What is Magnesium?
Magnesium is one of the most important minerals in the body and is the 4th most abundant mineral in the body. 60% of the magnesium in the human body is in the bones and teeth, 39% is in the soft tissues, and the remaining 1% is in the blood. Like all minerals, magnesium cannot be produced in the body, so magnesium must be taken from outside with food or supplements. Adult men should take 400-420 mg per day and adult women should take 300-360 mg per day for magnesium, which plays a role in more than 300 metabolic reactions in the body and enables enzymes to work.
Benefits of Magnesium
- It protects body cells against harmful elements such as mercury, lead and nickel.
- It plays an important role in cell growth, regeneration and division.
- By counting the vascular flexibility, it helps the blood level in the body to be normal, thus helping the internal balance of the body.
- It is effective in protecting dental health.
- It regulates the acid-base balance in the body.
- It reduces the possibility of depression.
- It supports muscle functions, provides protein synthesis, strengthens muscle and tissue structure.
- It provides relaxation in the nervous and muscular system, so it is also known as an anti-stress mineral.
- It increases the function of potassium and calcium in the body.
Magnesium deficiency, called hypomagnesemia in the medical language, is a very common health problem. This disease, which can have many causes, may occur as a result of the excessive decrease in the amount of magnesium in the body and sometimes it may not give any symptoms. Magnesium deficiency cannot be detected in blood tests because magnesium is present in small amounts in the blood.
Symptoms of Magnesium Deficiency
- Cramps and muscle twitches
- Heart palpitations
- Weakening of bone structure (bone resorption)
- Concentration disorder
- Sleep problem
- Hair loss
- Severe cramps during menstruation
Reasons of Magnesium Deficiency
- Excessive caffeine consumption
- Extreme stress
- Wrong eating habits
- Type 1 and type 2 diabetes
- Alcohol addiction
- Excessive sweating
- Bowel diseases such as Crohn's disease, celiac disease, short bowel syndrome, or Whipple disease
- Smoking addiction
- Calcium deficiency in the blood (hypocalcemia) and potassium deficiency in the blood (hypokalemia)
- Diuretic drugs
- Some problems with kidney reabsorption
- Foods containing magnesium
- Green leafy vegetables such as spinach, chard, purslane
- Legumes such as lentils, kidney beans, chickpeas, beans
- Nuts and seeds such as walnuts, hazelnuts, peanuts, almonds, cashews, sunflower seeds, poppy seeds, sesame, quinoa
- Dark chocolate
- Fruits such as avocados, bananas, figs, dates
- Vegetables such as leeks, broccoli, artichokes, celery
- Grains such as wheat, oatmeal