- Symptoms of a lack of magnesium
- What are the functions of magnesium in your body?
- Solutions to fight against magnesium deficiencies
Magnesium (Mg) is a mineral essential for the proper functioning of the human body. It is from the alkaline earth family.
It represents 5g for a 70 kg man (1).
Magnesium is involved in protein synthesis, in the functioning of muscles, in the beating of the heart, in the bones, and in the metabolism in general. It draws energy from the food we consume to redistribute it throughout the human body.
In case of deficiency, what are the symptoms of lack of magnesium and how to remedy them?
Symptoms of a lack of magnesium
Magnesium helps produce and transport energy in the body. It is therefore important to consume sufficient amounts of magnesium to keep fishing.
It exists in the foods we eat. Our body does not produce it even though it is essential for the functioning of our organism. This is why it is important to consume foods rich in magnesium.
Insufficient magnesium leads to chronic fatigue, a lack of concentration… (2)
Nervousness, stress, depression
Since magnesium boosts the functions of the nervous system, you understand that your nervous system will be out of balance if you are deficient in magnesium. People suffering from magnesium deficiency are easily irritable, and develop stress without cause.
A study conducted in the United States demonstrated the link between the lack of magnesium in the body and the depressive state of patients.
To read: how to cure depression naturally
With magnesium deficiency, you often experience cramps and tingling in the limbs. In fact, magnesium allows, among other things, muscle contraction (3)
In the case of deficiencies, you more often feel tingling, cramps. The legs and arms are often numb, painful.
Arrhythmia is the irregular heartbeat. Magnesium provides the necessary energy for the muscles of the body. However, the heart is the largest muscle with very important energy needs. Magnesium deficiency therefore leads to irregular heartbeats. Magnesium generally maintains good heart health.
It is true that constipation is the root cause of many ailments. In magnesium deficiency, constipation is also an important sign. Constipation is often followed by a lack of appetite.
Magnesium deficiency also causes dizziness. The body is in fact out of balance. Your body’s exhaustion reacts with this dizziness.
Insomnia, restless, interrupted sleep
Magnesium in general promotes good sleep. When your sleep is more and more disturbed, it may be due to a magnesium deficiency. This deficiency usually leads to sleep disturbances.
Restless, distracted mind
When you have magnesium deficiency, you have difficulty concentrating, you get distracted by the slightest noise, the slightest picture. It is very important to stay focused to complete a project or pass an exam, hence the importance of consuming magnesium regularly.
Nausea and vomiting
For some people, the lack of magnesium results in nausea and even vomiting.
General fatigue, numbness
Your muscles do not receive the necessary energy, they become numb, they are heavy and you feel pain all over the body. Think about your magnesium intake, as general fatigue is one of the common signs of a lack of magnesium.
Headaches are often the result of problems with the nervous system. Since magnesium is a very important mineral in the growth of the nervous system, it goes without saying that you often experience migraines in case of magnesium deficiency.
Thus, doctor Dr. Alexander Mauskop of the American Academy of Neurology in New York demonstrated in a study the link between magnesium deficiency and several degenerative diseases such as type II diabetes and hypertension. He also added that magnesium should be consumed not only to heal but especially in prevention of migraines, headaches and others.
An increased magnesium deficiency can lead to osteoporosis in the long term. Normal since magnesium fixes energy in our bones, it protects them in this way.
If you are prone to high blood pressure, your blood pressure will be higher if you are low on magnesium. So pay attention to your magnesium intake to prevent your blood pressure from climbing.
What are the functions of magnesium in your body?
One of the main functions of magnesium in the body is to combat stress (4). It soothes the muscles, the nerves. It may seem trivial, but it is extremely important for the balance of your body. Thanks to this function, you can effectively fight against stress, anxiety, headaches, cramps, tremors.
Thanks to magnesium, calcium can infiltrate the bones in order to strengthen them and protect them. It is therefore important for bone formation and growth as well as the protection of teeth.
Protect muscles and build DNA
It helps muscle relaxation. It also allows DNA to attach to bones (5).
Magnesium and heart problems
According to a published study (6), in the case of myocardial infarction, magnesium acts in opposition to excess calcium in the bones. Thus it prevents calcium from entering the myocardial cells.
Magnesium actually regulates the entry of calcium into and between cells. This helps balance the amount of calcium your body needs.
In addition, magnesium has a vasodilator effect which allows it to widen blood vessels and prevent cardiovascular problems.
Magnesium and free radicals
Magnesium is an antioxidant that helps fight free radicals. These are derived from the oxygen we breathe. Free radicals are responsible for degenerative diseases. They are also responsible for aging. By consuming the daily amount of magnesium, you give your body the weapons it needs to fight effectively against free radicals and the aging of your cells.
Solutions to fight against magnesium deficiencies
Recommended magnesium intake
For women, the recommended intake of magnesium is:
- 360 mg for girls aged 14 to 18
- 310 mg for women 19 to 30 years old
- 320 mg for women 31 years of age and older
- For pregnant women, the demand is greater.
For men, the recommended intake of magnesium is:
- 410 mg for men aged 14-18
- 400 mg for men aged 19-30
- 420 mg for men 31 years of age and older
Magnesium as a dietary supplement
Magnesium supplements will help you in addition to a good diet. Here is our selection of effective supplements to treat the lack of magnesium:
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What to consume
A large amount of food contains magnesium (7). However, for some they are in large quantities and for others in small quantities. In case of deficiencies, it is more interesting to consume foods containing a good dose of magnesium. These are :
- Green vegetables because they contain chlorophyll. However, chlorophyll contains a large amount of magnesium
- Oil fruits such as hazelnuts (8)
- Chocolate. You have a reason to fall back into your sinfulness
- Dried vegetables such as lentils
- Whole grains
- Bananas, prunes
- The dried fruit
- The pips
- Mineral water (6 to 8 glasses / day) containing magnesium, for example Contrex or Hépar
- Homemade fruit juices
- Nuts and grains (9)
Foods to avoid
To fight against magnesium deficiency, avoid consuming:
- Frozen meals because they do not contain magnesium.
- Dishes made with flour, such as cakes, pizzas …
- Red meats
- Fatty fish and meats
- Sodas and any other sweet drink such as juice
- The alcohol
Magnesium intake can be met on a daily basis if you eat your 5 fruits and vegetables and drink 6 to 8 glasses of mineral water per day. Choose mineral waters containing magnesium.
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