Signs of a lack of magnesium in the body that kill silently
Magnesium is an element of the main subgroup of the second group, the third period of the periodic system of chemical elements of D. I. Mendeleev, with atomic number 12. It is designated by the symbol Mg (lat. Magnesium). The simple substance is magnesium ( CAS number: 7439-95-4 ) - a light, malleable metal of silver-white color.
You can consider yourself a very healthy person, without a history of serious illnesses. Nevertheless, recently, you may just feel tired, sleepy, and so on ... Sometimes it seems to you that you begin to feel somehow differently, not quite normal, unusual, but you cannot understand what ? Very often this happens in the body, where there is not enough magnesium. Signs of a lack of magnesium are different, from simple fatigue to extreme stresses, but everyone should have at least the slightest idea.
By the way, you may have even consulted a doctor with your symptoms? ... No? ... Maybe you already received some recommendations from your doctor and even bought some medicines, or maybe you are already taking them? ... But, like many other these medicines do not give any real effect. Is there such a thing? ... Does your doctor possibly tell you to drink more water and sleep more? Maybe he or she even recommends taking a vacation and relaxing? By the way, this is a good recommendation, especially if you are willing to spend some money and go to the sea ... M ... We just adore the sea ... Okay about the sea is another topic ...
But none of these recommendations work. You go for a more detailed examination, because no matter what you do, you still feel agitated, hurt, and in some cases, you think you are seriously ill. After you have been examined by endocrinologists, neurologists, gastroenterologists, rheumatologists and other doctors, you still feel that medicine simply can not help, everything is like peas in a brick wall.
So what could it be? You simply suffer from a disorder that is often overlooked, magnesium deficiency .
What is magnesium deficiency in the body?
Magnesium is an important mineral for us. It is used in a huge number of processes in the body responsible for more than 300 biochemical reactions. Adenosine triphosphate is a compound that provides energy to cells, contains magnesium and helps them function properly.
There are a number of complications that can result from a lack of magnesium in the body. This is a question that is often not even diagnosed by experts. And the worst thing is that often this deficiency is difficult to detect with modern diagnostic methods.
The many health benefits of magnesium include the transmission of nerve impulses, regulation of body temperature, 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 deficiency of this trace element is associated with congenital genetic defects.
Secondary deficiency is due to nutritional characteristics, social conditions, lifestyle, stress, the presence of diseases, as well as physiological conditions in which the body increases the need for magnesium (pregnancy).
Magnesium directly regulates the state of the cell membrane and the transmembrane transfer of calcium and sodium ions, independently participates in the reactions of 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 dental dentin, in muscle and nerve tissue, liver and kidneys. Therefore, it is so important for all of 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 in the extracellular fluid and plasma. It is precisely for this reason that magnesium deficiency can hardly be diagnosed, either by a blood test or by many advanced methods ...
And when people have health problems, they think that they have some kind of lack of nutrients, for example, iron or something else, but not magnesium.
Today, many scientists believe that we should get at least twice as much magnesium as we currently get.
What are the causes of magnesium deficiency?
Your diet or your nutrition plan plays a significant role in magnesium deficiency, but not because the food you eat is low in magnesium. Most likely, this is because the products that you eat today actively remove it from the body.
This is largely due to unhealthy modern nutrition. We consume an abundance of carbohydrates, caffeinated drinks and alcohol on a regular basis. Regular consumption of such foods leads to magnesium deficiency.
Alcohol consumption affects the fact that it prevents the body from absorbing vitamin D, which helps in turn to absorb 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, mineral depletion occurs in the upper layers of the soil. The “main mineral” magnesium is absent in most of the upper soil layer, as a result of which the majority of the population is deficient.
Strongly remove magnesium and many drugs. You have probably heard the expression more than once: one heals, the other cripples ... I don’t want to offend anyone, of course, but often it’s so ...
Signs of a lack of magnesium in the body
If you have a magnesium deficiency in your body, you may feel some signs of this.
This is one of the first reasons why chronic fatigue syndrome sufferers take magnesium supplements.
Deficiency of this microelement often affects the general well-being of a person. People who are deficient in magnesium feel constant fatigue, complain of rapid fatigue, morning fatigue, even after a long sleep.
It also leads to a constant state of stress. When you are in a constant, chronic state of stress, you use magnesium more than usual, which leads to further fatigue. Being unable to cope with stress leads to a further decrease in magnesium and this process can go in cycles.
This is terrible...
2. Lack of magnesium leads to insulin resistance
According to the clinic of the Moscow Institute of Cybernetic Medicine, a lack of magnesium helps to reduce the sensitivity of insulin receptors, and a defective 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 effect 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 thing and we become completely unwell ...
Now know, magnesium helps you get the most out of your nutrition.
3. Lack of magnesium leads to insomnia
We are always in a hurry somewhere, life goes on in the usual bustle. Do not have time to look around - the day has come to an end and it's time to go to bed again.
Some even think that if a person was awake 24 hours a day, then he would manage to do absolutely everything. But on the contrary, some people have a real problem with sleep.
According to some sources, minerals such as calcium and magnesium have an important effect on sleep quality. Magnesium is directly involved in the work and synthesis of nerve cells that command sleep impulses. After all, it is this mineral that is responsible for the good conductivity of the nerve channels and creates the conditions for natural relaxation, when required.
4. Lack of magnesium leads to muscle pain and bone problems
Magnesium stimulates enzymes that help normalize the level of calcium in your body, as well as the level of potassium and other essential vitamins and minerals. It also stops excess calcium accumulating in your muscle tissue.
