium. It is related to the so-called magnesium bioavailability, i.e. the amount that can be absorbed by the digestive system and ultimately used by the body’s cells. Scientists remind that this is a necessary condition to ensure proper magnesium supplementation.
However, the issue of the advantage of preparations containing magnesium chelates is debatable, as the drug claims. med. Magdalena Gwiazdowska from the Department of Internal Diseases of the Specialist Hospital in Dąbrowa Górnicza, contrary to popular opinion, there are reports about the high stability of chelated compounds, which may then translate into their bioavailability.
An important element, which has been scientifically proven, is vitamin B6, which is often added to magnesium preparations. It increases the absorption of magnesium from the gastrointestinal tract by 20-40%. One of its forms is pyridoxine, which is responsible for increasing magnesium in plasma and reducing its excretion in urine, which improves the effectiveness of the preparation and quickly eliminates the bothersome symptoms of magnesium deficiency.
When taking magnesium, remember that:
- the preparation should be taken with a meal with water,
- it is beneficial to use the preparation at a fixed time,
- do not take double doses,
- if you notice any alarming symptoms such as a drop in blood pressure, slower heart rate, diarrhea or breathing difficulties, see a doctor,
- in order to supplement magnesium deficiencies, the preparation should be used regularly.
Text: Lidia Banach