Causes of magnesium deficiency in the body. Lack of magnesium in the body: how to determine and what to do? Consequences of long-term magnesium deficiency
Don’t you think sometimes that you start to feel a little different, not quite normal, but at the same time you can’t really understand why? Very often this happens when there is not enough magnesium in the body. Yes, there are various signs of magnesium deficiency in the body, from simple fatigue to severe stress...
By the way, have you perhaps already consulted a doctor with your symptoms? … No? ... Maybe you have already received some recommendations from a doctor and even already bought some medications, or maybe you are already taking them? ...
But, like many others, these medications do not provide any real effect. Is there such a thing? ...
Your doctor may be telling you to drink more water and sleep more? Maybe he or she even recommends taking a vacation and relaxing? By the way this good recommendation, especially if you are ready to spend a little money and go to the sea... M... We just adore the sea...
Okay, about the sea, that’s another topic...
But none of these recommendations work. You go for a more detailed examination because no matter what you do, you still feel anxious, in pain, and in some cases, think you are seriously ill. ...
After you have been examined by endocrinologists, neurologists, gastroenterologists, rheumatologists and other doctors, you still feel that medicine simply cannot help, everything is like peas against a brick wall.
So what could it be?
You are simply suffering from a disorder that is often overlooked, magnesium deficiency.
What is magnesium deficiency in the body?
Magnesium is important mineral for us.
It is used in a huge number of processes in the body, responsible for more than 300 bio chemical reactions. Adenosine triphosphate is a compound that provides energy to cells, contains magnesium and helps them function properly.
Eat whole line complications that may arise as a result of a lack of magnesium in the body. This is an issue that is often not even diagnosed by experts. And the worst thing is that this deficiency is often difficult to detect with modern diagnostic methods.
Magnesium's many health benefits include nerve transmission, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
Magnesium deficiency in the body can be either primary or secondary. In the first case, the lack of this microelement is associated with congenital genetic defects.
Secondary deficiency is caused by dietary habits, social conditions, lifestyle, stress, the presence of diseases, as well as physiological conditions, in which the body’s need for magnesium increases (pregnancy).
Magnesium directly regulates the condition cell membrane and transmembrane transport of calcium and sodium ions, independently participates in reactions involving the formation, accumulation, transfer and utilization of energy, free radicals and their oxidation products.
The main amount of magnesium is found in bone tissue and dentin of teeth, muscle and nerve tissue, liver and kidneys. That is why it is so important for all our organs (kidneys, heart, liver and others). The most important role of magnesium is also that it serves as a natural anti-stress factor, inhibits the development of excitation processes in the central nervous system and reduces the body’s sensitivity to external influences.
In general, 1/2 - 1/3 of all magnesium in the body is found in bone tissue. About 1% of the total amount of magnesium in the body is found in extracellular fluid and plasma. It is precisely for this reason that magnesium deficiency practically cannot be diagnosed, neither by a blood test nor by many advanced methods...
And when people experience health problems, they think they have some kind of deficiency nutrients, for example, iron or something else, but not magnesium.
Today, many scientists believe that we should receive at least twice as much magnesium than we currently receive.
What are the causes of magnesium deficiency?
Diet or your meal plan plays a significant role in magnesium deficiency, but not because the food you eat with low content magnesium Most likely, this is because the foods you eat today actively remove it from the body.
This is in to a large extent due to unhealthy modern diets. We consume an abundance of carbohydrates, caffeinated drinks and alcohol on a regular basis. Regular consumption of such foods leads to magnesium deficiency.
Drinking alcohol prevents the body from absorbing vitamin D, which in turn helps in the absorption of magnesium. And also sugar, which is found both in alcohol and in other food products, regularly removes magnesium as waste.
Also, caffeine, acting as a diuretic, cleanses the body of all types of nutrients and magnesium too.
Plus, due to soil depletion, our food is poor in minerals. Today, chemical fertilizers, pesticides and insecticides are actively used in the process of growing monocultures that penetrate the soil. Therefore, in upper layers soil is depleted of minerals. The "master mineral" magnesium is missing from much of the topsoil, leaving the majority of the population deficient.
Strongly remove magnesium and many medicines. You have probably heard the expression more than once: one thing you heal, another you cripple... Of course, I don’t want to offend anyone, but this is often true...
Signs of magnesium deficiency in the body
If you have a magnesium deficiency in your body, you may feel some signs of it.
1. Fatigue
This is one of the first reasons why chronic fatigue syndrome sufferers take magnesium supplements.
As the site says medical laboratory BLUE:
A deficiency of this microelement often affects general health person. People lacking magnesium feel constant fatigue, complain of fatigue, morning fatigue, even after a long sleep.
This also leads to permanent state stress. When you are in constant chronic condition stress, you use more magnesium than usual, leading to further fatigue. Not being able to cope with stress leads to a further decrease in magnesium and this process can become cyclical.
It's horrible …
2. Lack of magnesium leads to insulin resistance
According to the clinic of the Moscow Institute of Cybernetic Medicine, a lack of magnesium contributes to a decrease in the sensitivity of receptors to insulin, and an inadequate response to insulin affects both the uptake of glucose by cells and the transport of magnesium into cells.
In addition, magnesium deficiency has Negative influence on the secretion and activity of insulin, which contributes to the formation and progression of insulin resistance, which leads to a decrease in metabolism.
All this leads to problems with the gastrointestinal tract. Everything clings to one another and we feel completely unwell...
Now know that magnesium helps you get the most out of your nutrition.
3. Magnesium deficiency leads to insomnia
We are constantly in a hurry to get somewhere, life passes in the usual bustle. Before you know it, the day has come to an end and it’s time to go to bed again.
Some even think that if a person were awake 24 hours a day, he would have time to do absolutely everything. But some people have it the other way around real problem with sleep.
According to some sources, minerals such as calcium and magnesium have an important influence on the quality of sleep. Magnesium is directly involved in the work and synthesis nerve cells, which command sleep impulses. After all, it is this mineral that is responsible for good conductivity of nerve channels and creates conditions for natural relaxation when required.
