Magnesium deficiency? Here's how to integrate it

Magnesium deficiency? Here's how to integrate it

It is not so immediate to ascertain the magnesium deficiency, but conditions of abnormal asthenia, tremors or real muscle cramps, pressure problems can be attributed to the depletion of electrolytes, including magnesium. Let's find out more about the symptoms.


Causes of magnesium deficiency

Magnesium deficiency can be caused by multiple factors: often when following unbalanced diets, in which the basal metabolism is subjected to stress, there may be an insufficient supply of magnesium, when the intestinal function is not intact, absorption difficulties may occur and therefore in case of diarrhea, Ulcerative colitis and chronic intestinal diseases important amounts of magnesium are lost.

Those who practice a lot of sport, or those who suffer from one heavy sweating with loss of many fluids and mineral salts it requires a correct reintegrazone of magnesium.


Foods rich in magnesium

A first step to secure a right amount of magnesium is to introduce it through food.

Foods that can help us are green leafy vegetables, such as spinach, artichokes, i Whole grains such as rice and bran, soy, dried fruit, legumes, the banana, cocoa.

The correct daily magnesium requirement is about 500 milligrams, which is important for bone remineralization, relaxation of muscle cells and blood pressure balance.


Magnesium, effects of deficiency and excess


Medicinal herbs rich in magnesium

A further step to reintroduce magnesium into the body is to resort to natural remedies such as medicinal herbs.

In fact, there are mineralizing plants capable of providing mineral salts such as football, magnesium, silicon, phosphorus, necessary for our metabolism and our bone structure.

  • Nettle: rich in its aerial parts of calcium, magnesium, potassium, iron, zinc, iodine, silicon, vitamin A, vitamin C. It has both a purifying action and a strengthening effect on hair, bones and nails. Nettle can be taken as a decoction: 10 g in 250 ml of water.
  • Fenugreek: contains iron, magnesium, phosphorus, silicon, copper, manganese, vitamins A, C, B1 and B6. The pulverized seeds are used, dissolved in water (1-2 teaspoons a day)
  • Horsetail: its stems contain tannins, calcium, magnesium, potassium, silicon and zinc. It is a powerful remineralizer, thanks above all to the high supply of silicon which fixes calcium and helps speed up the bone strengthening process in case of fractures.


Magnesium supplements

Magnesium can be taken through natural food or herbal supplements.

There are different types of magnesium on the market, in sachets, in capsules, Complaces with other mineral or pure salts:

  • Magnesium Citrate: or magnesium + citric acid, suitable for those who practice a lot of sport, even at a competitive level. It keeps the muscles elastic and counteracts the formation of lactic acid
  • marine magnesium: magnesium chloride, a salt that is absorbed much more easily by the body.
  • magnesium pidolate: thanks to pidolic acid, magnesium is absorbed directly into the cells and intestine.



> 10 foods rich in magnesium
> Magnesium and potassium, how to take them

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