Proper Diet Can Provide Our Needs For Magnesium

Magnesium is a mineral that is present in our body in large quantities. That is why it is important to get enough of it through food. An interesting fact is that with an increase in the intake of magnesium (most often when taking supplements) its absorption in the intestine decreases.

The kidneys play an important role in regulating blood magnesium levels. The absolute content of magnesium in the human body is about 25 g. 50 - 60% of it is found in the bones, the rest is distributed in the soft tissues.

What is the function of magnesium ? Magnesium is one of the minerals involved in building bones. Magnesium is needed for the work of over 300 enzymes. It is needed for the synthesis of adenosine triphosphate (ATP), a compound that provides energy to cells.

Magnesium is involved in the synthesis of DNA and proteins. Magnesium supplementation enhances insulin sensitivity in patients with type 2 diabetes. It is involved in the metabolism of vitamin D and is essential for normal muscle activity and blood clotting.

How much magnesium do we need ? Magnesium is found in many foods. People who eat a varied and nutritious diet manage to get the necessary magnesium.

The daily requirement for a healthy adult between the ages of 19 and 30 is between 300 and 400 mg. After 30 years, the needs increase slightly - 320 to 450 mg. If you take magnesium supplements, it is not recommended to take more than 350 mg per day.

Foods, sources of magnesium.

Rich in minerals are fresh vegetables, especially leafy greens - spinach, lettuce, nettles. Sources of magnesium are also whole grains, seeds and nuts. Other foods that are a good source of magnesium are seafood, legumes and some dairy products. Semi-finished, processed and refined foods are low in magnesium.

Magnesium is also found in drinking water .

Its concentration varies depending on the area where the water is from. The harder it is, the richer it is in magnesium and vice versa. The erratic content of magnesium in drinking water makes it extremely difficult to calculate the daily dose.

Magnesium is largely absorbed by the small intestine. Their ability to absorb magnesium decreases when they switch to a high-fiber diet. They bind to magnesium and prevent it from being absorbed through the intestinal wall. However, nuts are a great source of both fiber and easily digestible magnesium. Here, however, nature has done its job and there is no disturbance in the absorption of magnesium.

The recommended daily dose of fiber is about 20 to 35 g .

This amount of fiber would interfere with the adequate absorption of magnesium in the intestines. Unlike fiber, a high-protein diet enhances the absorption and retention of magnesium.

What happens if we take in too much magnesium?

There are no known cases of magnesium overdose in food. Overdose can occur after taking supplements. Magnesium toxicity is manifested by nausea, vomiting, diarrhea and abdominal cramps. Extremely high doses of magnesium can lead to acid-base imbalance, severe dehydration, cardiac arrest and death.

What is the lack of magnesium in the diet?

An unbalanced and monotonous diet can lead to hypomagnesaemia (low blood magnesium). This condition can also be due to kidney disease, prolonged diarrhea as well as chronic alcohol abuse. Older people over the age of 70 can also suffer from magnesium deficiency.

This may be due to decreased appetite, poor diet and digestive problems. As a consequence of low levels of magnesium, hypocalcemia also occurs - reduced calcium in the blood.

Symptoms of magnesium deficiency are: muscle cramps, cramps, fatigue and irritability. Magnesium is also important for normal bone health. Prolonged magnesium deficiency can contribute to the development of osteoporosis. The lack of the mineral in the body is also associated with other diseases including heart disease, high blood pressure and type 2 diabetes.