4. Magnesium deficiency leads to muscle pain and bone problems
Magnesium stimulates enzymes that help normalize calcium levels in your body, as well as potassium levels and other essential vitamins and minerals. It also stops excess calcium from accumulating in your muscle tissue.
Fibromyalgia syndrome restless legs, muscle pain, cramps and other problems can be associated with a lack of magnesium. If you consider that magnesium helps the proper absorption of many minerals and especially calcium, then it will definitely help bone health.
5. Magnesium deficiency causes frequent nausea
Yes, that's true... When there is a lack of minerals in the body, including magnesium, their metabolism and absorption are impaired, which can cause serious discomfort. One of these unpleasant situations may be associated with nausea.
You may even end up feeling very weak.
6. Apathy, stress, depression and... lack of magnesium
Magnesium deficiencies are associated with severe susceptibility to mental problems, turning your brain into a boiling pot! ...
According to a study by a group of British scientists, magnesium is an essential neurotransmitter, and is in fact responsible for our body's ability to achieve a state of peace and harmony.
It is indispensable in the presence of post-traumatic stress, severe nervous tension or any emotional experiences, protecting all functions of our body from the effects of cortisol and norepinephrine, which can have the most detrimental effect on it.
It looks like taking magnesium will help keep you calm and collected...
8. Magnesium and cramps
We know that muscle cramps can occur at any age, but are more common in middle-aged and older adults.
In some cases, leg cramps are a symptom of diseases such as atherosclerosis (intermittent claudication), diabetes, varicose veins veins, liver cirrhosis, lesions thyroid gland and others.
However, according to some sources, it is 75% of people who suffer from cramps, especially in the legs, because approximately 80% of people experience magnesium deficiency. This is due to the fact that from improper diet It is impossible for many people to achieve the required nutritional level. daily norm.
9. Magnesium deficiency causes brain problems
American researchers from the University of Austin, Texas, came to the conclusion that by taking magnesium, a person is able to somehow streamline the functioning of his brain and thereby significantly improve memory.
Most important aspect The effect of magnesium is that it stimulates the production of neurotrophic factor - a component with the help of which the brain does not allow its cells to age, and actually rejuvenates them. Thus, magnesium, among other things, also protects our brain from various kinds degenerative diseases, like Alzheimer's disease.
Scientists have also found that regular use of magnesium increases indicators of synaptic plasticity of the brain - the ability of the brain not to be affected by emotions such as fear, anxiety and post-stress sensations.
10. Magnesium deficiency causes cardiovascular problems
As reported by MedNews, a lack of magnesium reduces the elasticity of red blood cells, which makes it difficult for them to pass through the capillaries, disrupts microcirculation and shortens the life of red blood cells. This may be one of the reasons for the development of anemia.
Due to a lack of magnesium, blood vessels constrict, which increases blood pressure and this can lead to coronary disease hearts. Oh, this is already scary...
Therefore, magnesium deficiency even accelerates the aging process...
If you are currently struggling with blood pressure, try taking additional examination and establish your level of magnesium in the blood... Perhaps this will be the solution to your problems...
How to prevent magnesium deficiency
If you have any of these unexplained symptoms listed above, you may want to see a doctor or try changing your diet.
To provide the body with magnesium, it is important not only to consume foods rich in this element!
According to the SINEVO clinic, the daily requirement for magnesium is 310-420 mg for adults. During pregnancy and lactation, the need for magnesium increases by 20-30% (up to 340-355 mg), in athletes up to 450 mg.
A complete diet can provide the human body with a sufficient amount of magnesium and other essential substances. Of the foods that contain the largest amount of magnesium, wheat bran and wheat germ (wheat germ) and ...
Some of the foods rich in magnesium are:
- Pumpkin seeds
- Sunflower seeds
- Soya beans
- Chard
- Black beans
- Avocado
- Cashew
- Spinach
- Brown rice
- Oat bran
- Pumpkin
- Sesame seeds
- Almond
You may also consider magnesium supplements and dietary supplements, but these should be taken with caution and only with the approval of your doctor.
The body needs large quantities magnesium, but too much magnesium in the body is also harmful. From the outside muscular system excess magnesium is manifested by weakness, from the nervous system - lethargy and apathy, from the cardiovascular system - slow heart rate and decreased blood pressure. With severe magnesium excess, weakness can progress to flaccid muscle paralysis or paralysis of the respiratory muscles.
So it’s probably better to eat right... Magnesium is found in small quantities in many foods, so it won’t be difficult to create a varied diet.
The best way to fill your body with magnesium is through vegetable juices or at least increasing the amount of vegetables in your diet, which is a little more complicated and your magnesium levels in the body will increase. It is advisable, of course, to choose cleaner, organic food products that are grown in your own garden.
How to Conclusion
In addition to the recommendations for increasing the level of magnesium in the body that we gave at the end of the article, be sure to monitor your lifestyle and diet. Drink as little alcohol as possible. Alcohol doubles strength removing magnesium from the foods you eat...
Magnesium is, as we have already seen, extremely important element for us. So make sure you eat Always healthy food and you have a fairly balanced diet.
If you begin to experience any of these symptoms and suspect that it may be the result of a magnesium deficiency, be sure not to self-medicate without first consulting your doctor. Better switch to proper and balanced nutrition.
Gradually you notice that the colors of the world are fading. I have become attached and have a very annoying nervous tic; my leg cramps in the pool. Your irritability threshold has decreased. You take it out on your loved ones. When there are failures or simply when there is an influx of thoughts about sadness, the heart turns over, it starts to stop, and a lump comes to the throat. Forgetfulness and unreasonable anxiety appeared.
What is magnesium deficiency
Problem chronic deficiency Magnesium in the body concerns almost all of us. Magnesium, along with potassium, is the main intracellular element. It is no coincidence that magnesium is called the main metal of life. All energy processes in the body occur with the obligatory participation of magnesium. Some foods are rich in magnesium. Tahini halva, soy, nuts, bran bread, chocolate, fresh fruits, watermelons, greens are champions in magnesium content. Please note that magnesium is usually contained in high-calorie foods that are prohibited in newfangled weight loss diets. IN modern society consume less and less magnesium-containing foods. Grain cleaning, processing of green vegetables, fruits and the “Fast food” system, the so-called fast food, lead to losses of 70-80% magnesium.
