Magnesium is an extremely important macronutrient that has many different functions in our body. Although we find it in food, its deficiency is very common, which manifests itself in excessive fatigue during physical exertion and muscle cramps. There are several main reasons for this state of affairs. What to avoid to feel better?
This element is stored in the body in soft tissues, bones and muscles. Only one percent is found in extracellular fluids. His role is:
- protein synthesis,
- bone building,
- Supporting the activity of over three hundred enzymes,
- Protection against hypoxia and ischemia of the heart,
- Strengthening the body’s immunity,
- Improvement of the permeability of cell membranes,
- stimulating liver function,
- Increased sperm vitality and motility,
- Calming effect (reduces the excitability of cells in the nervous system),
- It prevents the formation of blood clots in blood vessels.
What causes magnesium deficiency?
The root causes magnesium deficiency is life under stress, as well as the abuse of coffee and alcohol, because these factors cause increased excretion of this valuable element with urine. In addition, people who have a problem with a deficiency of this element have an improperly balanced diet that simply does not provide it in the right amounts, or take magnesium-removing preparations:
- antibiotics,
- Contraceptives,
- Diuretic pharmaceuticals.
Symptoms of magnesium deficiency
Basic symptoms magnesium deficiency are: nervous hyperactivity, headaches (especially around the neck), weakness, dizziness, sleep disturbances (frequent waking up), heart disorders (arrhythmia), pain in the heart area, blood clots, visual disturbances, muscle spasms and tremors tingling. In addition, excessive fatigue during physical exertion, increased bone fragility, menstrual cycle disorders, PMS are common. In addition to well-being, deficiencies may manifest themselves in a deterioration of appearance – brittle hair, brittleness and vitiligo of nails.
When replenished magnesium it is important to take it in plant products in its raw state. In such food, it occurs unchanged. A diet rich in saturated fatty acids, i.e. fatty meats, fatty dairy products, coffee whiteners, ice cream, cold cuts, is unfavorable. They prevent the connection of magnesium ions with amino acids, thus making it difficult for it to enter the bloodstream.