Family worries, overloads leave a woman little time to think about her health, proper and nutritious nutrition. It is with food that most of the necessary macro- and microelements that make up all its tissues enter the body. Their lack is immediately reflected in the state of health and appearance. For example, if there are signs of nervous and physical exhaustion: a tendency to depression, fatigue, irritability, headache, a constant desire to sleep, and nightmares in a dream - all this indicates a lack of magnesium in the body.
The daily requirement for magnesium for women is 400 mg. But in some conditions associated with increased consumption, the body's need for this element is much greater. For example, during pregnancy, the need is 450 mg per day. It increases significantly with heart disease, nervous disorders, depression, gallstone disease, as well as kidney stones (taking magnesium supplements leads to the dissolution of oxalate stones). The content of this element affects the functioning of various body systems.
Nervous system
Magnesium is part of the nerve cells that are responsible for the brain and the emotional state of a woman. His drugs are necessarily used in the treatment of neuropsychiatric disorders, depression. A deficiency leads to an increased susceptibility to stress.
The cardiovascular system
Strengthens the heart muscle and blood vessels, promotes normal heartbeat. With a deficiency of this element, the risk of stroke and heart attack increases. In areas where the water is hard, people are less likely to experience these ailments. Magnesium and calcium, which are part of the salts of water hardness, interact with food fats in the stomach, participate in their breakdown and excretion, regulating cholesterol levels. Thanks to this, the condition of the vessels improves.
Lecithin (an amino acid in the formation of which vitamin B6 participates) plays an important role in regulating the content of cholesterol. Magnesium is the catalyst for this process. In addition, the element causes relaxation of the heart muscle. This contributes to the normalization of blood pressure, the establishment of a normal heart rate.
Skeletal system and teeth
The lack of magnesium in the body immediately affects the condition of the bones. Their fragility increases, the quality of dental tissue deteriorates.
Reproductive system
It is one of the nutrients that affect the content of female sex hormones in the body. With a lack of this element in the body, various disorders are observed menstrual cycle... Estrogen levels affect the health of the mammary glands, uterus, and ovaries. Therefore, magnesium preparations are prescribed for the treatment and prevention of endometriosis, uterine fibroids, cervical dysplasia, as well as malignant tumors of the mammary glands, ovaries and uterus.
During pregnancy, the substance is necessary for the normal formation of bone, muscle and nervous tissue of the fetus, for the formation of teeth. Plays an important role in maintaining the health of the mother, supporting the work of the heart, nervous system, preventing diseases of bones, teeth. Its content affects the condition of hair, nails and skin.
The content of the element in the body is of particular importance for women during menopause, when the risk of bone diseases increases. At this age, assimilation is significantly impaired. nutrients the body, therefore, there is often a deficiency of magnesium and calcium. Its replenishment is carried out by washing out these elements from the bone tissue, which leads to osteoporosis (impaired bone strength), an increase in the risk of fractures. In addition, both of these elements affect the strength of the tooth enamel.
Video: The benefits of magnesium for women, which foods contain it
Magnesium deficiency symptoms
This element not only helps to overcome stressful situations by regulating nervous activity, but is an anti-allergic agent, and also participates in the processes of removing toxins from the body. Signs of a lack of magnesium in the female body are:
- Violation of the menstrual cycle.
- Vegetovascular disorders (headache, dizziness, back and neck pain, leg cramps). Muscle twitching (nervous tic) is observed, as well as "restless legs syndrome" (inability to be in one position for a long time, including when lying down). Muscle cramps, numbness and tingling sensations in the arms and legs occur.
- Indigestion (constipation or frequent diarrhea), nausea, feeling of a lump in the throat.
- Nervous disorders (tendency to depression, insomnia, increased irritability, feeling short of breath during stressful situations).
- The appearance of fungal diseases.
- Cardiovascular disorders (high blood pressure, heart rhythm disturbances).
- The appearance of late toxicosis during pregnancy (gestosis), a dangerous condition accompanied by increased blood pressure, edema, convulsive syndrome.
- Increased body reaction to changes in weather conditions (pain in joints and muscles, migraines).
- Brittle hair and nails, dry skin, deterioration of its sensitivity.
- The appearance of a silvery shimmer before the eyes.
Note: With an excess of magnesium in the body, characteristic symptoms also appear: inhibition of perception, drowsiness, slow heartbeat, dry mouth, nausea, diarrhea, vomiting. This condition can also occur due to a lack of calcium in the body. Since these two elements tend to displace each other from tissues, then, taking magnesium preparations, it is necessary to monitor the calcium content in the blood, compensating for its deficiency, if necessary.
Why is there a magnesium deficiency in the body
Lack of an element can be congenital, due to genetic characteristics of the body ("primary"). It can also be the result of eating foods containing a small amount of the element, an unfavorable social environment, great physical exertion and stress, abuse of coffee, alcohol, addiction to smoking and drugs ...
The so-called "secondary" deficiency occurs in certain diseases (diabetes mellitus, heart pathologies, neurotic disorders), pregnancy and menopause, the use of diuretics (their frequent use causes cardiac arrhythmias).
