The human body can be likened to a machine with complex mechanisms, the latter complementing each other to ensure its proper functioning. For this organism to continue to perform, it needs a set of nutrients, each with a particular function. Some of them are responsible for several metabolic chain reactions, and are therefore crucial for the optimal functioning of your body. Magnesium is one of them, any deficiency in this nutrient can therefore affect the body. Here's how to detect it and fix it.
Once these symptoms are identified, it will be easier to take the necessary steps to avoid any complication of deficiency. The advice of your doctor is also essential to direct you to the right direction in treatment.
Magnesium, what is it?
Magnesium is a trace element whose role remains fundamental for your body, specifically for your cells. It promotes the action of certain enzymes necessary for the metabolic reactions of the body. Indeed, it participates in lipid metabolism, glucose degradation, and protein synthesis. It is also important to note that magnesium plays a role in neuromuscular excitability. This is essential for optimal functioning of the nerves, muscles and organs.
The daily requirements in this trace element differ according to the age and are as follows:
- 4 to 6 years: 130 mg / day
- from 7 to 9 years: 200 mg / day
- 10 to 12 years: 280 mg / day
In adulthood, daily requirements for magnesium are estimated at 360 mg / day for women and 420 mg / day for men
Signs of magnesium deficiency
Given the essential functions of this natural anti-stress, any deficiency can be detrimental to health and must be identified. Here are the most common symptoms:
Contractions and muscle cramps
This biological manifestation is related to a greater flow of calcium in the muscles. There are also other potential causes such as excessive caffeine or intense exposure to stress. If your muscle cramps last more than three days, it is advisable to consult the advice of a doctor.
Chronic fatigue
It is quite normal to feel tired from time to time, with the overwork imposed by daily life. However, if this persists over time, it is called chronic fatigue syndrome that is linked to magnesium deficiency.
Dizziness and Lightheadedness
A feeling of vertigo can be a good sign of magnesium deficiency. In the case of a vertigo crisis that lasts, it is better to consult a doctor.
Headache
If you feel sharp pain in your temples, it may be a somatic manifestation that alerts you to a magnesium deficiency.
In more severe cases, some health conditions may also be associated with magnesium deficiency, including:
Osteoporosis
This disease induces the reduction of bone density and their weakening, one of the possible consequences of magnesium deficiency. Indeed, an insufficient presence of this trace element in the body could reduce calcium levels in the blood, thus weakening bone density. Effects confirmed by an in-vivo study.
High blood pressure
According to a new study, there is a link between a magnesium deficiency and an increase in blood pressure, which is a major risk factor in the development of cardiovascular diseases. A scientific article published by BMJ Journals suggests that the lack of magnesium would promote the tightening of blood vessels, leading to hypertension.
What causes magnesium deficiency?
There are several factors that can lead to magnesium deficiency, including:
- Nibbling: nibbling between meals prevents you from eating properly, and is at the expense of the necessary contributions to your body from the right foods for your body.
- Intense physical exercise leads to metabolism of large doses of magnesium, and can lead to deficiency in case of inadequate nutrition.
- Stress induces a large consumption of magnesium by the organs of your body to be able to regulate the level.
- The method of growing and preserving food can have a major impact on the amount of magnesium they can contain, and therefore do not provide you with the necessary input.
- Smoking would also be a factor to evaluate in the case of magnesium deficiency.
How to cure a magnesium deficiency?
Fixing a magnesium deficiency depends on the severity of your case. If your disability remains mild, it is always interesting to define the cause first. Thus a diet enriched with magnesium, a healthy lifestyle and moderately controlled stress can help you feel better. Foods such as cabbage, spinach, bananas, avocado, nuts or almonds can help you a lot.
Warnings: If the symptoms are more important, it is essential to consult a medical opinion to determine the procedure to follow.