An important microelement for women
The need for magnesium increases sharply under stress, during active physical and mental work. People especially need magnesium physical labor, athletes, people visiting the sauna. Muscle work is impossible without magnesium consumption.
Aging in women is accelerated by magnesium deficiency. “Autumn of life” will be sunnier and more dynamic while harmoniously satisfying the body’s needs for magnesium. The problem of osteoporosis (bone fragility) during menopause is a problem of both calcium and magnesium deficiency.
Symptoms of magnesium deficiency
If you have a magnesium deficiency in your body, you may experience some of the signs below...
1. Fatigue
This is one of the first reasons why chronic fatigue syndrome sufferers take magnesium supplements.
Magnesium is essential in reactions that create energy in cells.
In other words, without magnesium, you literally won't have energy and this happens at the cellular level. And it manifests itself as fatigue, low energy levels, lack of mobility and other problems.
2. Lack of magnesium leads to insulin resistance
According to the clinic of the Moscow Institute of Cybernetic Medicine, a lack of magnesium contributes to a decrease in the sensitivity of receptors to insulin, and an inadequate response to insulin affects both the uptake of glucose by cells and the transport of magnesium into cells.
In addition, magnesium deficiency has a negative impact on insulin secretion and activity, which contributes to the formation and progression of insulin resistance, which leads to decreased metabolism.
All this leads to problems with the gastrointestinal tract. Everything clings to one another and we feel completely unwell...
3. Magnesium deficiency leads to insomnia
Magnesium deficiency is often a precursor to sleep disturbances.
There is an opinion, that this happens becausethat magnesium is vital for a function called calming the brain. This ability of the brain helps us relax and fall asleep peacefully.
Taking magnesium supplements and eating more products rich in magnesium, you can easily help yourself relax during sleep.
4. Magnesium deficiency leads to muscle pain and bone problems
Calcium is always considered the most important mineral for bone health. But it turns out that magnesium is not just an important element, but even more...
In case of magnesium deficiency, bones suffer due to:
- impairment of vitamin D absorption. Magnesium is essential for the absorption of vitamin D, which in turn helps the body absorb calcium. Therefore, it is important to get enough magnesium when taking vitamin D, otherwise your magnesium levels may become even lower.
- absorption required quantity calcium. Magnesium is necessary to stimulate calcitonin. This is a hormone that draws calcium, in its absence, from muscles and soft tissues, as well as from bones. This explains why magnesium helps reduce the risk heart attack, osteoporosis, arthritis and even kidney stones.
According to some reports, about 7% of children experience muscle cramps and this is almost always associated with magnesium deficiency.
5. Magnesium deficiency causes frequent nausea
A lack of this mineral in the body leads to problems with your metabolism and even the absorption of certain nutrients from your food. This can lead to some unpleasant conditions, such as nausea.
You may even feel very weak.
6. Apathy, stress, depression
Magnesium is closely linked to proper brain chemistry. Although much has been written on this topic, the antidepressant effect of magnesium is not yet fully understood by medical science.
7. Anxiety, confusion in the head
Because magnesium deficiency can affect the central nervous system, it by-effect may include irritability and nervousness. And p As this deficit worsens, the level of anxiety, depression and hallucinations increases several times.
Magnesium is necessary for the proper functioning of intestinal cells sent by signals from the brain. Therefore, it is not surprising that a lack of magnesium can have such a strong effect on all organs and systems of the body.
There are also studies showing that magnesium deficiency can have a huge impact on mental health women.
8. Magnesium and cramps
We know that muscle cramps can occur at any age, but are more common in middle-aged and older adults.
In some cases, leg cramps are a symptom of diseases such as atherosclerosis (intermittent claudication), diabetes, varicose veins, cirrhosis of the liver, damage to the thyroid gland and others.
However, according to some sources, it is 75% of people who suffer from cramps, especially in the legs, because approximately 80% of people experience magnesium deficiency. This is due to the fact that it is impossible for many people to achieve the required daily intake from an unhealthy diet.
9. Magnesium deficiency causes brain problems
American scientists at the University of Austin, Texas, have found that magnesium supplements can improve brain function. It also greatly helps improve memory.
An important aspect of the effects of magnesium is that it stimulates the production of neurotrophic factor. This is a component that helps the brain maintain youth and improve the functioning of each cell.
Thus, magnesium also protects your brain from various degenerative diseases such as Alzheimer's disease.
Scientists have proven that regular consumption of magnesium or products containing it increases the synaptic plasticity of a woman’s brain.
That is, the ability of the brain not to succumb to the influence of some terrible emotions: fear, anxiety and post-stress sensations.
10. Magnesium deficiency causes cardiovascular problems
Symptoms and signs associated with cardiovascular function include:
- cardiopalmus
- cardiac arrhythmias and angina due to spasm of the coronary arteries
- high blood pressure
- mitral valve prolapse
Keep in mind that not all symptoms may affect you, but many are common. For example, people with prolapse mitral valve often have rapid heartbeat, anxiety and panic.
Other general symptoms include: cravings for salt, carbohydrates and sweets, especially chocolate.
Acute signs of magnesium deficiency
The first thing that happens during acute shortage magnesium - decrease in calcium levels in the blood. Magnesium deficiency is also associated with low level potassium in the blood (hypokalemia). In addition, severe headaches, blurred vision, and mouth ulcers appear.
We hear all the time that heart disease is the number one cause of death. We also know that high blood pressure is “ silent killer", How great amount destroyed diabetes mellitus, Alzheimer's disease and many other chronic diseases.
All of this can be directly or indirectly related to magnesium.
Signs of severe magnesium deficiency include:
- intense thirst
- frequent urination
- bruises that heal slowly
- dry and itchy skin
- unexplained weight loss
- blurry vision
- tingling or numbness in the arms or legs
- frequent gum disease, bladder disease, or vaginal yeast infections
Top foods high in magnesium
If you feel these ailments, try to replenish the lack of magnesium in your body.
