Magnesium, which is one of the minerals that our body needs the most and we do not produce naturally, which we need to get through foods or supplements, is extremely important not only for athletes but also for the functioning of our body. Let’s take a closer look at the benefits and harms of magnesium and see what you need to know about magnesium deficiency.
Our body is like a machine that works without stopping for a moment. Magnesium is one of the most important vitamins, amino acids and minerals necessary for this machine to work as accurately as possible. Magnesium cannot be produced naturally by our body. we need to take it regularly every day in certain proportions through food or supplements.
Magnesium is necessary not only for athletes, but for all of us because the basic functioning of our body is provided by this mineral. Therefore, magnesium deficiency is considered an extremely important disease. The use of supplemental magnesium brings its benefits and harms. Don’t get confused. Bride, what is magnesium, what does it do, in which foods is it found Let’s see all the details.
Let’s get to know first; What is magnesium?
Magnesium, one of the 11 most important minerals required for our body, is also It is the fourth most abundant mineral in our body. We get it through food and supplements in case of deficiency because our body cannot produce magnesium on its own. It forms the basis of intracellular and intercellular communication.
So what does magnesium do in the body?
total magnesium in our body 60 percent in bones and teeth, 39 percent is found in soft tissue and the remainder in blood. Magnesium, which is also found in the brain and heart, plays a key role in the realization of more than 300 metabolic reactions such as muscle contraction, energy production, nerve signal transmission and blood pressure regulation.
Some of the magnesium benefits are:
- It provides the production of hormones such as insulin, thyroid, estrogen, testosterone, DHEA.
- It provides communication between nerve cells.
- It provides the transmission of electrolytes and minerals.
- It activates cell membrane release.
- It increases the potassium holding capacity of the cell.
- Protects cells from damaging elements.
- It forms the basis of energy production.
The benefits of magnesium to our body are generally in this way. In fact, if we try to count, we have to put it in writing for pages. because magnesium triggers cells to initiate basic reactions. Considering that each cell undergoes countless reactions, it is obvious how long the list is.
How much magnesium should we take every day for a healthy body?
Even if it varies from person to person, if we look at the figures announced by the World Health Organization, it is necessary for an adult to have a healthy body. He needs to take 280 to 350 mg of magnesium daily. Less can cause magnesium deficiency, while more can be taken as needed.
What causes magnesium deficiency?
- type 2 diabetes
- drug addiction
- To smoke
- kidney diseases
- Liver diseases
- Irregular and malnutrition
- Stress
- diuretic drugs
- Irregular use of antibiotics
- excessive alcohol consumption
- celiac disease
- Crohn’s disease
- Aging
These are the most common causes of magnesium deficiency in general. Don’t let these substances scare you, because many people have a magnesium deficiency. The main reason is irregular and malnutrition. Otherwise, it is easy to get enough magnesium in a normal diet.
You can also notice; What are the symptoms of magnesium deficiency?
- Persistent loss of appetite
- Nausea
- Vomiting
- Hair loss
- Constipation
- Tiredness
- Weakness
- muscle cramps
- heart rhythm disorder
- numbness in limbs
- lack of concentration
- blur in mind
Here are the most common symptoms of magnesium deficiency. Of course Not all magnesium deficient people experience these symptoms. however, as the deficiency becomes chronic, one or more of these symptoms may increase in severity.
Magnesium deficiency can be the root cause of many diseases:
- Depression
- Osteoclasis
- Heart diseases
- type 2 diabetes
- restless legs syndrome
- hypoglycemia
- respiratory ailments
- exacerbation of asthma attacks
- Exacerbation of migraine attacks
- Hypertension
When magnesium deficiency in a person becomes chronic increased risk of these diseases. People with kidney disease, people with digestive problems, diabetes patients, cancer patients, the elderly, and people who consume excessive alcohol have a much higher risk of disease as a result of magnesium deficiency.
So what should we do, in which foods is magnesium found?
- Green leafy vegetables like spinach
- Hazelnut
- Walnut
- Almond
- Dried apricots
- Watermelon
- poppy seeds
- Rocket
- Turnip
- Aubergine
- Date
- Leek
- Celery
- Bean
- Pea
- Soy
- Milk
- Yogurt
- Nuts
- Banana
- Avocado
- Chocolate
- Sunflower seeds
- Sesame
- Fishes
The list of foods containing magnesium goes on and on. As can be seen from the list as long as we eat regularly and healthily In fact, taking magnesium is not difficult at all, but sometimes it may be necessary to use supplements when necessary.
Possible side effects and harms of using magnesium supplements:
It would not be right to prepare an itemized list for the possible side effects and harms of using magnesium supplements, because In general, there is no harm in using magnesium supplements. It causes the most nausea, cramps and diarrhea but has no major side effects.
Let’s see that in some patients the situation changes. For example if you are taking heart medication or antibiotics May interact with magnesium supplementation, resulting in negative consequences. People with diabetes, kidney disease, bowel disease and heart disease may also pose a risk when using magnesium supplements.
There is also an overdose aspect of the event. If you are already getting enough magnesium by eating a healthy and regular diet, but and if you go on top of it and take a magnesium supplement you may experience nausea, diarrhea, low blood pressure, loss of strength and fatigue. It can even have fatal consequences if you overdose.
So, should we use magnesium supplements or not?
Frankly, no one can say to this question whether to use it or not. Even Not even a specialist doctor can look at you and answer this question. because some tests should be done beforehand, your disease history should be examined and the diseases you have, if any, should be examined. After examining all these values, it can only be decided whether you should use magnesium supplements or not. In other words, it is not recommended to take magnesium supplements according to your head.
It is one of the vital minerals for our body. Talking about the benefits and harms of magnesium We explained what would happen in case of a deficiency. What we describe is for informational purposes only. Do not forget that you should get the most accurate and specific information about the use of magnesium from a specialist physician, as in all health issues.