Magnesium is an element necessary for the life of every living organism. It is worth emphasizing that in the human system a specific microelement plays a very important role. It is found in the skeletal system, in skeletal muscles, and in other soft tissues . It is important that almost 1% of the total element pool is extracellular magnesium. Considering the above, the concentration of magnesium in blood serum is not a real reflection of the trace element in the human system. Sometimes it is so that a large magnesium deficit in the body is not revealed in the results of blood tests.
Magnesium in the diet – importance for the human body
Magnesium influences many processes that take place in the human system. The element is needed for proper bone mineralization. Moreover, it catalyzes many carbohydrate, fat and protein metabolism reactions. Providing magnesium with the diet ensures that the hormonal relationships are properly shaped . In addition, magnesium regulates blood glucose levels. It is also an essential element that causes the proper functioning of the cardiovascular system. Getting the right amount of magnesium is essential when it comes to regulating your blood pressure. Some studies show that magnesium may also protect against the formation of atherosclerotic lesions.
What determines the additional need for magnesium in the diet?
The demand for this element depends on many elements. The most important factors are, first of all, age, sex, and also the current state of the human body. It is worth emphasizing that the average needs range from 300 to 400 mg. There are greater demands on pregnant and lactating women.
Magnesium in the diet – basic sources
The best way to ensure your levels of magnesium are adequate is to eat the right foods that are high in magnesium. Dietary supplements are not a substitute for a balanced diet. They only supplement it. What products is magnesium in? Green vegetables are a great source of magnesium. An example is spinach and legumes. In addition, the described ingredient is found in pumpkin seeds, nuts, almonds or dates. It is also worth eating buckwheat, bran and other grain products. The appropriate level of the element will also be provided by bananas, dark chocolate, cocoa, and avocados. Research confirms that natural mineral water provides nearly 10% of the daily requirement for this microelement, valuable for life.
What symptoms can occur in the event of a magnesium deficiency?
People who do not get enough magnesium with their diet may experience fatigue as well as weakness. Difficulties with concentration and focus appear. Man becomes more prone to stressful situations. Patients also complain of problems with the circulatory system. The list of symptoms includes the presence of anxiety and nervous hyperactivity. It also results in hair loss and breaking nails.
Magnesium deficiency can also cause many other undesirable effects. Among the symptoms that indicate an insufficient amount of this element are heart rhythm disturbances or atrial fibrillation. Maybe alsoVentricular tachycardia appears.
How to choose a dietary supplement containing magnesium?
People who are not able to provide adequate amounts of magnesium should reach for a dietary supplement. However, you need to choose one that will give you good results and will be well absorbed. The market offer will include preparations that are in an organic form, i.e. citrate, lactate and aspartate. It can also be an inorganic form. An example is chloride, carbonate or magnesium oxide. It should be emphasized that the organic form is better absorbed in the digestive system.
Symptoms of excess magnesium
Just as a magnesium deficiency is not good for the body, an excess of magnesium also has adverse effects. The basic symptoms associated with too much of this micronutrient include hypertension, breathing problems, nausea, vomiting, abdominal pain, and digestive system ailments. Magnesium overdose most often occurs when certain people are taking antacids and additionally supplemented with magnesium. It is worth emphasizing that if the diet is appropriate and there are no symptoms, you should not take an additional dose of the element.