- Rice bran. This product is difficult to find because it is not often imported into regular stores. grocery stores, but rice bran is worth the hunt. In just 100 grams of this healthy product you can find 781 mg of magnesium - almost double the recommended daily value.
- Coriander, sage or basil. These magnificent herbs not only supply the body big amount microelements and minerals, they come along with magnesium. They contain approximately 690 mg of this mineral per tablespoon. Add these spices to your favorite dishes to imbue them with the magic of magnesium.
- Dark chocolate. Need a reason to treat yourself to this favorite product? Dark chocolate (or cocoa powder) is rich in antioxidants and high in magnesium. Just 100 grams of dark chocolate contains about 230 mg of magnesium.
- Dark green leafy vegetables. Kale, spinach, chard and any dark green leafy vegetables, as well as beet greens and dandelion greens, will provide high levels of magnesium. For example, one cup of cooked spinach will contain 157 mg.
- Cereals. Brown rice, quinoa, barley, whole oats and non-GMO wheat contain high amounts of magnesium. Cup of boiled brown rice, for example, contains about 86 mg.
- Beans and lentils. Although xenoestogens in GMO soy are a major concern, non-GMO soy, lentils, beans, and other legumes are excellent sources of magnesium. Some legumes provide up to 150 mg per serving.
- Avocado. This product is not only rich healthy fats, he is also great source magnesium Only one is pretty large fruit Avocado contains more than 60 mg of this beneficial mineral.
- Dairy products. You have to be careful with some yogurts and cheeses because food manufacturers like to load them up with hormones and sugar, but regular, unsweetened yogurts and unpasteurized cheeses provide plenty of magnesium without clogging up your body.
Magnesium during pregnancy
A particularly relevant topic is magnesium and pregnancy. The need for magnesium in pregnant and lactating women increases 2-3 times. Magnesium deficiency leads to problems in both mother and fetus. Miscarriages, premature birth, increased tone uterus, cramps in calf muscles ah - common symptoms of magnesium deficiency in a pregnant woman. But this deficiency is most insidious in relation to the unborn child. Intrauterine magnesium deficiency causes painful weakness throughout life immune system, a tendency to allergies, a variety of neurological problems, in particular the syndrome of a hyperactive, restless, “difficult” child.
When talking about magnesium deficiency, we cannot help but touch on the topic of alcoholism. Drinking wine and vodka increases magnesium loss in urine.
Correction of magnesium deficiency is carried out by taking special magnesium-containing drugs.
The life of a modern woman is like a squirrel running, trying to be in time everywhere. Today, a woman must do everything if she wants to be competitive. Women go to work, just like men, and look after the house, children, and elderly parents. They prepare food, clean, wash and iron. In all this whirlpool of responsibilities and necessary things to do, we forget about ourselves - our health and well-being. And in response to this we receive a reaction from the body in the form of constant fatigue, apathy, and lack of interest in anything. That's enough, stop! It's time to stop and think about yourself, beloved. Perhaps yours bad feeling Is it related to a lack of magnesium in the body? Today we’ll talk about magnesium, what it is needed for and what functions it performs, what symptoms indicate a lack of this microelement in the body, and also what should be done to make up for the existing deficiency.
Why does the female body need magnesium?
Everyone knows that magnesium is vital for women. But let’s try to figure out how this need manifests itself, for which organs magnesium is needed and in what processes it is involved.
- Magnesium is an essential building block in building a healthy and strong nervous system. This essential microelement is responsible for tension and relaxation. With a lack of magnesium in the body, a woman constantly feels a sensation causeless anxiety, anxiety. With magnesium deficiency, the risk of developing depression increases sharply.
- Magnesium is involved in electrolyte, energy and plastic metabolism; it is necessary in many biochemical reactions body.
- Magnesium is responsible for the functioning of the muscular system - namely, for the response of neuromuscular commands.
- Since magnesium is responsible for muscle function, and the heart is the main muscle of the body, magnesium also affects the functioning of the cardiovascular system. The required amount of magnesium in the body allows the heart to beat rhythmically, eliminating the risk of heart attack and stroke.
- Magnesium, together with calcium, breaks down fats into digestive system, reducing blood cholesterol levels. This makes blood vessels more elastic.
- Magnesium is an essential trace element in building healthy tissue of teeth, hair and nails.
- Magnesium is involved in the synthesis and maintenance of female sex hormones. Thanks to a sufficient amount of magnesium, a woman’s menstrual cycle improves, and the amount of female sex hormones (estrogens) returns to normal. Magnesium is used in the treatment of various gynecological diseases.
- It is very important to monitor the amount of magnesium in the body during pregnancy. After all, it is involved in the formation of the bone, muscle, and nervous systems of the fetus; a lack of magnesium can lead to all sorts of developmental pathologies.
- Sufficient quantity Women over 50 need magnesium in the body. During menopause, the absorption of calcium and magnesium decreases sharply, which increases the risk of developing osteoporosis. Adequate levels of magnesium are needed to keep bones strong.
- Magnesium is also necessary for the absorption of calcium in the body.
- Since magnesium is responsible for muscle and nerve function, another area of responsibility of this microelement is the intestines, namely, its perilstatics. Chronic magnesium deficiency may cause constipation.
- Magnesium controls some areas brain activity– a lack of a microelement can lead to a decrease in levels intellectual development, memory impairment, etc.
In addition to all this, magnesium is involved in the formation immune cells, is responsible for blood supply to the kidneys, promotes normalization carbohydrate metabolism. Magnesium is an essential element that the body simply cannot do without. Every day a woman’s body should receive at least 300 mg of magnesium. This average rate For adult woman. In some cases, the need for magnesium increases by 30-40%. This usually happens during pregnancy and acute stress, during certain diseases of the kidneys, liver and heart. So how to recognize a lack of magnesium in the body?
The exact amount of magnesium in the body can be determined using an analysis. But how can you suspect a magnesium deficiency based on external signs?