Treatment to eliminate symptoms of magnesium deficiency
Lack of magnesium leads to serious consequences. For therapeutic and prophylactic purposes, in order to compensate for the deficit, drugs such as "Magne B6", "Magnesium Asparaginate" are prescribed, as well as dietary supplements: "Elemvital with organic magnesium", "Bio-magnesium", "Magnesium complex".
Recommendation: Since magnesium deficiency is often accompanied by a deficiency of other elements that aggravate the symptoms of various pathologies, it is recommended to periodically, after consulting a doctor, take vitamin-mineral complexes containing magnesium, potassium, iron, zinc and other macro- and microelements, as well as various vitamins.
Doctors advise people who have signs of magnesium deficiency in the body to avoid anxiety, lead healthy image life. Eating foods with a high content of this important element plays an important role.
Video: Consequences of magnesium deficiency in the body. Application of the drug "Magne B6"
Foods high in magnesium
Absorption of the element occurs in the intestine (mainly in the duodenum). Only its organic compounds are well absorbed. Inorganic salts of the element have low solubility, therefore they are practically not absorbed.
In the presence of excess calcium, phosphorus and sodium, it is absorbed much worse. In the presence of a lack of magnesium, this circumstance must be taken into account when compiling a diet. Fatty foods are not consumed, as fats also reduce absorption.
Table of foods with the highest magnesium content
In order for the body to have enough magnesium, it is necessary to eat rye bread, dishes from beans and peas, nuts and seeds, cocoa, herbs, fish. It is useful to use dry seasonings for cooking (cilantro, mint, celery and others), use mineral water ("Narzan", for example).
Vitamin complexes containing magnesium
In addition to this element, such complexes contain other macro- and microelements necessary for the body, as well as various vitamins. They are usually produced in tablets or capsules.
Centrum. 1 tablet contains 100 mg of magnesium, 40 mg of calcium, iodine, phosphorus, iron and other elements. Among the vitamins, one can name pyridoxine (B6), folic acid and others belonging to group B, as well as E, K, C, D3.
Terawit. 1 tablet contains 100 mg of magnesium and elements such as calcium, potassium, selenium, manganese and many others. Vitamins A, B, D3, folic acid.
Perfectil. The magnesium content is 50 mg. It contains plant extracts that can cause an allergic reaction. Therefore, the drug is contraindicated if there is an allergy to plants.
Berocca Plus. 1 tablet contains 100 mg of magnesium, as well as calcium and various vitamins.
Bio-Max. The drug contains vitamins, 35 mg of magnesium, and other mineral components in 1 tablet.
It is necessary to take these drugs in the indicated dose, otherwise you can harm the body by disrupting the natural balance of nutrients.
Causes and symptoms of a lack of magnesium in the body. Description of the condition in women and men. What products, drugs and folk remedies use to replenish it.
The content of the article:
Lack of magnesium is a serious problem, largely due to poor lifestyle choices. In addition to the abuse of alcohol and instant food, the level of macro- and micronutrients can be affected by various diseases, the presence of which you do not even suspect. Decreased magnesium levels significantly impair the health and functioning of most physiological systems in the body. If the current situation is not corrected, the development of serious pathologies is inevitable.
Description and reasons for the lack of magnesium in the body
Low magnesium levels are known in academia as the "silent epidemic" of our time. Many of the symptoms of this condition are not unique, which makes it difficult to diagnose and does not give a conclusion with an accuracy of 100%. Also, persistently low magnesium may be associated with various other medical conditions, indicating the importance of looking at the overall medical history. Therefore, the best way out of this situation is the early prevention and prophylaxis of the lack of an element. To do this, you can donate blood for a magnesium level analysis and find out the exact result.
Reasons for a lack of magnesium in a woman's body
The reasons for the lack of magnesium in the female body can be dietary choices, the presence of foods high in calcium, heredity, diseases, and the use of certain medications. A decrease in the level of the element in healthy people can also be caused by "soft" water, the consumption of bone-strengthening supplements without a doctor's prescription, addiction to alcohol and other stimulants, stress or natural aging, disorders of the digestive tract.
Also, territoriality and cultural boundaries should not be ruled out. For example, in the United States, low magnesium levels are the norm rather than the exception. The reason for this is the traditionally established power supply system.
The most common causes of low magnesium in women are modern countries include:
- Unhealthy food... Typical foods rich in fat, sugar, salt, synthetic vitamin D, phosphates, protein and calcium (actually canned food and fast food) not only do not contain magnesium, but actually increase the body's need for this element. The question of what causes low magnesium is easy to answer after examining modern eating habits and visiting the supermarket. Greens and vegetables as the main sources of magnesium are present there only in season, occupying a small share of the counter. Children, adolescents, and sometimes adults often claim that they do not like vegetables, so they eat them as little as possible. In addition, popular sugary sodas, coffee, and energy drinks increase magnesium excretion. And the constant consumption of foods high in protein and fat reduces its absorption by about 45%.
- "Soft water"... It has been proven that in areas with a high content of mineral water in the diet, the level of magnesium and its absorption are significantly higher. Drinking soft water can contribute to its deficiency. A symposium hosted by the World Health Organization in 2009 looked at this problem and determined that more beneficial magnesium is removed from drinking water purifiers when drinking water purifiers are used. In such situations, it is worth using bottled water enriched with beneficial elements.
