Magnesium In Foods: Daily Value, Deficiency Symptoms

Next, we will talk about the functions of magnesium, what rate per day should be consumed, and also give a table with products containing the largest amount of this useful element.

The role of magnesium in the human body

Approximately 60% of the magnesium present in the human body (and this is about 20-30 grams with a weight of 70 kg) falls on the bones of the skeleton, then 40% is found in cellular tissues, and 1% is dispersed in the intercellular space.

At the same time, most of all in the human body are such microelements as sodium, potassium, calcium, and only after them comes magnesium.

It is the consumption of a sufficient amount of magnesium with food that contributes to the normal growth and condition of bone tissues, and also improves the metabolic process.

Here is what else this microelement gives the body:

• increases resistance to infections;
• participates in the transfer, storage and utilization of energy;
• participates in the regulation of intestinal motility;
• protects cells from heavy metals, participates in detoxification processes;
• beneficial effect on the state of DNA and RNA, preventing possible mutations at the cell level;
• prevents the development of allergies;
• stabilizes the heart rhythm, reduces the frequency of contractions, helps to reduce blood pressure and myocardial contractility;
• makes bones more dense, resistant to fractures;
• regulate the speed of various processes: tissue repair, detox, digestion of food, energy formation;
• involved in the synthesis of nucleic acids, collagen, proteins, fats and B vitamins;
• contributes to the normalization of cholesterol levels;
• involved in the transmission of nerve signals, regulates mood;
• improves the "fluid" properties of blood, reduces the risk of thrombosis;
• maintains the level of sugar in the blood at the right level;
• like vitamin B6, it does not allow excess calcium to accumulate in the form of deposits (in the kidneys, ureters, gallbladder, bone tissues);
• helps a person cope with stress.

In addition, the consumption of foods that contain the most magnesium improves sleep, reduces anxiety and nervousness, and relieves headaches.

The intake of magnesium

When including foods rich in magnesium in the diet, one should take into account the norms of its consumption, taking into account the age of the person and his general condition:

• children from 0 to 5 months - the norm is up to 60 mg per day;
• children from 5 months to 1 year - up to 70 mg;
• children aged 1 to 3 years - 90-100 mg per day;
• children 3-7 years old - 200 mg;
• children of school and adolescence (7-15 years old) - 260 mg;
• people aged 15 years and older - 400 mg per day.

At risk for magnesium deficiency:

• pregnant women and mothers who are breastfeeding;
• people of mature age;
• teenagers;
• athletes;
• having skin diseases;
• drinking alcohol;
• exposed to high (bath, hot climate) and low temperatures (cold climate, regular hardening);
• individuals who use calcium supplements;
• addicted to carbohydrates, often consuming flour, sweets;
• individuals with autoimmune diseases;
• persons with food intolerances;
• women taking COCs;
• persons under stress.

In addition, women of menopause to reduce nervousness, it is also desirable to consume more foods with a high amount of magnesium.

Magnesium deficiency and excess

There are a number of signs by which you can understand that the body is deficient in magnesium.

Here are ten of them:

• muscle cramps (more often at night);
• fatigue, irritability;
• loss of appetite, nausea, vomiting, diarrhea, constipation;
• liver dysfunction;
• numbness and tingling of the extremities;
• depression, anxiety;
• poor performance;
• depressive states;
• weakness of the muscles, a feeling of "cottoniness" in the limbs;
• development of osteoporosis;
• headache;
• disruptions in the heart rhythm (magnesium-dependent arrhythmias, hypertension).

Magnesium is a cofactor in more than 300 enzymes, so many cell life processes are magnesium dependent.

Low plasma magnesium levels are associated with liver disease. Without an optimal concentration of magnesium, the detoxification and synthetic function of the liver is impaired.

In general, a lack of magnesium becomes the cause of depressive moods, “jumps” of emotions from apathy to excessive anxiety, etc. That is why people who have experienced stress are advised to heavily consume foods that contain more magnesium.

If you do not attach importance to this, you can at some point find yourself in a state of mental and physical exhaustion, which is characterized by sleep disturbances, difficult falling asleep, and insomnia. Moreover, the feeling of fatigue does not go away even after I managed to sleep.

Hypermagnesemia - an increase in the total concentration of magnesium in the blood serum of more than 1.1 mmol / l. It is difficult to “earn” hypermagnesemia from food. Excess magnesium can be excreted by the body, and with healthy kidneys this will not be a problem. But if the normal functioning of the kidneys is disrupted, then there is something to think about.

How to understand that there is too much magnesium in the body? By the feeling of dryness in the mouth, the condition of the skin (it is also overdried and can turn red), by the inhibition of speech and hot flashes to the head. Plus, the pressure drops, the pulse rate decreases, there are failures in the rhythms of the heart.

On the part of the gastrointestinal tract, the symptoms of an excess of magnesium are nausea, vomiting, diarrhea, etc. Moreover, these can be signs of other serious diseases, so with such manifestations, you should definitely seek medical help.

If you experience any of these symptoms after taking magnesium, stop taking your medication for a while and:

• get your kidney health checked by a nephrologist;
• exclude the presence of hypothyroidism, disorders of carbohydrate metabolism at the endocrinologist;

Dosages greater than 400 mg should only be taken under medical supervision.

But you should know that the amount of magnesium contained in foods cannot cause an oversaturation of the body with this mineral.

How to replenish magnesium in the body

In the absence of signs of hypermagnesemia, magnesium can be taken as a food supplement for a month. A safe (in most cases) dose is 300-400 mg per day.

