The body of an adult contains about 25 mg of magnesium; more than half are found in the bones, about one third in muscles, the rest is mainly distributed in the blood, liver, kidneys and digestive system.
Magnesium, therefore, is very important for the health of the whole organism, but above all for the development and the bone health.
It is also essential for maintaining muscle health, including that of the most important muscle we own: the heart.
Effects of magnesium deficiency
We speak of magnesium deficiency when the plasma concentration is less than 1,9 mg / dl.
I symptoms of magnesium deficiency are different and aspecifici; that is, they are common to those of numerous pathological conditions. The best known are:
> depressed mood,
> muscle cramps,
In case of severe hypomagnesemia they can also be found arrhythmia cardiac and hypertension arterial.
In pregnancy, magnesium deficiency can cause uterine contractions, resulting in a risk of premature birth. In women of childbearing age, insufficient magnesium intake is often associated with painful premenstrual and menstrual syndrome.
Do you know the supreme magnesium?
Prevent magnesium deficiency
To prevent magnesium deficiency, it is above all necessary to follow adiet rich in vegetables, especially seasonal fruit and vegetables, oil seeds, legumes and whole grains.
Much of the magnesium found in grains is lost with refining, one more reason for avoid too elaborate flours.
Cocoa is also particularly rich in magnesium and, consequently, chocolate, especially the extra dark one. Magnesium can also be obtained from seafood, meat and dairy products. In summary, this mineral is ubiquitous, but it is found especially in vegetables.
When the magnesium taken from the diet is not enough, specific supplements can be used. Magnesium supplementation is recommended especially during pregnancy, in the case of painful premenstrual syndrome and in menopausal women.
Another risk factor for magnesium deficiency isexcessive sweating; supplements that contain this mineral are therefore also recommended for people who practice intense sporting activity and for those suffering from hyperhidrosis (excessive sweating).
There are some medicinal herbs that help prevent and correct magnesium deficiency, such as nettle, fenugreek and esquiseto. In case of pregnancy, never resort to herbs without first seeking the advice of a doctor; in fact, some plants can be harmful in the nine months of gestation.
Effects of excess magnesium
An excess of magnesium caused by food is very rare, almost impossible. This is more likely to be caused by too high an income of supplements which contain magnesium; one more reason not to take these products lightly; before resorting to supplements it is always advisable ask for expert advice, as for the use of Epsom salts.
The symptoms of excess magnesium are similar to those of deficiency; for example, diarrhea, abdominal cramps and nausea may occur.
Those with kidney failure are more exposed to the risk of magnesium toxicity as the kidneys are unable to eliminate the excess mineral.
Magnesium deficiency? Tips for integrating it
To learn more:
> Magnesium, what it is and where it is found
> Foods that contain magnesium