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The role and importance of magnesium for the human body
The main value of magnesium in the body is the normalization of the nervous system. But the amount of this mineral is directly reflected in almost all organ systems: cardiovascular, musculoskeletal, endocrine and reproductive. The functions of this microelement also include:
- reduced risk of blood clots;
- normalization of the work of the heart and blood vessels;
- regulation of blood sugar levels;
- full formation of bones and teeth;
- elimination of muscle spasms and tone, protection against convulsions;
- protection from irritability, stressful conditions and anxiety.
In addition, magnesium is involved in more than three hundred enzymatic reactions of the body and is an integral part of any tissue of the human body.
Lack of magnesium
Magnesium is called the “anti-stress” mineral. Symptoms of a lack of this trace element in the body can be anxiety, irritability, insomnia, fatigue, numbness in the arms and legs.
If you experience regular mood swings, irritability, or seizures, this is the first call to get your magnesium levels checked.
Other conditions associated with magnesium deficiency include hair breakage and hair loss, memory problems, headaches and migraines, eyelid twitching, high blood pressure, tooth loss and decay.1.
Excess magnesium
An excess of magnesium in the body is called hypermagnesemia. With it, there is a decrease in blood pressure, impaired coordination, muscle weakness, dry mouth and dehydration, diarrhea and vomiting. This pathology is rare, but it cannot be ignored, because without timely treatment, all of the above symptoms will only get worse. In addition, the risk of heart failure and oxygen starvation is high.
What foods contain magnesium
The leader in magnesium content is sesame. This product is saturated with other trace elements and fats, so this rare guest on our table should be given more attention.
Where else is magnesium found?
- Wheat bran, sunflower seeds, oatmeal and dark chocolate have a good supply of magnesium;
- Fruit and vegetable lovers will benefit from avocados, bananas, lemons and apples;
- A sufficiently high content of this mineral is noted in berries such as blackberries, raspberries and strawberries.
| Название продукта | Magnesium content in 100 g | Percentage of daily requirement |
| Sesame | 540 mg | 135% |
| Wheat bran | 448 mg | 112% |
| Sunflower seeds (seeds) | 317 mg | 79% |
| Cashew | 270 mg | 68% |
| Buckwheat (grain) | 258 mg | 65% |
| Pine nut | 251 mg | 63% |
| Buckwheat flour | 251 mg | 63% |
| Oat bran | 235 mg | 59% |
| Almonds | 234 mg | 59% |
| Soy (grain) | 226 mg | 57% |
| Buckwheat (kernel) | 200 mg | 50% |
| Peanut | 182 mg | 46% |
| Halva Sunflower | 178 mg | 45% |
| Sea kale | 170 mg | 43% |
| Powdered non-fat milk | 160 mg | 40% |
| Funduk | 160 mg | 40% |
| Buckwheat (prodel) | 150 mg | 38% |
| Barley (grain) | 150 mg | 38% |
| Powdered milk 15% | 139 mg | 35% |
| Oats (grain) | 135 mg | 34% |
| Bitter chocolate | 133 mg | 33% |
Popular questions and answers
Magnesium is called one of the favorite minerals of neurologists, so we asked our expert a few questions, neurologist Anastasia Orlova.
Why does a woman need magnesium?
In pregnant women, the need for this mineral increases by 2-4 times. With magnesium deficiency, a pathological course of pregnancy is possible, a woman may experience leg cramps, apathy and increased uterine tone, which can threaten miscarriage or premature birth.
What other manifestations can indicate a magnesium deficiency in a woman’s body:
• painful menstruation, pronounced premenstrual syndrome;
• the appearance of wrinkles, deterioration of hair and nails;
• swelling and overweight.
Women’s magnesium levels drop when taking oral contraceptives2.
Why does the body need magnesium?
When should men consider magnesium supplementation?
• under stress. This point applies not only to the strong half, but also to the weaker sex.
• with frequent use of alcohol, pastries and sweets. It is worth noting that it is this item that prevents most vitamins and minerals from being retained in the human body..
Which magnesium is best absorbed in the body?
But magnesium sulfate is not used to compensate for the deficiency, since when taken orally, it is not absorbed in the intestines, but is used intravenously only in acute situations (hypomagnesemia).
With a lack of magnesium, it is best absorbed in the form of lactate, citrate and orotate.3.
Sources:
- A. S. Kadykov, S. N. Busheneva Magnesium through the eyes of a neurologist. https://www.neurology.ru/
- T. Yu. Pestrikova, E. A. Yurasova. The biological role of magnesium deficiency in homeostasis disorders in women. https://cyberleninka.ru
- O. A. Gromova, I. Yu. Torshin. About some roles of potassium and magnesium in therapeutic practice. https://con-med.ru