Our body is like a machine that works without stopping for a moment. Magnesium is one of the most important vitamins, amino acids and minerals necessary for this machine to work as accurately as possible. Since magnesium cannot be produced naturally by our body, we need to take it every day in certain proportions through food or supplements.
Magnesium is necessary not only for athletes, but for all of us because the basic functioning of our body is provided by this mineral. Therefore, magnesium deficiency is considered an extremely important disease. The use of supplemental magnesium brings its benefits and harms. Don’t get confused. Let’s see what magnesium is, what it does, what foods it contains, in all details.
Let’s get to know first; What is magnesium?
Magnesium, one of the 11 most important minerals required for our body, is also the fourth most abundant mineral in our body. We get it through food and supplements in case of deficiency because our body cannot produce magnesium on its own. It forms the basis of intracellular and intercellular communication.
So what does magnesium do in the body?
Of the total magnesium in our body, 60 percent is found in bones and teeth, 39 percent in soft tissue and the rest in the blood. Magnesium, which is also found in the brain and heart, plays a key role in the realization of more than 300 metabolic reactions such as muscle contraction, energy production, nerve signal transmission and blood pressure regulation.
Some of the magnesium benefits are:
- It provides the production of hormones such as insulin, thyroid, estrogen, testosterone, DHEA.
- It provides communication between nerve cells.
- It provides the transmission of electrolytes and minerals.
- It activates cell membrane release.
- It increases the potassium holding capacity of the cell.
- Protects cells from damaging elements.
- It forms the basis of energy production.
The benefits of magnesium to our body are generally in this way. In fact, if we try to count, we have to write it down for pages because magnesium triggers the cells to initiate basic reactions. Considering that each cell undergoes countless reactions, it is obvious how long the list is.
How much magnesium should we take every day for a healthy body?
Even if it varies from person to person, if we look at the figures announced by the World Health Organization, an adult needs to take 280 to 350 mg of magnesium daily for a healthy body. Less can cause magnesium deficiency, while more can be taken as needed.
What causes magnesium deficiency?
- type 2 diabetes
- drug addiction
- To smoke
- kidney diseases
- Liver diseases
- Irregular and malnutrition
- Stress
- diuretic drugs
- Irregular use of antibiotics
- excessive alcohol consumption
- celiac disease
- Crohn’s disease
- Aging
These are the most common causes of magnesium deficiency in general. Don’t let these things scare you, because the main reason why many people experience magnesium deficiency is irregular and malnutrition. Otherwise, it is easy to get enough magnesium in a normal diet.
You can also notice; What are the symptoms of magnesium deficiency?
- Persistent loss of appetite
- Nausea
- Vomiting
- Hair loss
- Constipation
- Tiredness
- Weakness
- muscle cramps
- heart rhythm disorder
- numbness in limbs
- lack of concentration
- blur in mind
Here are the most common symptoms of magnesium deficiency. Of course, these symptoms may not be seen in all people with magnesium deficiency, but as the deficiency becomes chronic, one or more of these symptoms may increase in severity.
Magnesium deficiency can be the root cause of many diseases:
- Depression
- Osteoclasis
- Heart diseases
- type 2 diabetes
- restless legs syndrome
- hypoglycemia
- respiratory ailments
- exacerbation of asthma attacks
- Exacerbation of migraine attacks
- Hypertension
When magnesium deficiency in a person becomes chronic, the risk of these diseases increases. People with kidney disease, people with digestive problems, diabetes patients, cancer patients, the elderly, and people who consume excessive alcohol have a much higher risk of disease as a result of magnesium deficiency.
So what should we do, in which foods is magnesium found?
- Green leafy vegetables like spinach
- Hazelnut
- Walnut
- Almond
- Dried apricots
- Watermelon
- poppy seeds
- Rocket
- Turnip
- Aubergine
- Date
- Leek
- Celery
- Bean
- Pea
- Soy
- Milk
- Yogurt
- Nuts
- Banana
- Avocado
- Chocolate
- Sunflower seeds
- Sesame
- Fishes
The list of foods containing magnesium goes on and on. As can be seen from the list, it is not difficult to take magnesium as long as we eat regularly and healthily, but sometimes it may be necessary to use supplements when necessary.
Possible side effects and harms of using magnesium supplements:
It would not be right to prepare an itemized list for the possible side effects and harms of using magnesium supplements, because in general, there is no harm in using magnesium supplements. It causes the most nausea, cramps and diarrhea but has no major side effects.
Let’s see that in some patients the situation changes. For example, if you are taking heart medication or antibiotics, it may interact with magnesium supplements and cause negative results. People with diabetes, kidney disease, bowel disease and heart disease may also pose a risk when using magnesium supplements.
There is also an overdose aspect of the event. If you already get enough magnesium by eating a healthy and regular diet, but if you go on top of it and take magnesium supplements, you may experience nausea, diarrhea, low blood pressure, loss of strength and fatigue. It can even have fatal consequences if you overdose.
So, should we use magnesium supplements or not?
Frankly, no one can say to this question whether to use it or not. Even a specialist doctor cannot answer this question by just looking at you because some tests should be done, your medical history should be examined and the diseases you have, if any, should be examined. After examining all these values, it can only be decided whether you should use magnesium supplements or not. In other words, it is not recommended to take magnesium supplements according to your head.
We talked about the benefits and harms of magnesium, which is one of the vital minerals for our body, and what happens in case of deficiency. What we describe is for informational purposes only. Do not forget that you should get the most accurate and specific information about the use of magnesium from a specialist physician, as in all health issues.
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