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Magnesium
Last reviewed: 10.08.2022
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Not many people know the important role played by magnesium (Mg) in the human body. After water and oxygen, it is considered one of the most important elements in the body. More than 350 chemical reactions can not pass without the participation of magnesium, and they are very important for the normal functioning of the body.
General characteristics of magnesium
Magnesium in the human body is a tranquilizer and anti-stress mineral. Magnesium is found in chlorophyll in plants, and is also an indispensable component of bones and teeth. Magnesium in combination with chlorine is contained in seawater, and in ordinary - in the form of ions.
In the human body contains magnesium about 20 - 30 g. In body fluids there is about 1% magnesium, in bone tissue - 40%, in tissues - about 59%.
[1], [2], [3], [4], [5], [6], [7], [8]
How much magnesium is needed per day?
About 400-500 mg - that's what you need to consume magnesium per day for an adult.
[9], [10], [11], [12], [13], [14], [15]
Under what conditions may the need for magnesium increase?
Often, it is recommended to increase magnesium intake by bodybuilders and athletes, as well as to children during the formation of new tissues (babies, infants). Pregnant women should also increase their daily intake of magnesium. The same applies to people with high protein intake, under stress and taking diuretic drugs.
Magnesium absorption
Only organic magnesium compounds are absorbed in our body. They are magnesium lactate or citrate. They are absorbed in the duodenum or in the colon. Sodium sulfate, as an inorganic salt, is absorbed very poorly.
If there is an excess of fat, calcium (Ca), sodium (Na) and phosphorus (P) in the body, the absorption of magnesium can be very low. Although dietary fiber binds magnesium, it can be lost with an excess of potassium (K), caffeine and alcohol along with urine output.
The beneficial effect of magnesium on the body
The normal functioning of more than 300 enzymes occurs thanks to magnesium.
Together with phosphorus (P) and calcium (Ca), magnesium is involved in the formation of bones. Magnesium helps to synthesize proteins and fats, it is necessary for the exchange of glucose, the transport of various substances, is involved in the release of energy. Thanks to magnesium, proteins are synthesized, hereditary information is transmitted, and nerve impulses pass. Magnesium is required for the normal functioning of the cardiovascular system, and if consumed in the right doses, it will reduce the likelihood of heart disease and heart attacks.
Magnesium is able to cleanse the body of toxic substances, lower cholesterol levels, and normalize muscle work. He, in conjunction with vitamin B6, can prevent the formation of kidney stones. If there is not enough magnesium, then kidney stones consist of a calcium compound (Ca) with phosphorus (P), and if there is not enough vitamin B6, calcium (Ca) and oxalic acid are not enough.
Magnesium is an anti-stress substance. Even its salts are used to slow the growth of malignant tumors. If you often get tired, you should simply buy magnesium-containing drugs in a pharmacy - they will help to cope with fatigue.
Magnesium interaction with other elements of the body
Together with phosphorus (P) and sodium (Na), magnesium provides the body's muscle and nervous activity. Vitamin D is involved in increasing the effectiveness of magnesium. Vitamin B6 with potassium (K) increases the absorption of magnesium, and with enough magnesium potassium (K) can be retained in the cells. Magnesium and calcium (Ca) in the body are interestingly interrelated. If it lacks magnesium, then calcium (Ca) will be deposited in the organs and walls of various vessels. Calcium (Ca) can also be delayed if there is a shortage of vitamin E in the body.
The ratio of calcium (Ca) and magnesium in the body should be 1: 0.6, otherwise the calcium deficiency will be excreted in the urine with a magnesium deficiency, and if calcium is exceeded (Ca), there will be a shortage of magnesium.
Signs of Magnesium Deficiency
In humans, magnesium deficiency is manifested by insomnia, dizziness, bad mood, dissatisfaction, fatigue and increased sensitivity to noise. For pain in the head, , stomach cramps and severe diarrhea, you should consult a doctor, because it is possible that these are symptoms of a lack of magnesium.
Signs of its deficiency also include: malfunction of the heart,, pressure jumps, muscle spasms, brittle, nails and cramps. If you notice such signs, consult your doctor and he will tell you how to restore magnesium levels in the body.
Signs of Excess Magnesium in the Body
People with an excess of magnesium in the body may experience: diarrhea, lethargy, loss of coordination, difficulty in speaking and drowsiness. Magnesium may have a surplus, for example, when taking magnesium-containing drugs, unless, of course, not compensate them with a certain amount of calcium (Ca).
Effect on magnesium content in foods
Any processing of products greatly reduces the magnesium content in them. And all because after soaking products with water saturated with magnesium, is no longer used. In addition, the chemical treatment of vegetables from pests significantly reduces the absorption of magnesium from the soil.
Why can magnesium deficiency occur?
Lack of magnesium in the body occurs when kidney disease, with diarrhea, while taking contraceptive drugs and estrogen, taking diuretics, folic acid, large amounts of caffeine and alcohol. A large amount of magnesium is excreted when adrenaline is released in stressful situations. Significantly reduce the amount of magnesium can starvation, toxicosis or diabetes. With heavy perspiration, magnesium can also be eliminated from the body.
What foods does magnesium contain?
In order to raise the level of magnesium in the body, you should use more cereals such as oatmeal, barley porridge, buckwheat and millet.
They will replenish your body with 130 to 260 mg of magnesium. Nuts are also very rich in magnesium, for example, cashews contain up to 270 mg of magnesium, pine nuts - 234 mg, almonds - 235 mg, pistachios - 200 mg, and peanuts - 180 mg of magnesium. Oddly, sea kale also contains a lot of magnesium - up to 170 mg. Use these products and you will not know what diseases are!