- The first sign is chronic fatigue. Of course, if you work, you have a household and three children, fatigue can be explained. But often women feel apathy and drowsiness in the morning, immediately after waking up. Such unreasonable fatigue may be a sign of a lack of magnesium in the body.
- Very often, a lack of magnesium leads to a decrease in female sex hormones. Outwardly, this is manifested by the absence or irregularity of the menstrual cycle.
- Another serious reason suspect you have a magnesium deficiency - these are various nervous disorders. With a deficiency of this element, a woman becomes irritable, whiny, depressed, and has constant Bad mood. This can often be accompanied by deterioration in sleep quality.
- A lack of magnesium also affects the functioning of the muscle corset. A woman cannot stay in one position for a long time, she feels weakness and lethargy in her legs, cramps, tingling and numbness occur in her limbs.
- Signs of vegetative-vascular disorders appear - a woman may have pain and dizziness, pain in the neck, and a nervous tic may occur.
- In some cases, a lack of magnesium in the body manifests itself various disorders in the functioning of the gastrointestinal tract. The woman feels nausea and vomiting, and has causeless diarrhea and diarrhea.
- Due to decreased immunity, they become more active fungal diseases– candidiasis, onychomycosis, etc.
- In stressful situations, a woman may feel short of breath.
- Magnesium deficiency also affects the functioning of the cardiovascular system. The patient may experience arrhythmia and increased blood pressure.
- There is an opinion that the severity of toxicosis depends on the amount of magnesium in the body. And if the deficiency of this microelement is high, then toxicosis will be severe, with active vomiting and nausea.
- If a woman has a magnesium deficiency in her body, she is more sensitive to the weather. This can manifest itself as headaches, nagging pain in the bone area during rain, wind and meteor storms. In addition, with a lack of magnesium, a woman experiences migraine attacks more often.
- In conditions of severe magnesium deficiency, silvery flickering lights may appear before a woman’s eyes.
- Magnesium deficiency also affects appearance women - her nails and hair break, become weak and dull.
If you notice any of these signs, you should consult your doctor about your condition. Based on the examination, medical history and test results, the doctor will be able to confirm or refute the suspicion of a lack of magnesium in the body. If your condition is associated with this, you need to find out the reasons for this deficiency.
Why does a lack of magnesium occur in the body?
The lion's dose of magnesium enters our body along with nutrition. Therefore, the lack of this microelement is largely due to improper and unbalanced diet. If you consume a lot canned food and semi-finished products, the reason for the lack of magnesium is obvious. Magnesium is consumed in large quantities during times of stress. Naturally, you will need more magnesium during pregnancy to provide the microelement not only for yourself, but also for the baby’s body. Excess calcium in the body can suppress the activity and absorption of magnesium. Magnesium deficiency is often observed in residents in regions with low amounts of magnesium in drinking water. Excess weight body, little physical activity, bad habits, abrupt change climate - all this can cause a lack of magnesium in the body. In this case, you need to take an additional dose of magnesium, which can be obtained through vitamins and food.
You need to take some measures and start drinking medications containing magnesium only after passing the tests. After all, acting at random can only worsen the situation. The fact is that calcium and magnesium are two microelements that cannot be absorbed without each other, but tend to displace one another. If you take magnesium supplements uncontrollably, this can lead to an overabundance of this element, which will significantly reduce the amount of calcium. Moreover, an excess of magnesium also makes itself felt with symptoms such as lethargy, dry mouth, and slow heartbeat.
If magnesium deficiency is confirmed by tests, the easiest way to compensate for this deficiency is with special drugs. Among them are Magnelis B6, Magne B6, Magnesium Aspartate, Bio-magnesium, etc. Magnesium deficiency is often accompanied by a lack of other vitamins and microelements. Therefore, it is best to drink not magnesium separately, but multivitamin complexes, which will not only make up for deficiencies necessary substances, but will also help them assimilate.
If you want to normalize the amount of magnesium in the body, you need to lead a healthy lifestyle and follow the rules healthy eating, refuse bad habits. You need to be less nervous - avoid conflict situations, communication with unpleasant people. Magnesium is absorbed into the body from the intestines, so you need to get enough of the microelement through your diet. A lot of magnesium is found in pumpkin seeds, almonds, cocoa, peanuts, walnuts, oatmeal, beans, rye flour, seeds, fish roe and fish, carrots, bananas, mushrooms. Be sure to drink mineral water like Narzan - it is also rich in magnesium and other microelements. Pay attention to the method of preparing the product. High temperatures destroy magnesium, and after heat treatment the product becomes useless. Therefore, try to eat seeds and nuts not fried, but raw.Magnesium is one of the most important microelements in the functioning of our body. It is involved in most chemical reactions. Magnesium deficiency can lead to serious and unpleasant consequences. For example, long-term magnesium deficiency leads to deterioration of heart function, which can result in a heart attack or stroke. Watch your body, because often it itself signals you about many malfunctions in its work. If you feel unexplained malaise, morning fatigue, disorders of the cardiovascular and nervous system, consult a doctor as soon as possible; it may be a lack of magnesium.
Video: lack of magnesium in the body - symptoms, treatment, prevention
Update: October 2018
Magnesium deficiency – serious problem, worsening human health. The element is not synthesized in the body and comes from plant and animal foods, water and medications.
In diseases of the gastrointestinal tract, its concentration in the blood may decrease due to impaired absorption. If a person suffers from kidney disease, diabetes mellitus, there is a violation of the secretion of parathyroid hormones, etc., then an analysis is always prescribed to determine the magnesium content in the body.
The role of magnesium in the body
Magnesium is a macroelement, an intracellular cation that takes part in physiological processes: the formation of bone tissue, the work of enzymes, the transmission of neuromuscular impulses. Controls the work of myocardial cells and participates in the contractile function of cardiomyocytes. Has an anti-stress effect. Affects normal course pregnancy: responsible for healthy sleep expectant mother, prevents uterine tone, involuntary miscarriages and miscarriage.
Magnesium-dependent processes in the body are:
- glycolysis;
- oxidative metabolism;
- formation of nucleic acids;
- reactions of muscle and nervous excitability;
- membrane transport;
- enzymatic processes (activates more than 300 enzymes) and a number of others.
