Magnesium is one of the most important minerals in our body. It has many functions in our body and is essential for proper functioning. Magnesium can of course be taken with food, but even a proper diet often does not meet its full requirements. The reason for this is not only too little magnesium in the products consumed, but also its poor bioavailability. Let’s see what are the best sources of magnesium, who shows an increased need for this mineral and how to increase its absorption.
- 1 Magnesium – role in the body
- 2 Symptoms of magnesium deficiency
- 3 Causes of magnesium deficiency
- 4 How much magnesium do we need a day?
- 5 Who’s at risk of magnesium deficiency?
- 6 Products with a high magnesium content
- 7 Problems with magnesium absorption
- 8 What is the risk of magnesium excess?
- 9 Magnesium supplements
- 10 Magnesium for athletes
- 11 Magnesium in water
Magnesium – role in the body
Magnesium has many functions in human body, among other things:
- adds energy;
- improves concentration;
- is a building material for teeth and bones;
- prevents osteoporosis;
- improves digestion;
- regulates muscle tension;
- relieves stress;
- regulates the thyroid function;
- has a beneficial effect on sexual activity;
- has the effect of relieving menstrual pain;
- has a beneficial effect on the heart;
- regulates the pressure;
- reduces the risk of diabetes mellitus;
- enhances immunity;
- Supports normal muscle growth;
- is conducive to the regeneration of the body.
Magnesium is also an important element for athletes. It takes part in protein synthesis and regulates the acid-base balance, which can be disturbed in intensive training.
Symptoms of magnesium deficiency
Magnesium deficiency can manifest itself in several ways. Our attention should be drawn to it:
- frequent fatigue;
- mood swings;
- heart palpitations;
- muscle spasms;
- reduced resistance;
- tingling of the limbs;
- muscle trembling;
- menstrual disorders;
- hair loss;
- frequent headaches.
Causes of magnesium deficiency
In most cases, too little the amount of magnesium is caused by poor diet and resignation from supplementation. However, some illnesses and medications that you are taking may cause disturbances in magnesium absorption, which may cause there’ll be too little of it, too. These include, but are not limited to:
- inadequate weight loss;
- stimulants (alcohol, coffee, cigarettes);
- birth control pills;
- inflammation of the intestines;
- neurological diseases;
- celiac disease;
- food allergies;
In case our health condition may cause disturbances in magnesium absorption, it is best to use the supplementation and consume it in a higher dose.
How much magnesium do we need a day?
The magnesium requirement can be vary according to gender, age and lifestyle. The statistical daily intake of magnesium should be..:
- 30 mg in infants;
- 70 mg in children under 1 year of age;
- 80 mg – in children aged 1-3 years;
- 130 mg in children aged 4-9 years;
- 410 mg – boys aged 13-18 years;
- 360 mg – girls of age 13-18 years old;
- 400 mg – men 19-30 years old;
- 300 mg – women 19-30 years old;
- 420 mg – men over 420 mg – men over 420 mg – men over 420 mg – men over 420 mg – men over 420 mg 30 years;
- 320 mg – women over 30 years;
- pregnant women – approx. 360 mg.
As we can see, the demand for magnesium is constantly changing throughout its life. It’s worth remembering that It is a mineral that our body requires in quite large quantities. quantities, so we should pay attention to whether we do not have it. not enough.
Who’s at risk of magnesium deficiency?
Depending on your lifestyle, your age, body weight and health status, certain groups of people may show increased demand for magnesium, and thus are more exposed to its deficiencies due to intense effort, stress… or changes in the body. They belong to these groups:
- pregnant women;
- physically active people;
- nursing mothers;
- women in menopause;
- people on a diet;
- people with diabetes mellitus;
- chronically ill.
Products with a high magnesium content
Magnesium into the body should be to be provided with a diet, at least in about 40%. Most of it. We’ll get the element in:
- wheat bran (as much as 490 mg per 100 grams);
- cocoa (420 mg per 100 grams);
- sunflower seeds (256 mg per 100 grams);
- almonds (269 mg per 100 grams);
- buckwheat groats (218 mg per 100 grams);
- groundnuts (180 mg per 100 grams);
- white beans (169 mg per 100 grams);
- sesame (167 mg per 100 grams);
- dark chocolate (165 mg per 100 grams).
If we want to enrich our diet magnesium, we should also eat it:
- brown rice;
- lamb groats;
- dried dates;
Problems with magnesium absorption
Though among the people who use the a proper diet, magnesium deficiency should not be present, it happens that factors such as stimulants, pharmaceuticals… or intestinal problems can interfere with the absorption of this mineral. How can it be made more accessible? It is worth to comply with the following the following instructions:
- consume fruit and vegetables on raw – then they contain the largest amount of magnesium;
- combine magnesium with protein, which improves its absorption;
- reduce alcohol consumption, coffee and fruit juices.
What is the risk of magnesium excess?
Although magnesium is what we need in large quantities, its excess may cause diarrhoea, dizziness, and even lead to a coma. However, the more magnesium we eat, the harder it is to assimilate, so it is difficult to assimilate overdose.
When selecting supplements from the Magnesium, it is worth noting what dose was used in the product in question. What’s more, you can also check the form itself, in which there’s magnesium in the pills. It’s best absorbed. supplements contain:
- magnesium citrate;
- magnesium taurate;
- magnesium chelate;
- magnesium malate;
- magnesium carbonate;
- magnesium lactate;
- magnesium chloride.
It is extremely important that you choose magnesium with vitamin B6, because it’s the only reason why magnesium is stored in the body. Vitamin B6 we can supplement separately, of course, but most supplements with magnesium has it in his store.
Magnesium for athletes
For athletes who want to grow their muscles properly and regenerate faster, magnesium supplements are also recommended. This element influences the synthesis of proteins and the growth of muscle fibres, and what is more, it supports concentration and regulates the nervous system. It also has a beneficial effect on bones and joints, which is extremely important for physically active people.
See what a healthy athlete’s breakfast should look like
Magnesium in water
Magnesium is also found in mineral water. When you buy it in a shop, it is worth checking on the a leaflet on how much magnesium is present in the product.
It is recommended to drink at least 1.5 l of pure mineral water every day. Adequate irrigation the body not only supports the absorption of nutrients, but also also influences the maintenance of good physical condition.