Magnesium – Benefits, Causes, Deficiency Symptoms, Sources, Daily Dose, Treatment, Supplements

Hi guys, some time ago, I started the series of articles about vitamins, and their role in our body (find here the articles about vitamins A, C, D) so today I thought I would address another important topic, and start the series of articles about minerals and their importance for the body.

Minerals have an important role in the proper functioning of the body and there are specific factors that help them so that everything we eat is perfectly assimilated. Mineral deficiency is found all over the world, largely due to the modern style of plant cultivation.

Among the most important minerals are magnesium, calcium, zinc, iron, manganese, and potassium.

I start the series of articles related to minerals with Magnesium.

Magnesium is an essential mineral for health. but it is often neglected. We find magnesium in our bones and in almost all out organs, which then use it for biological processes. The presence of magnesium supports over 350 vital cell functions. Apart from bones, we find it mainly in the heart, muscles, and kidneys.

It is one of the vital minerals in performing many metabolic functions, but it’s most important role is to keep the internal surface of the arteries smooth, intervening in regulating blood pressure in special situations caused by stress.

The benefits of magnesium 

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There are about 25 grams of magnesium in our body, between 50 and 60% of this amount is in the bones, while the rest is in the muscles, soft tissues, and blood. Every cell in the body contains magnesium and needs it to function.

Let’s see some of the benefits of magnesium:

• Magnesium is directly involved in the metabolism of vitamin C, calcium, phosphorus, potassium and sodium

• Prevents calcium deposits and the formation of gallstones and kidney stones

• Strengthens tooth enamel

• Intervenes in the metabolism of carbohydrates, lipids, and proteins

• It contributes fundamentally to the release of energy and is a natural sedative along with calcium.

• Helps increase physical endurance (due to its role at the muscular level)

• Helps fight inflammation

• Helps prevent migraines

Causes of magnesium deficiency

Along with health problems, magnesium deficiency is caused by an unhealthy diet. Every day, people consume too few foods that contain enough magnesium, such as almonds, beans, cocoa, peanuts, nuts, etc.

The lack of magnesium is accentuated by modern production methods, in which crops are fertilized with artificial fertilizer that influences the quality of food.

Other causes

• Alcohol consumption

• Smoking

• Excessive sweating

• Drug use

• Hypothyroidism

• Diabetes

• In stressful conditions

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Symptoms of magnesium deficiency

Although it is a fundamental mineral for the proper functioning of the body and nerve cells, 90% of people have a magnesium deficiency. Low magnesium levels can cause the following conditions:

• Hypertension

• Stress

• Feeling anxious

• Depression

• Insomnia, sleep disorders

• Migraine

• Nausea

• Fatigue

• Muscle pain and cramps

• Nervousness and aggression

• Concentration problems

• Type II diabetes

• Asthma

Sources of magnesium

Ideally, magnesium should come exclusively through food. Here are the foods that are richest in magnesium and can provide you with the daily intake you need:

• Vegetables – spinach, broccoli, potatoes, cabbage

• Mushrooms

• Fruits – bananas, avocados, apples

• Whole grains

• Wholemeal flour, oatmeal

• Seeds – pumpkin, sunflower, pine

• Walnuts – Brazil nuts, cashews, pistachios, almonds

• Peanut butter

• Dried fruits

• Milk

• Chicken breast

• Beef

• Some types of fatty fish – salmon, mackerel and halibut

• Legumes of different types – lentils, beans, chickpeas, peas, and soybeans

• Cocoa

• Chocolate

• Seaweed

• Spices – coriander, dill, sage, mustard seeds, basil, fennel, cumin, tarragon, marjoram.

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Recommended daily dose of magnesium

Magnesium intake is related to age, sex, and health.

Recommended daily dose for children and adolescents

• Newborns up to six months: 40 mg

• 6 months – 1 year: 60 mg

• Children 1-3 years: 80 mg

• Children 4-8 years: 130 mg

• Children 9-13 years: 240 mg

• Boys 14-18 years: 410 mg

• Girls 14-18 years: 360 mg

Recommended daily dose for adults

• A daily intake of 300-350 mg for men

• A daily intake of 280 mg for women

Magnesium-based treatment is effective in several conditions, including:

• Diarrhea

• Depression

• Digestive disorders

• Allergies

• Rickets

• Kidney stones

• Some skin diseases.

Natural magnesium supplements

If you fail to meet the recommended daily allowance of magnesium only from the foods you eat, consider resorting to natural supplements with

magnesium. They are common and are well tolerated by the human body.

Conclusion

Magnesium is a mineral with a fundamental role in the health of our entire body, and a disorder of the optimal level of magnesium in the body can have a variety of symptoms.

For this reason, it is important to remember that a healthy lifestyle, a balanced diet, and regular visits to the doctor are the only elements that can help us have a strong body.

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