What is magnesium used for? The role of magnesium in the body

In the human body, unconscious and invisible processes are continuously occurring involving a variety of minerals and trace elements. Everyone knows about the need to enter the body of calcium to maintain bones and teeth in a normal state, and vitamin C - in order for the immune system to function without failures. But why magnesium is needed for the body and why it is so important to provide enough of it, we will tell in this article.

How much is magnesium in us?

The human body contains about 20-30 grams of magnesium, about half of which is in the teeth and bones, 1% in the blood. All the rest is distributed to muscles, cells and organs, including endocrine glands. Magnesium in the human body is one of the four most common minerals and in one way or another takes part in more than 350 biochemical interactions and processes.

Why does he need our body?

Magnesium, which participates in most processes of our body, is necessary for normal vital activity of each organ. But, as doctors admit, this is the most important mineral for the heart. So, here's what magnesium needs for the human body:

1. Supports the normal functioning of the immune system and is involved in the production of antibodies.
2. Normalizes blood pressure and stabilizes the heart rate.
3. Regulates the activity of the nervous system and helps to prevent stress.
4. Takes part in the regulation of blood glucose and reduces the likelihood of complications in diabetes.
5. Promotes normal growth and development of the bone system, and also maintains the health of teeth and bones. In order for the body to master the main building material for bones - calcium, magnesium is simply necessary.
6. Participates in protein synthesis, and also activates metabolic processes.
7. Has a relaxing and expanding effect on the vessels of the respiratory system.

Why is there a deficit?

As studies show, conducted both in our country and abroad, a lack of magnesium can occur even in people taking vitamin-mineral complexes. The following reasons causing the deficit of this element are revealed:

• Insufficient intake of magnesium with food;
• Deterioration of absorption due to elevated levels of phosphates, lipids and calcium;
• Violation of the exchange of this element;
• High level of magnesium consumption:

- due to prolonged emotional, psychological or physiological stress;

- with increased intellectual and physical loads;

- during pregnancy;

- in the period of intensive growth;

- with a strong sweating;

- under the influence of high external temperatures;

- in the recovery phase after the diseases;

- with chronic alcoholism.

• Long-term use of diuretics, antibiotics, antitumor drugs and other medications;
• Intoxication with manganese, cobalt, aluminum, nickel, cadmium, lead or beryllium;
• A long-term intravenous diet;
• Violation of the processes of assimilation of magnesium in the intestine for the following reasons:

- Significant reduction in the intestinal surface of the intestine due to surgical interventions or radiotherapy;

- chronic or acute diseases of the small intestine;

- Dysbacteriosis of the large intestine;

- a state of steatorrhea, in which magnesium interacts with unabsorbed fatty acids and is excreted with feces.

The signs of a deficit

As already mentioned, the role of magnesium in the body is very high and its lack leads to disruption of the functioning of organs and systems, as well as to the occurrence of various diseases. The body signals the lack of this element with such symptoms:

1. Sleep disorders, including insomnia.
2. The state of weakness and fatigue, even after a normal length of sleep.
3. High sensitivity to noise and other stimuli.
4. Sharp changes in blood pressure.
5. Dizziness, migraine headaches, frequent headaches and imbalance.
6. Increased palpitations.
7. Muscle spasms and cramps.
8. Gastric spasms, accompanied by diarrhea.
9. Hair loss and brittle nails.
10. Irritability.

If you want to find out if you are facing magnesium deficiency, do the following exercise: stand up, stretch all the muscles and stretch with effort. If you feel painful and unpleasant sensations in the ankles, then urgently need to take measures to restore the magnesium balance.

Symptoms of increasing deficits

Experts argue that with the increase in magnesium deficiency, the symptoms change in the direction of worsening. So, the initial stage of deficiency of this element is manifested by loss of appetite, high fatigue and nausea. The less magnesium remains, the more serious symptoms the body signals about it. Violated the electrical activity of the heart and other muscles, there are failures of the heart rhythm, muscle cramps, tingling or numbness of the limbs, there are sharp mood changes and depression develops. As already mentioned, to assimilate calcium, magnesium is necessary. Thus, a lack of magnesium can lead to a deficiency of potassium and calcium and even to osteoporosis.

Types of magnesium deficiency

Physicians also subdivide the magnesium deficiency into primary and secondary. The primary deficiency of magnesium is the inherent defect in its metabolism, caused by genetic factors. The secondary deficit of this mineral arises under the influence of various negative factors of the environment and an incorrect way of life. In addition, a similar deficiency can be triggered by hormonal changes, such as pregnancy and menopause.

It is during these periods that magnesium is vital for a woman's body. It is important to remember that for the normal development of the fetus, all micro- and macronutrients are needed. Before taking any of the mineral-vitamin complexes, you should always consult with the observing doctor-gynecologist.

Excess magnesium in the body

However, the effect of magnesium on the body is not always positive. Excessive amounts of this mineral are observed quite rarely, since in a healthy person the kidneys almost immediately remove its excess. Therefore, to poison with magnesium, obtained with food or vitamin complexes, is quite difficult. As a rule, poisoning with this mineral occurs with an overdose of magnesium-containing drugs, administered intravenously, or with impaired renal function. Symptoms of excess magnesium:

1. Muscle weakness and retardation.
2. Decline in strength and decline in efficiency.
3. Drowsiness, speech and coordination disorders .
4. Slowing heart rhythm, attacks of hypotension.
5. Pain in the abdomen, nausea, vomiting and diarrhea.
6. Impaired renal function.
7. Dry mucous membranes and thirst.

Products rich in magnesium

We figured out what magnesium needs for the body, now let's look at what products can help us maintain the level of this element at the proper level.

The largest amount of magnesium is found in the following products:

• Dark green vegetables such as spinach, various kinds of cabbage, chard, dandelion and beetroot;
• Cereals such as brown rice, whole oats, barley and wheat;
• Soybeans, beans, lentils and other leguminous crops;
• Seeds: pumpkin, sesame, linseed, sunflower;
• Rice, wheat, rye bran and bread with them;
• Spicy herbs such as basil, oregano, coriander, thyme, parsley and sage;
• Bananas, apricots, peaches, prunes and avocados;
• Bitter chocolate and cocoa;
• Sea fish and shellfish;
• Unpasteurized and unsweetened cheeses and yoghurts.

We tried to answer the question of why magnesium is needed for the body, and also found out what reduces its quantity, and what increases. Perhaps small changes in diet and lifestyle will help you avoid unpleasant symptoms of a deficiency of this vital mineral.