Where is magnesium found in the human body?
- 1/3 – 1/2 is concentrated in bones and teeth;
- 1/5 - in muscles;
- 55 - 60% - in ionized form in the blood (soluble Mg).
There is a clear relationship between the concentrations of magnesium and potassium in the body: magnesium deficiency leads to a lack of intracellular potassium, and often to hypertension. Magnesium homeostasis is regulated by the body by changing the absorption of the element in the gastrointestinal tract and excretion by the kidneys. But with prolonged deficiency, the body’s compensatory capabilities dry up.
Causes of magnesium deficiency
Behavioral factors and dietary patterns:
The most magnesium is found in cereals and legumes, seeds, and nuts.
- Insufficient intake of the element from foods: diets, fasting, eating fast food.
- The predominance of foods of animal origin in the diet, with large amounts of calcium, phosphorus, and protein, which interfere with the absorption of magnesium.
- Sedentary lifestyle.
Diseases and pathological conditions:
- Malabsorption in the intestine due to diarrhea, uncontrollable vomiting, malabsorption syndrome, intestinal tumors, helminthic infestations.
- Diabetic acidosis.
- b in the polyuric stage.
- Hypoparathyroidism.
- Hereditary hypophosphatemia.
- Pancreatitis in acute and chronic forms.
- Primary aldosteronism.
- Diabetes.
- against the background of osteomalacia, spasmophilia and rickets in children.
- Hypercalcemia.
Physiological conditions of the body:
- A period of intense muscle tissue growth in children and adolescents.
- Active sports training.
- Pregnancy (II and III trimester).
- Excessive lactation.
Other reasons:
- Treatment with immunosuppressants, hormonal drugs, cyclosporine, cytostatics that inhibit tubular reabsorption of magnesium.
- Long-term use of diuretics, which accelerate the elimination of the element from the body.
- Spicy and...
- Overwork.
- Impact elevated temperatures (hot climate, passion for baths and saunas).
How does deficiency manifest itself?
Is it possible to determine magnesium deficiency on your own? A deficiency of an element can be suspected and confirmed by a doctor.
Common signs of magnesium deficiency:
- poor health. Constant fatigue, fatigue, feeling exhausted after a night's sleep, irritability, headache, dizziness, spots before the eyes;
- emotional instability. Increased irritability, attacks of fear, tearfulness, nightmares. In severe cases -;
- neurological and muscular disorders. Nervous tics, impaired skin sensitivity, paresthesia, sudden loss balance. Chaotic contractions of the calf muscles, feet, hands, muscle fibers in the back of the head, limbs, back (against the background of tension and at rest). Impaired memory, concentration;
- autonomic disorders. Increased response to weather changes atmospheric pressure(aches in the gums, joints, muscle pain). Violation of thermoregulation – wet and cold hands and feet;
- disruption of the cardiovascular system. , arrhythmias, increase or decrease in blood pressure, extrasystole. Symptoms are characteristic of a lack of potassium and magnesium in the body. This combined deficiency greatly increases the risk arterial hypertension, atherosclerosis of vessels feeding the myocardium;
- changes in digestion. Abdominal pain, diarrhea, constipation;
- fragility and dental caries.
Among women
Symptoms of magnesium deficiency in women:
- painful menstruation;
- changes in appearance: hair loss, flaking, brittle nails;
- in pregnant women: increased toxicosis, increased uterine tone, which can lead to miscarriage or premature birth.
In men
Symptoms of deficiency in men:
- fast fatiguability;
- long recovery after exercise;
- drop in testosterone levels in the blood.
In children
Signs of deficiency in children:
- violation social adaptation: difficult adaptation to new living conditions - kindergarten, school;
- stressful conditions, especially against the background age-related changes: increased irritability, conflict, early addiction to cigarettes, alcohol, drugs;
- change in emotional background: increased tearfulness, hysterics, bad and light sleep, nightmares, attacks of melancholy, anxiety, phobias.
Memory deterioration and inattention lead to poor academic performance, conflicts with parents and teachers, and even suicidal conditions.
Lack of magnesium in blood plasma leads to more major changes: coagulation disorders, calcification of arteries, increased blood pressure, changes in microcirculation. Blood tests may show anemia, increased platelet counts, and increased level cholesterol.
How to determine magnesium deficiency?
The described symptoms of magnesium deficiency in the body may accompany other conditions, so these signs cannot be called specific.
Appointed laboratory analysis Mg, Magnesium – determination of the concentration of magnesium in blood plasma taken on an empty stomach. Cost approximately 300 rubles.
The concentration of the element in the blood serum can be within the normal range even with a significant deficiency of the element in the body.
Hypomagnesemia (decreased serum concentration) indicates a severe magnesium deficiency in the body.
Reference values:
- Treatment of magnesium deficiency
- treatment of the underlying disease, if it is the cause of hypomagnesemia;
- use of magnesium preparations, including vitamin and mineral complexes, dietary supplements;
- diet correction: increasing foods rich in magnesium;
exclusion of stress factors, neuropsychic overstrain.
Magnesium preparations
Preparations for replenishing magnesium in the body are listed in the table. The choice of drug, dosage and duration of use is the prerogative of the attending physician!
1 “Forte” tablet contains 618.43 mg citrate (or 100 mg) and 10 mg vitamin B6. Vitamin B6 promotes the absorption of Mg and is involved in the regulation of nervous processes. Tablets are prescribed to be taken with meals, 2-3 times a day, washed down with water: children from 6 years old - up to 6 tablets / up to 3 forte per day, children from 12 years old and adults - up to 8 tablets / up to 4 forte " per day. Ampoules are prescribed to children starting from the neonatal period. The contents of the ampoule are dissolved in 100 ml of water and taken with meals. The dosage is calculated individually, for children under one year old ~ 1 ampoule per day, for adults – 3-4 ampoules per day. |
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Available in the form of tablets for internal use: No. 50 (300 rubles) and No. 90 (410 rubles). The domestic analogue of Magne B6 is used to treat adults and children from 6 years of age. The composition, indications and treatment regimen are similar to Manga B6. |
One tablet contains 500 mg Mg orotate dihydrate, which is equivalent to 32.8 mg Mg. Orotic acid promotes the fixation of the microelement on cellular ATP and the manifestation of its action. Prescribed for adults to correct Mg deficiency and conditions associated with hypomagnesemia, 2 tablets three times a day for 7 days, then 1 tablet twice or thrice a day for 4-6 weeks. |
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Magne B6 
The course of treatment according to the instructions is 1 month, but is always determined by a doctor.