- Competing substances... Many women today use calcium and sodium health supplements to strengthen bones and prevent osteoporosis in old age. At the same time, calcium cannot be effectively used if there is not a sufficient supply of magnesium. As a result, the body begins to borrow it from the bones and vital important organs, thereby disrupting a healthy metabolism. Therefore, it is recommended to take calcium supplements in conjunction with magnesium, in a 2: 1 ratio
- Prescription drugs... These substances include diuretics, antibiotics, pain relievers, cortisone, which deplete or interfere with magnesium absorption. Estrogen contained in birth control pills and hormone therapy medications, certain medications for heart failure (for example, foxglove extract), anticancer complexes, adrenaline, antipsychotics also impair the absorption of magnesium. The same goes for alcohol and drug addiction, which can lead to liver disease, nausea and diarrhea.
- Stressful states... Even short-term mental stress requires an increased dose of magnesium from the body. If stress goes to a chronic level, the need for a trace element increases many times.
- Burns or surgery... In both cases, it will take a lot of time and money for the wound to heal. The necessary components include magnesium, and in case of blood loss, its amount should be even greater.
- Liver disease... Organ dysfunction complicates the absorption of magnesium, the situation is aggravated, among other things, due to the drugs used.
- Diseases of the stomach and intestines... A decrease in the amount of secreted gastric juice or a decrease in its acidity reduces the body's ability to decompose foods and release magnesium from them. Problems with any part of the gastrointestinal tract can reduce the absorption of this element and lead to its deficiency.
- Natural aging... Elderly people, for a combination of reasons, should consume more magnesium, because the natural "wear" of organs reduces its intake.
- Excess iron and calcium... These minerals are essentially antagonists of magnesium and impair its absorption when consumed at the same time.
- Kidney disease... Thanks to some of them, the excretion of substances from the body, including magnesium, is enhanced.
- Pregnancy... One of the more "feminine" reasons for a decrease in normal magnesium levels, based on the fact that the fetus also needs intensive nutrition. It is not in vain that during this period the doctor prescribes numerous vitamin complexes, the use of which is highly discouraged to ignore.
- Menstrual cycle... Not being a cause in itself, this process indicates the need to consume more foods containing magnesium, since regular blood loss still removes a certain amount of beneficial compounds from the body.
Reasons for a lack of magnesium in men
Almost all of the causes of low magnesium that are common in women apply to men (with the exception of the obvious last two points). However, some of them may be more characteristic of the "stronger sex", experiencing significant physical activity and not being too careful about choosing a meal plan.
Among the characteristic "male" reasons for magnesium deficiency (it is possible that they will also occur in some women):
- Intensive workouts... The latter not only enhance metabolism, but also require additional construction material for muscles, bones, tendons and other tissues. This automatically increases the need not only for magnesium ions, but also for all other substances.
- Taking sports supplements... Depending on the composition, all kinds of gainers and tools aimed at developing muscles can compete with the absorption of magnesium, thus reducing its level.
- Natural needs of the body... It is known that the daily intake of magnesium for women and men is different, amounting to 280-300 mg for the former and 350-400 mg for the latter. Therefore, under the condition of an unbalanced diet or other health problems, men are more likely not to replenish this amount of the substance.
Important! The lack of magnesium in the body cannot be treated without due attention. Acquiring a chronic nature, the problem can significantly harm human health, provoking the development of much more serious diseases, including coronary heart disease, diabetes and osteoporosis.
The main signs of a lack of magnesium in the body
Since magnesium is an essential component of many biochemical systems, its deficiency will affect the functioning of the body as a whole.
The observed symptoms of magnesium deficiency can be conveniently divided into several groups, among which experts distinguish:
- Classic clinical symptoms... These signs of magnesium deficiency clearly correlate with magnesium physiological role, including the effect on the balance of associated minerals such as calcium and potassium. These include: tics, muscle cramps, cramps, restlessness, irregular heart rate.
- Subclinical or latent symptoms... They are difficult to distinguish from symptoms of other illnesses or minor temporary disorders. Manifestations include: headaches and migraines, insomnia, depression, and chronic fatigue. In current medical research, there is a direct link between such manifestations and the further development of hypertension, asthma, osteoporosis, and an increase in epileptic seizures.
In addition, the symptoms of magnesium deficiency are divided according to the following criteria:
- Neurological: include behavioral disturbances, lethargy, irritability, anxiety, impaired memory and other mental abilities, anorexia, nausea;
- Muscle: spasms, tremors, lack of coordination, dizziness, difficulty swallowing;
- Metabolic: increased or decreased calcium levels, potassium deficiency, hyperglycemia;
- Cardiovascular: irregular heartbeat, coronary spasms;
- In children: growth retardation and puberty;
- Associated: chronic fatigue, epileptic seizures, Parkinson's disease, cluster headaches, exacerbation of premenstrual syndrome, type 2 diabetes, chest pain, hypertension, coronary heart disease, dyspnea.
Note! Magnesium deficiency is difficult to detect in a clinical setting, sometimes referred to as "asymptomatic" or "not showing external signs." Therefore, the consumption of a sufficient amount of this element is the task of each person directly, since employees of medical institutions are able to miss the moment and not warn about an impending problem in time.