Organic forms of magnesium are safe: orotate, glycinate, taurate, aspartate, citrate, malate, lactate.

• magnesium aspartate is used to treat fatigue, some cardiovascular diseases;
• magnesium citrate normalizes stools;
• magnesium orotate for cardiovascular health;
• magnesium malate is used for rapid fatigue and painful muscle sensitivity;
• magnesium taurate improves heart function, insulin sensitivity, lowers blood pressure;
• magnesium threonate improves memory, brain function;
• Magnesium glycinate has a pronounced calming effect.

Of course, magnesium, contained in food, also replenishes the level of this mineral in the body.

What affects the absorption of magnesium in the body

Oddly enough, but magnesium is quite difficult to absorb by the body, although this element is essential for its normal functioning. And it is worth noting that in most cases the problem is that a person ceases to adhere to the principles of proper nutrition.

Here are some factors that inhibit the normal absorption of magnesium.

• decrease in the acidity of gastric juice;
• magnesium malabsorption;
• lack of magnesium absorption factors: vitamins B1, B6, D3, potassium;
• disruption of insulin synthesis.

In the latter case, against the background of a lack of magnesium, this completely leads to pollution of the joints, the formation of kidney stones (due to excess unabsorbed calcium). If we talk about the amount of magnesium in foods, then in milk, for example, it is very small, eight times less than calcium. When taking calcium (or being on a "calcium" diet), be sure to supplement it with magnesium either in the form of a drug or by consuming foods with a lot of magnesium.

Chronic diffuse glomerulonephritis, nephrosis, pyelonephritis, renal failure.

Intoxication with heavy metals: aluminum, beryllium, lead, nickel, cadmium, cobalt and manganese.

As studies by scientists show, in alcohol-dependent people, the amount of magnesium in the body is always extremely low.

Drugs that prevent the absorption of magnesium - antacid (magnesium oxide), laxatives. Long-term use of antibiotics (gentamicin), diuretics, anticancer drugs.

In some regions, this mineral is too small in the soil, and hence in food. As a result, the body of a person living in such an area receives less magnesium.

An experienced specialist will help you figure out what could be the reason for the lack of magnesium in each case. Sometimes the mineral is poorly absorbed due to the intake of certain medications, then a specialist consultation is even required.

To determine the compatibility of magnesium with other compounds, you can use the following scale:

• calcium, sodium and phosphorus slow down the absorption of magnesium;
• due to excess iron, magnesium is absorbed worse in the duodenum;
• an abundance of fatty foods and the simultaneous intake of magnesium cause the formation of soap-like salts that the digestive system is not able to absorb;
• the macronutrient is required more if you are taking folic acid;
• magnesium is absorbed better if you additionally take vitamins E and B6;
• if you consume a lot of potassium (in foods or as a drug), then the kidneys excrete magnesium faster;
• an abundance of protein in the diet prevents the body from absorbing magnesium;
• the pharmacological properties of the mineral are improved under the influence of vitamins D and C;

   

• magnesium is absorbed worse with heavy consumption of coffee, white sugar, alcohol;
• according to medical research, only 30% of the magnesium contained in foods, the human body is able to properly absorb. At the same time, people who are accustomed to including fatty, sweet, processed foods in the diet, as well as those in which there are a lot of phosphates and refined cereals, more often suffer from a lack of the mineral in question.

Foods with the most magnesium - table

So, the table below shows a list of foods that contain magnesium:

From this table, you can take a closer look at the list of some high-magnesium foods and describe the benefits of consuming them.

1. Hemp, pumpkin and flaxseeds

   Record holders among seeds for magnesium content. Nutritionists refer to them as superfoods.

    

2. Nuts and legumes.

   There is a lot of magnesium in foods such as nuts, beans (180 mg in one glass) and beans (the magnesium content is about the same as in beans).

   But you need to be careful, unprocessed legumes contain antinutrients (phytic acid, lectins) that interfere with the absorption of elements, including magnesium.

   To get rid of antinutrients, soak beans overnight in salted water.

    

1. All kinds of dried fruits.

   Minerals are vital for any person, otherwise his organs (heart, digestive tract, etc.) simply will not be able to work normally. A huge amount of valuable mineral and other useful substances, including magnesium, is contained in dried fruits. Dried apricots, figs, raisins can be recommended for regular consumption.

    

2. Various seafood.

   What kind of seafood contains magnesium? They are rich in many types of fish, such as mackerel, carp, cod, halibut. Sea and river fish must certainly be in the diet, this will allow a person to receive a sufficient amount of this mineral per day.

    

3. Vegetable crops.

   A very large amount of magnesium in vegetable products with dark green shoots. These are spinach, cabbage and many others. The daily intake of magnesium, according to nutritionists, can be obtained from beet tops and dandelion leaves. And, for example, the content of a microelement in a small cup of spinach mixed with some other greens is over 157 mg.

    

    

4. Cereals and cereals.

   Here are some grain products that contain magnesium:

   • brown rice;
   • barley grains.

   A small cup of cooked brown rice contains about 86 mg of magnesium.

   There is a lot of magnesium in cereals, in particular, in buckwheat and oats.

    

5. Bitter chocolate.

   This is a great antioxidant, which also has a lot of magnesium. In 100 grams of the product - 133 mg, while in milk chocolate - only 55 mg.

    

Use the information received to create a tasty and healthy diet, consume the amount of magnesium your body needs, and be healthy!