Magnesium is the fourth most abundant mineral in the human body. It is an essential building block required for many vital functions in our body. It is involved in cardiovascular system function, intracellular calcium entry, energy production, synthesis of some hormones and proteins, and many metabolic events. An adult human body contains 25g of magnesium. 60% of this magnesium is found in bones.
What are the symptoms of magnesium deficiency?
Chronic fatigue and weakness are the most common symptoms of magnesium deficiency. Anxiety and depression may occur due to magnesium deficiency. Other common symptoms include sleep disturbance, migraine headache, muscle cramps, decreased appetite, nausea, and vomiting. Rare symptoms of magnesium deficiency include arrhythmia, hypertension, and hyperactivity.
Why does magnesium deficiency occur?
Magnesium deficiency is increasing day by day. Because people's changing nutritional habits with industrialization is one of the causes of magnesium deficiency. Processed ready-made foods reduce the mineral and vitamin content in foods. Apart from this, the amount of magnesium required daily increases in cases where metabolic needs increase, such as pregnancy or heavy sports habits. If this is not met, deficiency occurs.
Which foods contain magnesium?
We should consume foods containing magnesium regularly every day. The amount of magnesium we need daily varies between 300-400mg/day. The need for magnesium increases in men, during pregnancy, and when doing heavy sports. Foods containing the most magnesium;
Examples of green leafy vegetables include lamb's ear, spinach, and purslane
Grains such as oatmeal, rice, barley, and wheat
Almonds Nuts such as peanuts, pumpkin seeds and cashews
Avocado and banana are very nutritious fruits in terms of both minerals and vitamins.
Dark chocolate
Beans, lentils, chickpeas. legumes such as
Who is given magnesium treatment?
In cases of muscle cramps and muscle spasm
Migraine type headache
Hypertension
Premenstrual syndrome
In the presence of hot flushes in menopausal patients
Insomnia
Appetite deficiency
Constipation
Stress
Chronic fatigue
To prevent kidney stones
Treatment of magnesium deficiency How is it done?
In addition to drug therapy in the treatment of magnesium deficiency, nutritional habits should be questioned and a healthy diet should be introduced to the patient. The required daily intake can be achieved with a balanced diet. However, if there are symptoms of magnesium deficiency and magnesium deficiency is detected through tests, magnesium supplementation is required. There are many preparations on the market. However, among these, it is necessary to use a drug with high absorption that should be taken into consideration.
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