How to make up for a lack of magnesium
If your body is relatively healthy and there is no medical reason preventing it from processing, absorbing, and retaining magnesium, the easiest way to replenish it is to eat well. Magnesium-rich foods include whole grains, leafy greens, nuts, and a variety of seeds. They have recently been on the table of every generation, but with the proliferation of processed foods and semi-finished products, they gradually began to give way to the palm. Available sources of magnesium include food, fortified water, and health supplements that combine multiple ingredients for best results.
How to Replenish the Lack of Magnesium with Food
According to recent research, every fourth citizen of a developed country does not consume enough magnesium, in accordance with the established daily allowance.
Traditionally, foods with the highest magnesium content can be divided into five large groups: green vegetables, fruits, whole grains, nuts and beans, and seafood. Each of them has its own list of favorites.
Foods with magnesium content:
- Green vegetables: spinach is the absolute champion here; high magnesium content is also typical for asparagus, green pepper, sorrel;
- Seafood: halibut, mackerel, seaweed, chinook salmon;
- Nuts and beans: almonds, cocoa, cashews, pumpkin seeds, dates, soybeans, pine nuts;
- Cereals: wheat bran, unground buckwheat, lentils, Hercules cereals;
- Fruits: watermelon, green apples, avocado;
- Drinks: tea, rosehip broth, table and mineral waters enriched with magnesium, coconut milk;
- Condiments: mint, bay leaf, basil, cilantro.
Excessive stress and chronic overwork are no less harmful, as well as diseases, whose cure a person neglects. During periods of severe stress or physical activity, fight against illness and recovery, winter months with limited availability of greens, it is useful to buy vitamin complexes with magnesium, having secured a doctor's recommendation.
The same should be done by people who fall into the “risk group” - citizens of mature age who have crossed the threshold of 55 years; regularly consuming alcohol and caffeine; patients undergoing treatment with diuretics, drugs for cardiovascular problems and asthma; women on hormonal drugs; persons with eating disorders.
The use of medicines with magnesium
Before you start using them, be sure to get the advice of a health worker who will tell you which complex of minerals is better to buy at this stage of life.
The most popular dietary supplements are:
- Magnesium aspartate... In this supplement, the micronutrient is supplied along with aspartic amino acid important for magnesium absorption, which can be obtained from protein foods.
- Magnesium citrate... Contains a substance obtained by the reaction of magnesium and citric acid. It will be a useful aid in digestive disorders, as it has a slight laxative effect.
- Magnesium lactate... Also a magnesium salt prescribed for gastrointestinal tract treatment. However, it should be avoided by patients with kidney disease.
- Magnesium chloride... One of the most common options that slightly speeds up metabolism and has a positive effect on kidney function.
Pay attention to these medicines:
- "Stress formula plus E"... One tablet contains 25% of the daily value of magnesium, 100% of zinc, vitamins C, E, B, calcium salts. It is effective in combating stress and fatigue, has a rejuvenating and restorative effect.
- "Calcium, magnesium, zinc"... A complex with an obvious name and composition, useful for strengthening teeth, bones, maintaining muscle tone, lowering cholesterol levels, and preventing cancer and cardiovascular diseases.
- Valetek Forte... Portion drinks specially designed for children, containing magnesium and more than 13 vitamins for the complex development of a growing body. Produced in various flavors, has a long shelf life, and is produced in Switzerland.
- "Century-2000"... Offers 100% Daily Value for 24 vitamins, macro and micronutrients. The drug is recommended for smokers, suffering from metabolic disorders, for recovery after injury and surgery, for skin diseases, insomnia, migraines.
- "Magne B6"... A highly targeted remedy, whose task is to quickly compensate for the lack of magnesium and zinc, as well as eliminate their symptoms.
- Magnesium oil "Life Flo Health"... An interesting option that suggests replenishing magnesium through external use. It is applied to the skin, absorbed, the excess requires rinsing. Nourishes and moisturizes the skin, is natural product extracted from prehistoric deposits in the Netherlands.
- Anti-stress drink with magnesium "Natural Calm"... A proprietary formulation of magnesium, calcium and citric acid for stress management and muscle relaxation.
- Aerobic life... A complex of magnesium and reactive oxygen species to cleanse the body, improve digestion. It has a positive effect on the vital activity of symbiotic bacteria in the intestine.
- Mag kidz... Cherry-flavored tablets for children, created in the form of funny animals to attract the youngest consumer audience. Contains vitamins A, C and B, compounds of magnesium, phosphorus and silicon.
- Life Flo Health... Natural oil enriched with magnesium, produced in a roll-on tube. The trace element is absorbed through a small area of the skin, and the essential essences of lavender, peppermint and chamomile have aromatherapy effects.
How to normalize magnesium levels with mineral waters
An equally sensible way to obtain magnesium is to drink special beverages fortified with ions or those whose composition is naturally rich in minerals. Among other things, they will allow you to maintain an adequate water-salt balance and tissue hydration.
