Gaby
Magnesium is rightly called the “mineral of energy”: this chemical element facilitates over 350 enzymatic reactions, controlling the course of all vital life processes.
Magnesium for the Body
One of the most abundant components of the Earth’s crust, magnesium is also found in all animal and plant tissues. Nature has assigned this essential biogenic element the role of regulating cellular function. As a cofactor in enzymatic reactions, the metal ion binds to the functional site of a protein, initiating and supporting its biological activity. In simpler terms, the “engine” of metabolism transforms “fuel” into energy.
Those familiar with chemistry will understand how this process works. Magnesium converts creatine phosphate, a high-energy compound found in excitable tissues (muscle and nerve), into the energy exchange nucleotide adenosine triphosphate (ATP). ATP is the body’s “battery,” the source of energy for all biochemical processes. This indispensable element plays a similar role in plants, participating in the process of photosynthesis.
This “generator” drives the “gears” and “nodes” of the body’s complex mechanics, responsible for nutrient absorption, protein synthesis, maintaining normal glucose levels, and regulating blood pressure. By participating in the creation of new proteins, this vital component helps renew the cells of internal organs, skin, and bones. Magnesium supports most metabolic reactions, nerve impulse transmission, and muscle contractions. It is this element that enables us to perceive, process, and remember information, influencing reaction speed, heart rhythm regularity, and the continuity of breathing.
Essential at every stage of protein synthesis, magnesium maintains the stability of heart muscle function, as well as the nervous and immune systems. It dilates blood vessels, keeps bones and teeth healthy, stimulates bile secretion and intestinal activity, and aids in the elimination of “bad” cholesterol from the body. Magnesium stabilizes calcium levels and enhances the absorption of vitamins B and C. Its strength lies in its antispasmodic and anti-aggregant effects: thinning and improving blood flow.
Magnesium Deficiency: Symptoms
The state of deficiency in this vital element resembles exhaustion from overwork. Figuratively speaking, you turn the key, but the engine won’t start. The body signals invisible malfunctions by refusing to respond to commands.
Signs of possible magnesium deficiency include:
- nausea and loss of appetite (the earliest symptom at the initial stage);
- constant fatigue;
- depression;
- anxiety, insomnia;
- spontaneous dizziness with “floaters” in the eyes;
- decreased memory and attention;
- weather sensitivity;
- frequent headaches (due to narrowing of cerebral blood vessels and the release of neurotransmitters);
- increased intracranial pressure;
- hypertension (magnesium supplements can normalize blood pressure);
- sharp stomach pain;
- disruption of bowel movements (diarrhea or constipation);
- tooth decay;
- loss of teeth and hair;
- osteoporosis;
- premenstrual syndrome;
- physical weakness;
- muscle weakness (“rubbery” legs and trembling hands, difficulty lifting even a glass of water);
- joint pain, arthritis;
- numbness and spasms (tingling and cramps in various parts of the body are consequences of nerve impulse transmission issues, causing excessive muscle tension);
- arrhythmia, irregular pulse (heart rhythm irregularities manifest as “missed beats” or episodes of tachycardia – an accelerated heartbeat).
All of the above are considered non-specific symptoms and may also indicate other health issues, particularly in the neurological and cardiovascular spheres. If you notice a combination of concerning symptoms, it’s essential to get a blood test. A normal concentration of magnesium in serum is considered to be 0.75-0.95 mmol/l.
Causes of magnesium deficiency include:
- poor nutrition;
- absorption issues.
Even with sufficient mineral content in food, one can still end up lacking this valuable element. This can happen for two reasons: if magnesium is not absorbed or if it leaves the body too quickly. The absorption of magnesium is hindered by the presence of phytic acid, calcium, and fats in the diet.
Risk factors include:
- old age (in older adults, the element is absorbed less effectively in the intestines and is excreted more actively by the kidneys);
- alcohol abuse;
- use of diuretics;
- chronic diarrhea;
- allergic reactions to gluten (celiac disease) and other digestive disorders;
- type 2 diabetes;
- hungry bone syndrome (a condition following kidney transplantation or removal of the parathyroid glands).