Fibromyalgia, restless legs syndrome, muscle pain, cramps and other problems can be associated with a lack of magnesium. Given that magnesium helps the proper absorption of many minerals and especially calcium, it will definitely help bone health.
5. Due to magnesium deficiency, frequent nausea occurs.
Yes, this is so ... With a lack of minerals in the body, including magnesium, there is a violation of their metabolism and absorption, which can cause serious discomfort. One of these unpleasant situations can be associated with nausea.
You may even end up feeling very weak.
6. Apathy, stress, depression and ... lack of magnesium
Magnesium is closely associated with the proper biochemistry of the brain.
Depression is a psychological state that is marked by a pessimistic mood and lack of activity. This problem is often treated with antidepressants. But scientists argue that there is a more benign alternative to treat depression.
Medical studies show that one of the causes of depression may be a lack of magnesium in the human body.
People who have symptoms of depression, such as depression, fatigue, loss of interest in life, anxiety, insomnia, and even suicidal thoughts, usually have a deficiency of this trace element.
Magnesium plays a key role in increasing serotonin, also known as the hormone of happiness. The production of serotonin in the brain helps regulate mood, appetite, and sleep.
Any abnormalities in serotonin levels can negatively affect a person’s mood, and ultimately cause depression. With a deficiency of magnesium in the human body, the level of serotonin decreases. Increased magnesium intake can correct the serotonin imbalance and effectively fight depression.
Although they write a lot, nevertheless, the antidepressant effect of magnesium is not yet fully understood by medical science.
7. Anxiety, confusion in the head
Magnesium deficiencies are associated with a strong susceptibility to mental problems, turning your brain into a boiling cauldron! ...
According to a study by a group of British scientists, magnesium is the most important neurotransmitter, and in fact is responsible for the ability of our body 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 the functions of our body from the effects of cortisol and norepinephrine, which can have the most detrimental effect on it.
It seems that consuming magnesium will help keep you calm and collected ...
8. Magnesium and cramps
We know that muscle cramps can occur at any age, but more annoying people of middle and older age.
In some cases, leg cramps are a symptom of diseases such as atherosclerosis (intermittent claudication), diabetes, varicose veins, cirrhosis, 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 about 80% of people experience magnesium deficiency. This is due to the fact that from the wrong diet of many people it is impossible to dial the required daily allowance.
9. Lack of magnesium causes brain problems
American researchers from the University of Austin, Texas have come to the conclusion that by taking magnesium, a person is able to sort out the functioning of his brain in some way and thereby significantly improve memory.
The most important aspect of the effect of magnesium is that it stimulates the production of a neurotrophic factor - a component by which the brain does not allow its cells to age, actually rejuvenates them. Thus, magnesium, among other things, also protects our brain from various kinds of degenerative diseases, such as Alzheimer's disease.
Scientists also found that regular magnesium supplementation increases the synaptic plasticity of the brain - the ability of the brain to resist the effects of emotions such as fear, anxiety and post-stress sensations.
10. Magnesium deficiency causes problems with the cardiovascular system
A lack of magnesium reduces the elasticity of red blood cells, which makes it difficult to pass through the capillaries, disrupts microcirculation and shortens the life of red blood cells. This may be one of the causes of anemia.
Due to the lack of magnesium, blood vessels are compressed, which increases blood pressure and this can lead to coronary heart disease. Oh, this is already scary ...
Therefore, magnesium deficiency even accelerates the aging process ...
If you are now struggling with blood pressure, try to undergo an 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 can see your doctor or try changing your diet.
To provide the body with magnesium, it is important not only to eat foods rich in this element! 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 is able to provide the human body with a sufficient amount of magnesium and other necessary substances. Of the products that contain the largest amount of magnesium, wheat bran and wheat germ (wheat germ) should be distinguished and ...
Some of the foods rich in magnesium are:
- Pumpkin seeds
- Sunflower seeds
- Soya beans
- Black beans
- Brown rice
- Oat bran
- Sesame seeds
You may also consider supplements with magnesium and dietary supplements, but they should be taken with caution and only with the approval of your doctor.
The body needs a lot of magnesium, but too much magnesium in the body is also harmful. On the part of the muscular system, excess magnesium is manifested by weakness, on the part of the nervous system - inhibition and apathy, on the part of the cardiovascular system - by a slowdown in heart rate and a decrease in blood pressure. With a severe excess of magnesium, weakness can turn into flaccid muscle paralysis or respiratory muscle paralysis.
So it is probably better to eat right ... In small quantities, magnesium is present in many foods, so it will not be difficult to make a varied diet.
The best way to fill the body with vegetable juices is magnesium, or at least increase the amount of vegetables in your diet, which is a bit more complicated and your level of magnesium in the body will increase. It is advisable, of course, to choose cleaner, organic food products that are grown in your garden.
In addition to the recommendations on increasing the level of magnesium in the body that we gave at the end of the article, it is imperative to monitor your lifestyle and diet. Drink less alcohol as much as possible. Alcohol doubles the power to remove magnesium from the foods you eat ...
Magnesium is, as we have seen, an extremely important element for us. Therefore, make sure that you always eat healthy food and you have a fairly balanced diet.
If you begin to feel any of these symptoms, and suspect that this may be the result of a magnesium deficiency, definitely do not self-medicate without consulting a doctor. Better go on a proper and balanced diet.