- Donat Mg mineral water... The water whose medicinal properties known for over 400 years, produced in Slovenia. Its feature is the record high concentration of magnesium (100 mg / l), as well as its presence in the ionic state. This ensures the best absorption of the trace element in the intestine, without significant losses. It also contains sodium and sulfur, lithium, bromine, phosphorus, iodine, large amounts of bicarbonate, which improve blood circulation, digestive function, strengthen bones, teeth and hair. It should be remembered that this water (and many of those listed below) is included in the category of medicinal, that is, it should be drunk in dosage, and not as a substitute for quenching thirst. The permitted dosage should be read on the packaging of each specific water.
- Mineral water "Mg Mivela"... Produced from a natural source in Serbia, the concentration of magnesium in it is between 286 and 350 mg / l. This means that just a liter of this water will satisfy daily requirement in magnesium for an adult woman, and a little more will have to be drunk for a man. The positive effect of this water was proven by a special study carried out in Belgrade in the 80s. Also, water is saturated with sodium, calcium and potassium ions, it is allowed to be consumed by people of all ages, with any diseases.
- Mineral water "Zayechicka Gorka"... Well-known "traditional" water from the Czech Republic, which began to be extracted as early as the 16th century. It contains about 48 mg / l of magnesium, as well as a lot of sodium, zinc, lithium and other substances, with an extremely high mineralization of 33.0-34.0 g / dm 3. Due to this, the water is characterized by a bitter taste and yellowish color.
- Mineral water "Essentuki"... It is produced in various forms and is suitable not only for oral administration, but also for inhalations, masks and various cosmetic procedures. The richest in magnesium is "Essentuki No. 17" (approximately 150 mg / l), however, the element is also present in other forms of release. Associated substances - iodine, chlorine, sodium, calcium.
- Mineral water "Bilinska Kyselka"... Another excellent example of healing water from the Czech Republic, which is notable for its high content of not only magnesium (45 mg / l), but also silicic acid. Thanks to this composition, the immune system is strengthened, and the skin acquires a healthy color.
- Mineral water "Nagutskaya-26"... It is mined in the Stavropol Territory of the Russian Federation and is very similar in composition to the famous "Borjomi". Its magnesium content is about 50 mg / l.
- Mineral water "Sulinka"... It is mined in Slovakia from a well more than 100 m deep, after which it is exported all over the world. Contains from 150 to 300 mg / l of magnesium, as well as ions of fluorine, selenium, iodine, various sulfates. Useful for the treatment and prevention of a whole range of diseases, including diabetes, kidney disease, stomach ulcers, gastritis and obesity.
- Mineral water "Stelmas"... Produced in Russia, has a mineralization of up to 250 mg / l. According to the owners, it is effective against different types allergies, ensures healthy sleep and quick recovery.
- Mineral water "Narzan"... Since the 19th century it has been bottled in Russia, thanks to which it does not need additional popularization. Contains more than 20 minerals, among which calcium and magnesium (50 mg / l) occupy the leading place.
How to increase magnesium levels with folk remedies
Many fans of alternative medicine are interested in how they dealt with diseases during the absence of special supportive supplements and drugs on the shelves. Unfortunately, folk methods the lack of magnesium is difficult to identify, any conclusion will rather look like a guess. However, some plants increase their levels when brewed in the same proportions as tea - one small spoonful per cup of boiling water.
Some of the symptoms of low magnesium can be overcome by consuming these natural herbal teas:
- Magnesium deficiency migraines... Tea made from thyme leaves, red clover, chamomile inflorescences will help. To prepare it, pour a liter of hot water over a teaspoon of each ingredient. Cover with a lid and let it brew for about 15 minutes. To enhance the recovery and vitamin effect, you can add a teaspoon of honey to the drink. Such tea is allowed to drink without restrictions, at any time of the year, but it is especially useful in winter, when the body suffers from a lack of vegetables, herbs and fruits.
- Tics and seizures... Cooking a decoction of hops, lemon balm, mint, rose hips. The drink, which has a relaxing and soothing effect, is prepared as follows: pour a liter of water into a small saucepan, throw in a few ripe hop cones, a dozen rose hips, and a few lemon balm shoots with leaves. Bring to a boil, cook for another 2-3 minutes, turn off the heat and cover the container with a lid. Let it brew from 15 minutes to an hour, before using it, do not forget to crush the soaked rose hips with a fork. This will force them to give up additional beneficial compounds to the water. The broth can be consumed both hot and cold. When it settles well, it is easy to drain the herbal collection and brew again - useful plants have the property of giving healing substances into several infusions. Nevertheless, it is not worth storing herbal tea for more than 2 days, if it is cold and there is no time to drink, it is better to place the container in the refrigerator. Remember that the greatest benefit can be obtained if you drink herbal tea right away.
- Stress... Passion flower, St. John's wort, valerian will help. Teas from the listed plants can be brewed individually, but together they are much more potent. However, take into account their joint concentration and do not overdose. The standard formulation for herbal teas is similar to their leafy counterparts - one teaspoon per cup of hot water. If you are brewing tea from several herbs at once (for example, passion flower, St. John's wort, valerian), it is wise to prepare a liter of the drink by adding a heaping teaspoon of herbal teaspoon to it and drinking it for one day.
- Pressure surges... We use linden flowers. Tea made from them will also relieve headaches and increase immunity, break kidney stones and become an excellent donor of antioxidants. When brewing an invigorating drink, it is not necessary to remove the green part remaining on the inflorescence - it has no less benefit. It is not recommended to boil linden, it is better to fill it with hot water, wrap it with a towel and let it brew for a little more than 20 minutes.