General characteristics of magnesium
Magnesium in the human body is a tranquilizer and an antistress mineral. Magnesium is found in chlorophyll in plants, and is also an indispensable component of bones and teeth. Magnesium in combination with chlorine is contained in sea water, and in the usual - in the form of ions.
The human body contains magnesium about 20 - 30 g. In body fluids is about 1% of magnesium, in bone tissue - 40%, in tissues - about 59%.
How much magnesium is required per day?
About 400-500 mg - that's how much you need to consume magnesium per day to an adult.
Under what conditions can the need for magnesium increase?
Often, magnesium intake is recommended to bodybuilders and athletes, as well as children during the formation of new tissues (infants, infants). Pregnant women also need to increase the daily dose of magnesium. The same applies to people with high protein intake, under stress and taking diuretics.
Magnesium assimilation
Absorbed in our body only organic magnesium compounds. They are lactate or magnesium citrate. They are absorbed in the duodenum or in the thick. Sodium sulfate, like inorganic salt, is absorbed very poorly.
If the body has an excess of fats, calcium (Ca), sodium (Na) and phosphorus (P), then the absorption of magnesium can be very low. Although dietary fiber and magnesium bind, it can be lost with excess potassium (K), caffeine and alcohol along with urine output.
The beneficial effect of magnesium on the body
The normal functioning of more than 300 enzymes is due to magnesium.
Together with phosphorus (P) and calcium (Ca), magnesium participates in the formation of bones. Magnesium helps to synthesize proteins and fats, it is necessary for the exchange of glucose, the transport of a variety of substances, and participates in the release of energy. Thanks to magnesium, proteins are synthesized, the transmission of hereditary information and the passage of nerve impulses. Magnesium is required for normal operation of the cardiovascular system, and if used in the right doses, it will reduce the likelihood of heart disease and heart attacks.
Magnesium is able to purify the body of toxic substances, lower the level of cholesterol, normalize the robot muscles. It, in combination with vitamin B6, can prevent the formation of kidney stones. If magnesium is not enough, the kidney stones consist of a calcium (Ca) compound with phosphorus (P), and if there is not enough vitamin B6, calcium (Ca) and oxalic acid.
Magnesium is an anti-stress substance. Still its salts are used to slow the growth of malignant tumors. If you often get tired, you should just buy magnesium-containing medications in the pharmacy - they will help to cope with fatigue.
Interaction of magnesium with other elements of the body
Together with phosphorus (P) and sodium (Na), magnesium provides the muscle and nervous activity of the body. In increasing the effectiveness of magnesium, vitamin D. Participates. Vitamin B6 together with potassium (K) increase the digestibility of magnesium, and with sufficient amounts of magnesium, potassium (K) can be retained in the cells. Magnesium and calcium (Ca) in the body are interestingly interrelated. If it lacks magnesium, calcium (Ca) will be deposited in the organs and walls of different vessels. Also, calcium (Ca) can be deposited if there is a shortage of vitamin E.
The ratio of calcium (Ca) and magnesium in the body should be 1: 0,6, otherwise with a lack of magnesium, calcium will be excreted in the urine, and if the calcium level (Ca) is exceeded, there will be a shortage of magnesium.
Signs of Magnesium Deficiency
People lack of magnesium is expressed by insomnia, dizziness, bad mood, discontent, fatigue and increased sensitivity to noise. With pain in the head, spasms in the stomach and severe diarrhea, it is worthwhile to see a doctor, because it is possible that these are symptoms of a lack of magnesium.
Signs of its deficiency are also attributed to: disruptions in the work of the heart, pressure surges, muscle spasms, brittle hair, nails and convulsions. If you notice such signs, consult a doctor and he will tell you how to restore the magnesium level in the body.
Signs of an overabundance of magnesium in the body
People with an overabundance of magnesium in the body can occur: diarrhea, inhibition, loss of coordination, difficulty in speech and drowsiness. An overabundance of magnesium can occur, for example, when taking magnesium-containing drugs, unless, of course, they are compensated by a certain amount of calcium (Ca).
Effect on the magnesium content of the products
Any processing of products greatly reduces the magnesium content in them. And all because after soaking the water, water saturated with magnesium is no longer used. In addition, chemical treatment of vegetables from pests significantly reduces the digestibility of magnesium from the soil.
Why can there be a deficiency of magnesium?
The lack of magnesium in the body occurs with kidney disease, with diarrhea, when taking contraceptives and estrogens, taking diuretics, folic acid, a lot of caffeine and alcohol. A large amount of magnesium is excreted in the allocation of adrenaline in stressful situations. Significantly reduce the amount of magnesium can starvation, toxicosis or diabetes. With excessive sweating, magnesium can also be excreted from the body.
What foods contain magnesium?
In order to raise the level of magnesium in the body, it is worth using more porridge such as oatmeal, barley porridge, buckwheat and millet. They will replenish your body for 130 - 260 mg of magnesium. Nuts are also very rich in magnesium, for example, cashews contain up to 270 mg of magnesium, pine nuts - 234 mg, almonds - 235 mg, pistachios - 200 mg, and peanuts - 180 mg of magnesium. Ironically, sea kale also contains a lot of magnesium - up to 170 mg. Use these foods, and you will not know what diseases are!
Attention!
To simplify the perception of information, this instruction for use of the drug "Magnesium" translated and presented in a special form on the basis of the official instructions for medical use of the drug. Before use read the annotation that came directly to medicines.
Description provided for informational purposes and is not a guide to self-healing. The need for this drug, the purpose of the treatment regimen, methods and dose of the drug is determined solely by the attending physician. Self-medication is dangerous for your health.