Regardless of the cause, the signs of magnesium deficiency are common across all conditions.
Daily Magnesium Requirements
The need for this mineral depends on gender, age, and physical activity levels. Teenagers, athletes, and individuals in high-risk professions typically require more than others. During stress, mental and physical strain, sweating, alcohol abuse, or the use of laxatives or diuretics, magnesium loss increases.
An adult man and a pregnant woman need to consume 400 mg of magnesium daily, a man over 40 years old requires 420 mg, a woman under 50 years old needs 300 mg, and thereafter, 280 mg. The daily requirement is calculated based on the absorption of 30% of the consumed magnesium.
The total amount of the mineral in a healthy adult’s body is approximately 25 g. Supplies need to be replenished when magnesium concentration in the blood falls below 0.75 mmol/l. This deficient element can be obtained from food, water, and salt.
Top sources of magnesium include:
- pumpkin seeds (over 500 mg per 100 g of product);
- almonds (234-280 mg);
- dark chocolate (175 mg);
- peanuts (168-182 mg);
- spinach (87 mg);
- dill (70 mg);
- dates (69 mg).
Foods high in magnesium include:
- chia seeds;
- seaweed;
- squid;
- sea fish;
- eggs;
- greens;
- bananas;
- avocados;
- mangoes;
- cabbage;
- lettuce;
- asparagus;
- bell peppers;
- green apples;
- grains;
- legumes.
Despite the fact that wheat bran, pumpkin seeds, cocoa, sesame, and nuts are leaders in magnesium content, these foods can negate their benefits due to the presence of phytic acid, which complicates absorption. This is why it’s better to opt for a reliable source – green vegetables. It’s beneficial to regularly consume whole grain bread, beans, buckwheat, rice, oatmeal, and wheat porridge.
Is Magnesium Overdose Dangerous?
If a healthcare provider identifies a link between magnesium deficiency and illness, they may prescribe a supplement containing the necessary mineral. However, self-medicating with such therapy is not advisable. It’s one thing to “overdo” magnesium through food: this is not dangerous, as the excess will be excreted in urine. But uncontrolled intake of supplements can lead to serious consequences.
Consequences of magnesium poisoning include:
- intestinal spasms, diarrhea;
- nausea and vomiting;
- disruption of excretory function (anuric syndrome);
- central nervous system depression, confusion, weakened reflexes, asthenia;
- lowered blood pressure, changes in the electrocardiogram;
- respiratory depression and paralysis;
- coma;
- cardiac arrest.
The first aid for magnesium overdose is intravenous administration of an antidote. The affected individual receives an infusion of calcium preparations: either calcium chloride or calcium gluconate (10-20 ml of a 10% solution). This measure will support breathing and circulation. If necessary, assistance may escalate to dialysis (extrarenal blood purification).
Contraindications for magnesium supplements include:
- simultaneous intake of multivitamins (an unacceptable combination);
- renal insufficiency with creatinine clearance less than 30 ml/min;
- hypermagnesemia (when magnesium concentration in serum exceeds 1.05 mmol/l or 2.6 mg/dl);
- phenylketonuria (a disorder of amino acid metabolism);
- lactose intolerance and lactase deficiency (reduced activity of the enzyme that breaks down lactose);
- autosomal recessive diseases;
- age under 6 years.
Despite several precautions, the extensive functionality justifies the traditional use of magnesium oxide and salts in medicine: in cardiology, neurology, and gastroenterology (magnesium citrate, magnesium sulfate, asparcam, etc.). Magnesium glycinate has a pronounced calming and relaxing effect, orotate positively influences the cardiovascular system, and threonate is indicated for improving brain function.
According to the National Institutes of Health, studies on the effectiveness of various forms of magnesium have established that aspartate, chloride, lactate, and citrate have greater bioavailability (are better absorbed) compared to oxide and sulfate. Moreover, using magnesium oxide to compensate for deficiency sometimes proves no more beneficial than a placebo.