Take or make a small pillowcase from a dense natural material (for example, linen). Stuff with the herbal mixture and place another pillowcase on top for extra softness. The more aromatic the herbs, the less you need to put them, so that too intense a smell does not interfere with healthy sleep. It is not worth storing such a thing for more than a year, it is better and more useful to replace it with a new herbal collection.
How to fill the lack of magnesium - watch the video:
Symptoms of magnesium deficiency significantly impair quality of life, but they can be easily confused with manifestations of other diseases. The best way to combat low magnesium is to prevent it through rational dietary planning, including green vegetables and herbs, nuts and legumes, whole grains and seafood. Any supplements that you want to purchase “just in case” are advisable to discuss with your doctor, as some substances interfere with the absorption of each other.
Anna Koroleva
Reading time: 11 minutes
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Magnesium takes part in most vital processes: normalization of blood pressure, strengthening of immunity, regulates the work of the cardiovascular system.
Partly thanks to this element, our body is cleansed of toxins and toxins, and is capable of tissue regeneration. In conditions of an active rhythm of life and many stressful situations, magnesium is simply necessary for a person, since it reduces the release of adrenaline in the body, which makes it easier to experience stress.
Lack of magnesium - symptoms and causes
The statistics are relentless, and they say that up to 80% of the adult population experiences a lack of magnesium to one degree or another. The most susceptible to magnesium deficiency are pregnant and lactating women, as well as people who abuse alcohol.
In medicine, a primary deficiency is distinguished, caused by congenital pathologies, and a secondary one, formed in the process of life.
You can conclude that the body needs magnesium by the following signs:
- Fatigue and overwork do not go away even after a good night's sleep.
- The character acquires nervousness and irritability, you are able to scream or cry over a mere trifle.
- Headaches and dizziness, often impairment of memory and concentration.
- The digestive system fails, nausea and diarrhea are possible.
- The pressure rises, interruptions in the work of the heart are felt.
- The skin becomes dry and less sensitive.
- During pregnancy, the onset of late toxicosis is possible.
The reasons for the lack of an element in the body are varied, they include both traditional factors that cause most problems, for example, unhealthy diet or obesity, and specific ones.
Common causes of magnesium deficiency include:
- Oversaturation of the body with calcium. According to scientists, an excess of one of these two elements leads to a lack of the other.
- Taking antibiotics, hormonal agents, oral contraceptives for a long time.
- Diseases of the digestive system. Problems with the gastrointestinal tract can make it difficult for the element to be absorbed. Various intestinal infections that cause vomiting and diarrhea have a particularly negative effect on magnesium levels.
- Frequent stress.
- Hypothermia.
The amount of magnesium in the body of a healthy person should be around 20-30 mg. It is important to know that more than half of the amount of magnesium is contained in bones - 60-70%, slightly less (within 28-38%) - in soft tissues, and only 1-2% - in various liquids.
The daily intake of the mineral depends on lifestyle, age, body condition and many other factors.
However, it is possible to designate the average daily intake of an element into the body:
- Children under one year old - 50-70 mg;
- Up to 7 years - 300 mg;
- Women - 310 mg;
- Men - 400 mg
In addition, while controlling the level of magnesium, you need to remember that every day the kidneys excrete up to 30% of the element contained in the body.
How to fill the magnesium deficiency and what contributes to better absorption of the element?
Before replenishing the magnesium deficiency, you need to begin to follow the rules that prevent its active removal from the body:
- Eliminate coffee and strong alcohol from the diet to the maximum;
- Eat fewer sweets and do not drink carbonated drinks;
- Regulate dietary and body calcium.
The absorption of magnesium is promoted by vitamin B6, with which protein animal food is saturated: eggs, beef, chicken and so on.
"Magnesium" menu must also contain cereals, buckwheat, oatmeal and millet are especially rich in it.
The element is contained in a sufficient amount in bran bread, and also in legumes.
Foods and drinks that can help fill the magnesium deficiency:
| Product | Mg content per 100 g of product (in mg, approximately) * |
| Wheat bran raw | 611 |
| Cocoa powder | 499 |
| Dried sesame seeds | 351 |
| Cashew nuts, raw | 292 |
| Raw soybeans | 280 |
| Raw oat bran | 235 |
| Beans | 222 |
| Buckwheat | 221 |
| Raw walnuts | 185 |
| Wild rice | 177 |
| Oat flakes | 143 |
| Millet, raw | 119 |
| Long grain brown rice | 116 |
| Dates | 85 |
| Sprouted wheat | 82 |
| Wheat bran white bread | 81 |
| Fresh parsley | 50 |
| Veal | 47 |
| Raw chicken egg | 30 |
| Chicken meat, raw | 25 |
| Coconut water | 25 |
| Carrot juice | 14 |
| Orange juice | 11 |
| Fresh red tomatoes | 11 |
* Based on USDA - United States Department of Agriculture.