Foods rich in magnesium
A balanced diet provides the body necessary substances, including Mg. Daily requirement for magnesium:
Magnesium-rich foods are available and included in every family's diet. It is easy to calculate the amount of food consumption, knowing the daily Mg norm for a person and the amount of the element per 100 grams. product. Increasing the amount of foods rich in magnesium and regularly taking the prescribed drug help quickly replenish the lack of magnesium in the body.
Industrial processing of products (canning, grinding grain into flour, pasteurization) leads to a loss of up to 30–80% Mg.
| Cereals, legumes and grain products | Sunflower seeds, seeds, nuts | ||
| Rice bran | 781 | Pumpkin seeds | 534 |
| Wheat bran | 448 | Brazil nut | 376 |
| Wheat germ | 325 | Cocoa powder | 425 |
| Buckwheat flour | 251 | Roasted sesame seeds | 450-350 |
| Oat bran | 235 | Hazelnuts | 310 |
| Soybeans | 286 | Roasted almonds | 286 |
| Buckwheat | 231 | Roasted cashew | 270 |
| Barley groats | 150 | Shelled pine nuts | 251 |
| Rice | 127 | Mustard seeds | 238 |
| Oatmeal | 135 | Pistachios | 200 |
| Millet groats | 130 | Roasted peanuts | 188 |
| Green peas | 107 | Hazelnut | 172 |
| Beans | 103 | Roasted sunflower seeds | 129 |
| Lentils | 80 | Walnut | 120 |
| Vegetables and fruits, including dried | Fish, seafood and seafood | ||
| Watermelon | 224 | Canned crabs | 247 |
| Dried apricots | 105 | Sea kale | 170 |
| Parsley | 85 | Salted grainy pink salmon caviar | 141 |
| Sorrel | 85 | Squid meat | 90 |
| Dried dates | 84 | Salted herring | 90 |
| Raisin | 80 | Sturgeon | 75 |
| Spinach | 79 | Black halibut | 60 |
| Dill | 70 | Far Eastern shrimp meat | 60 |
| Pear | 66 | Blue whiting | 60 |
| Persimmon | 56 | Sole | 60 |
| Arugula | 47 | Salted sprat | 51 |
| Dried prunes | 45 | Flounder | 35 |
| Green salad | 40 | Dairy | |
| Brussels sprouts | 40 | Powdered milk | 160 |
| Banana | 47 | Tofu cheese | 103 |
| Carrot | 38 | Edam cheese | 60 |
| Garlic | 30 | Dutch cheese | 55 |
| Apple | 30 | Russian cheese | 35 |
| Avocado | 29 | Other dairy products have low magnesium content. | |
| Cherries | 24 | Bakery products | |
| Raspberries | 22 | Whole wheat bread | 82 |
| Sweets | Borodino bread | 49 | |
| Halva | 178 | Wheat bread made from wallpaper flour | 47 |
| bitter chocolate | 133 | Wheat bread made from flour 1 s. | 33 |
| Meat | Mushrooms | ||
| Pork lean | 24 | Porcini | 102 |
| Rabbit | 25 | Honey mushrooms | 20 |
| Beef | 22 | Shiitake | 20 |
| Mutton | 20 | Morel | 19 |
| Turkey | 19 | Eggs | |
| Chicken | 18 | Quail egg | 32 |
In order for a sufficient amount of Mg to enter the body, you need to regularly eat cereals, nuts, and enrich your diet with vegetables and fruits. The cheapest source of macronutrients is bran, but you cannot consume them in large quantities, and in case of exacerbation of diseases gastrointestinal tract- forbidden.
It is beneficial for people with magnesium deficiency to drink mineral water: hydrocarbonate calcium-magnesium (Arkhyz, Narzan).
Magnesium is one of the important macroelements in the human body. It is involved in the most important physiological processes. A sufficient amount of this macronutrient provides good health. Lack of magnesium in the body, the symptoms of which we will list below, leads to the development of the most various diseases. According to WHO, about 65% of the world's population is deficient.
Functions
Magnesium is responsible for the transport of calcium and sodium ions at the cellular level; it independently controls the condition of the cell membrane. Due to the movement of its ions, nerve impulse. As soon as there is a lack of magnesium in the body, symptoms are not long in coming.
The macronutrient helps the body cope with stressful situations, reduces the risk of the appearance and development of exciting processes in the central nervous system. Thanks to magnesium, people may not notice sudden changes in the weather. Any reactions associated with the formation, accumulation, transfer and consumption of energy occur with its direct participation. Magnesium regulates the removal of free radicals and oxidation products from the body.
Daily requirement
Lack of magnesium in the body: symptoms
The following discomfort may occur from time to time even in healthy person for a number of reasons. Of course, if this happens rarely, then you should not immediately seek medical help. When symptoms recur more frequently and become worse chronic form, it makes sense to visit a doctor who will prescribe the necessary examination.
The main signs of magnesium deficiency in the body may seem insignificant, but you should not ignore them. This: 
How to check for magnesium deficiency
Agree that many of the listed symptoms can be attributed to a person’s character traits (fussy, disorganized, does not know how to get things done) or can be regarded as signs various diseases. It turns out that the whole point is a lack of macronutrients. You should pay attention to the signs of magnesium deficiency in the body if you notice several symptoms at the same time.
A clinical blood test can reveal a macronutrient deficiency in only 10-12% of patients. In most cases, when there is not enough magnesium in the blood, it comes from the bones. But at the same time, the latter develop a macronutrient deficiency. There is a simple way to diagnose: try stretching or straining your muscles. If at the same time you feel painful sensations in the ankles, which means that the symptoms of magnesium deficiency in the body did not appear by chance. You need to contact a specialist.
