Magnesium is an essential mineral that is involved in almost three hundred different processes in the body. However, although it is a relatively readily available mineral, more and more people are suffering from a deficiency. Why is this and what are the risks associated with magnesium deficiency?
Magnesium and Its Role in the Body
Magnesium, also known as magnesia, is a mineral that is vital for our body. It performs numerous important functions, including:
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Muscle and Nerve Function: Magnesium is key to ensuring that our muscles function properly. It helps regulate contractions and nerve signals. When magnesium levels are adequate, muscles can contract and relax more effectively, which is important not only during exercise but also in daily activities.
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Protein Synthesis: Magnesium is necessary for protein formation, which is crucial for the building blocks of our tissues.
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Blood Sugar Control: It also helps maintain stable blood sugar levels and improves insulin sensitivity.
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Blood Pressure Regulation: Magnesium supports healthy blood pressure by aiding in the relaxation of blood vessels.
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Energy Production: Magnesium helps produce energy within cells. This can reduce feelings of fatigue and exhaustion, which can be beneficial from a psychological standpoint as well.
While the list of benefits from this mineral is quite extensive, here are just a few basic benefits and functions to give you a basic understanding of magnesium's effects.
How Does Magnesium Deficiency Manifest?
Magnesium deficiency, or hypomagnesemia, can present various symptoms and signs that may impact our daily life. Here are some of the most common symptoms of magnesium deficiency:
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Fatigue and Weakness: Low magnesium levels can lead to feelings of fatigue and weakness. If you constantly feel tired and low on energy, a lack of magnesium, which is essential for energy production, might be the cause.
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Mood Swings: Magnesium deficiency can also affect our mental health. Without enough magnesium, we may be more prone to anxiety, depression, and mood swings.
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Headaches and Migraines: People with low magnesium levels may experience headaches and migraines more frequently and intensely.
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Muscle Cramps and Stiffness: This is the most common symptom of magnesium deficiency. Muscle cramps or spasms can affect various parts of the body, such as the arms, legs, and face. These cramps can be painful and may occur both during the day and at night.
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Heart Problems: Magnesium is crucial for proper heart function. Its deficiency can lead to arrhythmias, which are irregular heart rhythms that can be dangerous.
Causes of Magnesium Deficiency
The human body cannot produce magnesium on its own, so it must be obtained through diet. About 60% of magnesium in the body is stored in the bones, while the rest is in the muscles and soft tissues.
Some of the most common reasons for magnesium deficiency include:
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Inadequate Dietary Intake: This is the most common way to obtain magnesium. However, it's essential to have a proper diet. The reduction of magnesium in foods is also influenced by intensive agriculture, which leads to inappropriate processing of raw materials. The magnesium cycle in nature can be disrupted, for example, by the use of artificial fertilizers that do not return magnesium to the soil.
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Chronic Diseases: Diabetes or certain kidney diseases can lead to increased magnesium loss.
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Alcoholism: Besides alcohol, substances like caffeine can also contribute to increased magnesium excretion through the kidneys.
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Excessive Sugar Consumption: Increased intake of carbohydrates, particularly simple sugars or products made from white flour, can also negatively impact magnesium levels in the body.
Supplement Your Body with Magnesium
If you want to increase your magnesium intake, it’s a good idea to add something extra to your diet. For example, pumpkin seeds, chia seeds, spinach, avocado, or high-quality dark chocolate. If you experience symptoms of magnesium deficiency or are in a period with increased magnesium needs, such as stress, intense physical activity, or menstruation, it’s worth considering magnesium supplements. These supplements may be more easily absorbed and can support both your health and well-being.
Magnesium is an indispensable mineral without which our body could not function properly. Adequate intake of magnesium through diet and supplements can help prevent various issues and support overall health.