On a note! Magnesium, like many other beneficial elements, is very capricious. In case of oversaturation of the body with it, negative consequences may occur - with an excess of magnesium, the kidneys suffer, since they cannot cope with the elimination of the element, as a result of which chronic renal failure may develop. It is joined by dyslexia in children (impaired ability to master the skills of reading and writing), arthritis and psoriasis. But the main danger is that the symptoms of an excess of magnesium will be similar to those of a deficiency.
Today in pharmacies you can find a large number of drugs containing magnesium, but do not forget that their use (like any other medications) should be discussed with a doctor, especially when it comes to treating children, pregnant and lactating women.
The role of magnesium during pregnancy
Magnesium in the body of a pregnant woman acquires one of the paramount importance, because it not only participates in the development of the fetus, but also prevents premature birth.
Daily rate magnesium for pregnant women depends on age:
- Up to 18 years old - 400 mg.
- 18-35 years old - 350 mg.
- From 35 years old - 360 mg.
Performing a sedative function, the element helps the expectant mother not to be nervous and stay calm in any situation. Interestingly, magnesium is involved in the transfer of genetic information from woman to child.
Its role is undeniable in metabolism, regulation of insulin levels, as well as the prevention of leg cramps.
Lack of magnesium in children during growth
One of the key functions of magnesium for children is anti-stress. Studying in school and challenging adolescence requires a lot of energy, both physical and emotional. Due to magnesium deficiency, children become irritable and whiny, they begin to study worse and quarrel with their parents. Magnesium helps the child to remain calm and balanced, to be sociable and socially oriented.
So that the child does not face a magnesium deficiency, it is necessary to ensure that the element is supplied to the body in an amount of 0.05% of the body weight. The average daily dose of an element per 1 kg of weight is 5-6 g.
If you find symptoms of a lack or excess of magnesium, be sure to contact the clinic for the necessary tests and consult a doctor - self-medication with pronounced symptoms can be dangerous!
Magnesium can make you feel unwell and cause certain organs and systems to malfunction. Therefore, when the first symptoms of a deficiency of this element appear, preventive measures should be taken immediately so that no serious complications arise in the future. Let's figure out what are the signs of magnesium deficiency in the body, how to make up for the lack of this macronutrient.
Along with sodium and calcium, magnesium is one of the most abundant macronutrients in the human body. It is mainly found in teeth and bone tissue (about 60%). In addition, it is found in much smaller amounts in muscle tissue, brain, nerve cells, heart, kidneys, liver and adrenal glands.
Magnesium is able to exert the following effects on the body:
- It directly affects a person's well-being. With a sufficient amount of it, a person feels calm, he can easily concentrate on mental work or physical activity.
- The element provides a full sleep, after which you feel well rested and filled with renewed vigor.
- The chemical element is directly involved in the metabolism and a huge number of biochemical reactions that continuously occur in the body. It plays a major role in plastic, electrolyte and energy metabolic processes.
- Regulates immune functions.
- Normalizes the functioning of ribosomes.
- Magnesium is a conductor for two other macronutrients, sodium and calcium. Therefore, its deficiency negatively affects the intake of these components into the body.
- Magnesium also serves as a kind of anti-stress component that has a positive effect on the central nervous system.
As can be seen from the above, magnesium is an essential chemical element necessary for a full life and well-being of a person. Therefore, the body should be provided with a sufficient amount of this macronutrient. The daily intake of magnesium is:
- for women - 300 mg (during pregnancy and lactation, the rate rises to 355 mg)
- for men - 400 mg
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The main symptoms. Diseases caused by magnesium deficiency
Magnesium deficiency is a very common problem nowadays. According to statistics, about 90% of us feel the lack of this macronutrient. A number of characteristic ailments, poor health and certain diseases act as signs of its deficiency.
So, here are the main symptoms of magnesium deficiency:
- chronic fatigue and a feeling of heaviness in the body
- depression and anxiety
- presence of defects in genes
- decreased sleep quality, feeling tired in the morning
- high blood pressure
- nervous tic
- increased hair loss
- arterial calcification
- frequent cramps and muscle spasms
- decreased mental capacity
- cardiac arrhythmia
- disorders of the gastrointestinal tract
- tendency to form blood clots in blood vessels
- loss of balance, nausea, flickering dots in the eyes
Strong cravings for chocolate can also be a sign of magnesium deficiency. The fact is that the chemical element is contained in a large number in this product. Therefore, a person will intuitively want it, even if he is not a fan of sweets.
In women, hormonal disorders may indicate a lack of magnesium. With an increase in the level of female hormones, progesterone or estrogen, the amount of this chemical element decreases. This explains why pregnant women often experience muscle cramps and unpleasant cramps when their hormone levels rise.
Lack of magnesium in the body can lead to the following diseases and pathologies:
- hypertension
- metabolic disorders in bone tissue
- acute coronary syndrome
- overweight
- diabetes mellitus
- impaired absorption in the gastrointestinal tract
An interesting fact is that an excess of magnesium in the human body is a rare occurrence. This element is quickly consumed and practically does not accumulate.
Why is magnesium deficient?
Daily consumption of products containing caffeine has a negative impact on the amount of this macronutrient. They significantly reduce magnesium levels and contribute to magnesium deficiency.
Frequent stress and anxiety are common causes of a chemical deficiency. In general, they negatively affect the overall balance of all trace elements in the human body.
