One of the first symptoms of lack of magnesium is the chronic fatigue that most people try to fight with high consumption of coffee, tea, and car. Unfortunately, these exciting drinks increase neuromuscular excitability and deepen fatigue.
Magnesium (Mg) is a mineral and is contained in significant amounts in the body, so it's a "macronutrient". Its name comes from Magnesia - an ancient Greek village known for its white powder, covering everything around. Magnesium has been used throughout the Renaissance as a remedy for constipation, but later on other properties have been discovered, which is of capital importance to the body, namely:
- It plays an important role in muscle contractions by regulating cellular level of neuromuscular excitability
- As well as vitamin D, magnesium helps calcium and phosphorus to settle in bone tissue
- Participates in the formation of cartilage and collagen (an important building protein)
- The brain is twice the magnesia consumed by all other organs
- Magnesium participates in the formation of immune defense - it enters the synthesis of antibodies and of natural interferon (an important anti-viral molecule)
- Lack of magnesium causes release of increased amounts of histamine, which causes allergic crises in predisposed individuals
Stress and magnesium
Magnesium can be called an "anti-stress" element because of its ability to regulate the power of the body's response to aggression: cold, quarrel, sudden loud noise, etc. The deeper the lack of magnesium, the more the individual becomes - Sensitive, nervous and worried. He reacted too strongly to external events, and this is associated with an even greater need for Magnesium. This leads to an enchanted circle that can lead to exhaustion and depression.
Conditions of increased need for magnesium
In pregnancy, the level of Mg in the body drops significantly and most gynecologists recommend its intake as a dietary supplement. Some specialists believe that supplemental magnesium intake during pregnancy favors the birth of a baby with higher resistance to stress. At the same time, Magnesium reduces the risk of maternal depression immediately after birth. Breastfeeding causes a loss of magnesium in the order of 50 to 75 mg per day, which the mother has to catch up with in order to fight fatigue.
When using estrogen-based contraceptives, magnesium is retained in the bone and does not circulate normally in the body. Most women taking pregnancy tablets have insufficient levels of Mg in the blood and should be careful to get this item through the diet.
During the critical age, the female organism secretes large amounts of estrogens that have an adverse effect on the level of magnesium in the blood and increase neuromuscular excitability. On the other hand, a serious magnesium deficiency can cause problems in bone mineralization and osteoporosis.
Children have specific magnesium needs for bone growth, muscle function, and brain activity. The lack of magnesium in children is often the basis of complaints such as abdominal pain, anxiety, sleeping problems, lack of appetite, nervous tics. In many cases, improvements in the menu and eventual Mg intake as a dietary supplement in a three-month period are enough to stop complaints.
People who keep diets sharply limit their calorie intake, and foods containing magnesium are the first to eradicate from their menu in that case. Prolonged and often repeated diets have bad consequences for the body and for weight, but if you still have them, at least take Magnesium as a supplement to the diet.
Food sources of magnesium:
- whole grains - black and rye bread, unrefined flour crackers, muesli, oatmeal
- pulses: lentils, beans, bulgur
- unpeeled nuts - almonds, hazelnuts, walnuts, peanuts
- cocoa, chocolate
The main reasons for the lack of magnesium are the high consumption of refined foods. When bleaching the flour, 96% of the magnesium is lost and 83% the rice polishing.
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