What explains the poor health
The way the body works is that we begin to feel tired only after doing physical or mental work. Night sleep allows all organs and muscles to relax, metabolic processes improve. Early in the morning, around 6 o’clock, the adrenal glands begin active work producing hormones that “charge” the body and allow you to maintain wonderful well-being until evening. If there is not enough magnesium in the body, a malfunction occurs, and activity appears in the evening, and in the morning you feel exhausted.
As for problems with the nervous system (sleep disturbances, spasms, tics and twitching), they arise due to disruption of ion exchange. If there is not enough macronutrient, this process is disrupted.
Even the appearance of early wrinkles is increasingly associated by scientists with a lack of magnesium. The macroelement is directly involved in the synthesis of collagen - the main component healthy skin, joints and tendons. Premature aging, which modern people trying to fight different methods, you can win if you exclude magnesium deficiency in the body. Moreover, the macronutrient is merciless to free radicals resulting from metabolic processes in organism. Structure connective tissue directly depends on the presence of magnesium.
Why is macronutrient deficiency dangerous for pregnant women?
Many processes taking place in the uterus are carried out with the direct participation of calcium, the exchange of which is impossible with a lack of magnesium. In the worst cases, the risk of miscarriage increases, which is especially dangerous in the second and third trimesters. Pregnant women also experience a lack of magnesium in the body. Symptoms can be expressed in the appearance of edema or in excessive nervous excitability and tearfulness. If magnesium deficiency results in muscle tone, then this can become a threat to the full bearing of the baby. Additionally, vomiting, dizziness, and caviar cramps appear.
A deficiency of a macronutrient occurs due to its inconsistent intake into the body of a pregnant woman. Doctors must prescribe additional medications to rule out magnesium deficiency. At hypertension and late toxicosis can be triggered by the excretion of a macroelement. This problem is also solved by prescribing medications.
What causes magnesium deficiency?
Any person is familiar with the feeling of excitement when the body experiences a strong nervous tension. We can worry about the slightest thing, not knowing that at this moment “stress hormones” are produced in the body, in the synthesis of which important role magnesium plays. Nervous stress, for its part, requires a lot of energy. And here again magnesium “works”, maintaining optimal levels in the body. It is necessary to ensure a constant supply of macronutrients, otherwise a deficiency will occur. In this case, signs of magnesium deficiency in the body appear.
WITH similar problem Children who go to school and participate in sports clubs often encounter this problem.
The load may be overwhelming. Children develop apathy, lose interest in learning, and complain about headache and fatigue, the ability to concentrate decreases.
The problem of magnesium deficiency is also typical for athletes. During intense training, a certain amount of the macronutrient is released through sweat. Magnesium is also consumed when active work muscles. A lack of magnesium in the body also occurs during pregnancy and the lactation period, with the use of certain medicines and contraceptives, if you are addicted to mono-diets.
Today there is a lot of talk about the dangers of eating fast food. It is impossible not to mention it now. Quick satiety and the intake of large amounts of calories are the main problem of modern nutrition, when people increasingly prefer food purified from impurities, forgetting that the body is not getting enough valuable elements. During heat treatment, 50 to 80% of magnesium is lost. Good nutrition is one of the ways to solve the problem.
Consequences of long-term magnesium deficiency
- There are problems with cardiovascular system, hypotension and hypertension occur, and frequent dizziness is a concern.
- Since magnesium interacts closely with calcium, its deficiency leads to the fact that “free” calcium is simply deposited in small vessels.
- IN childhood A deficiency of a macronutrient can cause retardation in growth and development.
- Neuropsychiatric diseases occur, and the risk of developing depression, nervousness, irritability, seizures and convulsions increases.
- Asthma may occur.
- Missing normal sexual desire. Cases of diagnosing infertility are not uncommon.
- IN soft tissues seals may appear where cancerous tumors later appear.
- Sudden infant death syndrome.
- Diabetes of the second type.
- Frequent respiratory diseases.
However, you should not allow excess consumption of magnesium. The body seeks to get rid of excess amounts of macronutrients. Diarrhea appears, during which not only magnesium is excreted, but also many useful material. It is best to use it in combination with calcium - this way there will be no overdose, and your health will quickly improve.
Good nutrition - a source of macroelements
Our well-being depends on what we eat. Magnesium is included in green vegetables, salads, is present in dill, parsley, celery and cilantro.
Add foods rich in it to your diet and enjoy delicious and healthy food. The macroelement is present in nuts and cereals, vegetables and fruits in varying quantities. If there are signs of magnesium deficiency in the body, check out the list healthy products. Include them in daily menu(amount in mg/100 g is indicated in parentheses).
It is useful to eat nuts: sesame (530), almonds (270), cashews (268), hazelnuts (183), peanuts (176), walnuts (125). Add wheat bran (480), buckwheat (224), millet (159), wheat (155) to your diet. Dried fruits are not only rich in potassium, they also contain useful magnesium: dried coconuts (90), dried apricots (65), dates (55), prunes (35), raisins (35). The macronutrient is present in potatoes (33), beets (20), carrots (22), cauliflower and broccoli (24 each). It is found in beef and chicken, fruits and herbs.
Use of vitamin preparations
As you can see, most of the foods we eat every day contain this macronutrient. So why does a lack of magnesium occur in the body, the symptoms of which cause a lot of discomfort?
The thing is that in recent years there has been rapid development Agriculture, chemicals were used in large quantities. All this poisons and impoverishes the soil. According to various sources, over the past decades the content of nutrients in vegetables and fruits has decreased several times. In addition, beneficial substances from foods are not completely absorbed by the body. This is where the lack of macro- and microelements arises, even with good nutrition. It turns out that the reception additional drugs required. In the case of magnesium deficiency, choose complexes that also contain calcium, which will ensure complete absorption of both elements. Pharmacists offer medications that combine magnesium with calcium, which guarantees good health. These are "Calcimax", vitamins containing both of these elements.