A magnesium deficiency can cause an excess of calcium in the body. The fact is that these two elements are antagonists in relation to each other. Therefore, it is important to monitor the level of calcium in the human body, since its excess consumes magnesium in the cells. This element is found in many food products, milk, dairy and fermented milk products.
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To date, there has also been a significant decrease in the magnesium content of drinking water. This is mainly due to the use of chemical elements such as chlorine and fluorine for water purification. They bind magnesium and make it completely inaccessible to the human body.
In rare cases, magnesium deficiency occurs as a result of any chronic illness. They can impair the body's ability to absorb chemical elements. Often, a lack of magnesium is caused by unhealthy diet, taking certain medications, abuse of coffee and alcohol, unhealthy and unhealthy lifestyle.
What treatment is needed for magnesium deficiency
Specialist doctors detect magnesium deficiency by visible symptoms and a special blood test. In rare cases, additional diagnostic tests are required.
The body may be deficient or depleted of magnesium. The two concepts should be distinguished. Magnesium deficiency can be corrected fairly easily. Treatment often includes:
- and preparations containing magnesium
- normalization of nutrition
- a healthy lifestyle and giving up bad habits
- quality rest and a good eight-hour sleep
- elimination of stress and nervous overload
Most often, a comprehensive approach is used to treat magnesium deficiency. First of all, they review their diet and replace bad habits with useful ones. To compensate for the lack of an element, the doctor prescribes a dietary supplement or a special vitamin preparation, and also selects a therapeutic diet.
Lack of magnesium in the body is a symptom that everyone simply must know; over time, it becomes an increasingly urgent problem in modern society. It is known that magnesium takes part in a huge number of vital processes in our body.
It is known that magnesium deficiency in the body can be both a primary disease and a secondary one. If the deficiency is primary, then, as a rule, it is associated with congenital defects in the genes. With a secondary deficiency, dietary habits, living conditions, habits, stresses, lifestyle, various diseases, as well as pregnancy are of great importance.
Symptoms of a lack of magnesium in the body, as a rule, are constant fatigue, rapid fatigability, morning fatigue, etc. In addition, the lack of magnesium in the body also affects the nervous system. As a rule, people become more irritable, anxious, they have attacks of fear, depression develops, and also often have nightmares. In addition, even a nervous tic may develop.
Plus, magnesium deficiency can lead to dizziness and headaches. Memory and concentration may also deteriorate. Also, a lack of magnesium in the body leads to a deterioration in the condition of hair and nails, and even, unfortunately, teeth. 
Magnesium deficiency symptoms
There are many symptoms of magnesium deficiency. The deficiency of this trace element often affects the general well-being of a person. People who are deficient in magnesium feel constant fatigue, complain of rapid fatigue, morning fatigue, even after a long sleep. Lack of magnesium in the body is also associated with cardiovascular disease, nervous system diseases and muscle dysfunction. These symptoms are many and varied due to the diverse role of magnesium in metabolic processes in cells.
Calcium deficiency
Weak heart
General weakness
Muscle cramps
Nausea
Anxiety, nervousness
High blood pressure
Type 2 diabetes
Respiratory Diseases
Dizziness
Chronic fatigue
Potassium deficiency
Memory impairment
Confusion of consciousness
It is important to note that the described conditions can be symptoms of magnesium deficiency, but their presence does not always indicate this problem.
How to Safely Replenish Magnesium Levels?
The body needs a lot of magnesium, but too much magnesium in the body is also harmful. On the part of the muscular system, an excess of magnesium is manifested by weakness, on the part of the nervous system - lethargy and apathy, on the part of the cardiovascular system - a slowdown in the heart rate and a decrease in blood pressure. With a severe excess of magnesium, weakness can progress to flaccid muscle paralysis or paralysis of the respiratory muscles.
To provide the body with magnesium, it is important not only to consume foods rich in this element, but also to combine them with those that contain vitamins necessary for its absorption, namely B6. The same applies to the intake of the vitamin and mineral complex. Fortunately, the pharmaceutical industry offers ready-made combination preparations of magnesium with vitamin B6.
The daily requirement for magnesium is 310-420 mg for adults. During pregnancy and lactation, the need for magnesium increases by 20-30% (up to 340-355 mg), in athletes up to 450 mg. A complete diet is able to provide the human body with a sufficient amount of magnesium and other essential substances. Of the foods that contain the highest amount of magnesium, wheat bran and wheat germ, cashew nuts, peanuts, almonds, soy flour and beans, peas, dried rose hips should be distinguished. A sufficient amount of this trace element is found in poppy seeds, parsley (including root), oatmeal, rice, buckwheat and white beans, rye bread and cheeses. Magnesium is found in small amounts in many foods, so it won't be difficult to create a varied diet.
For humans, food is the main source of magnesium. The amount of this element in products is always different. So let's take a look at the foods with the highest magnesium levels. They should definitely be part of your diet:
Beans, peas, hazelnuts
Milk
Wheat bran
Spinach
Rye bread
Corn
Carrot
Tomatoes
Onion
Apples
Small amounts of magnesium are found in cottage cheese, sour cream, seafood, and even chocolate (black).
Remember to include these foods in your diet. Soon you will notice the positive results of proper nutrition: improved appearance and general well-being, good mood and a surge of energy.