Human body; It needs many minerals for the realization of its functions, the formation of metabolic reactions, the protection of hormonal order, body homeostasis, cellular construction and repairs. Magnesium is also an important mineral found in the human body. Although it is not known that it is only involved in the muscular system, magnesium, which has many different and important tasks, must be taken adequately and in a balanced way. Magnesium deficiency or excess may cause some problems in the body.
What is Magnesium and What Is It?
Magnesium, whose chemical symbol is Mg, was discovered by English chemist Joseph Black in 1755. After this discovery, the functions of magnesium and its importance for the human body have been proven by the researches. The amount of magnesium in our body is about 20-30 grams. 60-70% of magnesium is found in bones and teeth, 30-40% in soft tissue and 1-2% in blood. Among the organs, it is seen most intensely in the heart and brain.
What Does Magnesium Do?
Apart from its active role in the muscle system, magnesium is responsible for the formation of metabolic reactions, the protection of hormonal order, body homeostasis, cellular production. and repairs. The daily requirement for magnesium is 400-420 mg in men,
Magnesium in Pregnancy
As the need for all minerals increases during pregnancy, the need for magnesium also increases. The daily magnesium requirement goes up to 360-450 mg. During this period, nausea, weakness, loss of appetite, fatigue and muscle spasms can be seen frequently. The symptoms of magnesium deficiency can be eliminated by taking magnesium supplements under the control of a doctor.
What are the benefits of magnesium?
Magnesium provides many benefits to metabolism. Some of the main functions of magnesium are as follows:
- It plays an important role in muscle contraction/relaxation and strengthening of muscles.
- It has a positive effect on carbohydrate metabolism. It balances the glucose level in the blood by providing insulin release.
- It enables the effective use of calcium, which is a very important mineral for bone resorption.
- Bone fragile.
- Beautifies the skin.
- Makes hair healthy.
- It functions in the control of neurotransmitter (dopamine, catecholamine, serotonin, GABA) substances that are responsible for nerve transmission.
- Helps protein synthesis from amino acids.
- Regulates enzyme system.
- Provides cell growth and regeneration.
- DNA and RNA synthesis /
- It regulates blood pressure and helps to control hypertension.
- Supports mental functions such as memory and concentration.
- Provides electrolyte balance.
- Provides intracellular energy production.
- Helps prevent premature birth.
- Has anti-inflammatory properties.
- Helps healthier aging by regulating the aging of fibroblasts.
- It can relieve depression by blocking the NMDA receptor, which is known to cause depression.
- Works with calcium, preventing calcium from accumulating in the respiratory tract, preventing shortness of breath and asthma.
- Helps to sleep and relax. It helps.
Magnesium Deficiency (Hypomagnesemia) What is it?
Recent studies show that magnesium intake is considerably reduced. Unbalanced dietary habits, decrease in the amount of magnesium in the ecosystem caused by environmental factors, wrong agricultural practices that minimize the minerals found in foods, can be shown among the main causes of magnesium deficiency. Magnesium deficiency is called hypomagnesemia. Magnesium value is determined by blood test or urine test to be performed in line with the clinical findings evaluated and hypomagnesemia is diagnosed.
What are the Causes of Magnesium Deficiency?
Hypomagnesemia can occur due to different reasons:
- Cortisol Tablets, diuretic, side effects of contraceptive drugs, use of wrong drugs and antibiotics,
- vomiting caused by chemotherapeutic drugs,
- Inadequate consumption of foods containing magnesium,
- Gastrointestinal disorders such as Crohn's disease, ulcerative colitis, celiac disease, Whipple's disease and short bowel syndrome,
- Excessive consumption of caffeine-containing beverages such as tea, coffee,
- Excessive stress,
- Type 1, Type 2 diabetes,
- S Smoking, alcohol and drug addiction,
- In people with hypocalcemia (lack of calcium in the blood) and hypokalemia (lack of potassium in the blood),
- Sweat loss caused by Turkish bath, sauna, excessive exercise,
- Consumption of processed foods, such as white flour, refined sugar,
- Diare (diarrhea),
- Menopause.
What are the Symptoms of Magnesium Deficiency/Low?
- Restless legs syndrome,
- Hair loss
- Weakness, chronic fatigue and reluctance
- Anorexia
- Constipation
- Migraine attacks, dizziness, shortness of breath, chest pain or fainting
- Heart palpitations and rhythm disturbances
- Difficulty falling asleep,
- Lack of nails and brittleness,
- Forgetfulness,
- Sudden changes in blood pressure,
- Desire to consume excessively salty foods ,
- Nausea,
- Depression,
- Irritability, tension,
- Numbness in the hands and feet,
- Cholesterol value increase,
- Calcium deficiency,
- Kidney stones, sand in the urinary tract,
- Severe pain and cramps during menstruation.
What are the Diseases Seen in Magnesium Deficiency?
- Heart Diseases
- Asthma
- Psychological disorders
- Alzheimer
What Are Foods Containing Magnesium?
Our body cannot produce magnesium. Bone, muscle, soft tissue and a small amount are stored in the blood to be used in necessary functions. For a healthy body and a quality life, a balanced and adequate diet and daily magnesium need must be met.
- 28 grams of dark chocolate contains 64 grams of magnesium.
- 10 grams of tofu contains 15 mg.
- Avocado meets 10-15% of daily magnesium need.
- Cereals, wheat, oats, barley, quinoa meet 17-18% of daily magnesium need.
- Green greens, magnesium, the main ingredient of chlorophyll, which gives plants their green color, is also abundant in spinach, broccoli, arugula, chard and cabbage. Daily magnesium requirement Nuts, almonds, sesame, cashew peanuts meet 20% of daily magnesium need and pumpkin seeds meet 35% of daily magnesium need.
- Legumes, Lentils, kidney beans, chickpeas, soybeans, and peas contain significant amounts of magnesium.
- Flax and chia seeds are rich in magnesium.
- Banana: Banana, which is rich in potassium, contains plenty of magnesium. . An average banana meets 10% of the daily magnesium requirement.
- Seafood, salmon, mackerel, shrimp are rich in magnesium.
- Spices and herbs: Cumin, cloves, agar seaweed, coriander , dill, celery seeds, sage, dried mustard, basil, cocoa powder, fennel seeds, thyme, cumin seeds, tarragon, marjoram, poppy seeds contain plenty of magnesium.
Choose the right magnesium supplement
The best way to meet your magnesium requirement is to take advantage of natural foods. However, in special cases, you can benefit from magnesium supplements under the control of your doctor. Choosing the right magnesium supplement is also very important.
What are the Types of Magnesium?
- magnesium citrate,
- magnesium aspartate,
- magnesium oxide,
- magnesium lactate,
- magnesium hydroxide,
- magnesium chloride,
- magnesium sulfate
- magnesium chelate
Excess Magnesium (Hypermagnesemia) What is it?
Excessive magnesium increase in the blood is called hypermagnesemia. Excess magnesium taken with food does not pose a risk as it can be excreted from the body. However, magnesium supplements that are used unconsciously without the control of a doctor can cause serious problems. Magnesium level should be between 1.7 and 2.3 mg/dL. No serious symptoms may be observed up to about 7 mg/dL. However, heart and lung problems can be seen between 7-12 mg/dL and coma at 12 mg/dL and above.
What are the Causes of Magnesium Excess?
- Kidney failure
- Excessive use of magnesium supplements
- Use of medications containing magnesium
- Lithium therapy
- Hypothyroidism (underactive thyroid gland)
- Addison's disease
- Excessive tissue loss that may occur in traumas such as traffic accidents, being under debris
- Diabetes
- Excessive seawater ingestion
- Calcium deficiency
What are the Symptoms of Magnesium Excess?
- Nausea, vomiting, diarrhea
- Dizziness, fainting
- Shortness of breath
- Irregular or slowed heartbeat
- Spasms in the muscles
- Hypotension
- Cardiac arrest
- Headache
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