Magnesium is a mineral against stress, fatigue and muscle cramps

If you suffer from fatigue and lack of energy and constantly suffer from muscle cramps and bruises, you are most likely to be deficient in magnesium, magnesium is an important mineral that is used to produce more than 400 enzymes and biochemical activity in the body.

The role and function of magnesium in the human body:

Bone and tooth health: Magnesium helps make the best use of calcium to repair and maintain healthy bones and teeth. Without magnesium, the body can practically not use calcium.

Magnesium stimulates the production of the hormone calcitonin, which is secreted by the thyroid gland and is responsible for regulating the amount of calcium in the bloodstream. Magnesium also converts vitamins D3 and D2 (inactive forms of vitamin D) to vitamin D (active and usable form for the body), so to have healthy teeth and bones, you need enough calcium and vitamin D. Get magnesium daily.



A 2005 study by American researchers, published in the Journal of the American Medical Association of the Elderly, found that people who regularly consumed magnesium-rich foods or magnesium supplements in their diets. They have a higher bone density than people who consume less magnesium in their diet. This study was conducted on people of different nationalities and races in the age group of 50 to 70 years.

Energy production and ATP (ATP): Magnesium is needed for the activity of the adrenal glands, which secrete many energy-producing hormones, on the other hand, many enzymes that play a role in the metabolism of carbohydrates and their conversion into They are energized by magnesium. Therefore, magnesium deficiency is associated with symptoms such as fatigue and decreased energy.



Magnesium and its relationship with type 2 diabetes: Magnesium plays an important role in the metabolism of carbohydrates and their conversion into energy. People with type 2 diabetes usually have low levels of magnesium, so it is thought to take supplements. Magnesium can be beneficial for people with type 2 diabetes.

Magnesium also stimulates the pancreas to release the hormone insulin, which collects sugar from the bloodstream and prepares it to enter cells to be converted into fuel and energy.

Regulation of blood pressure and heart rate: Magnesium, calcium, potassium and sodium work together to regulate blood pressure and heart rate. It should be noted that the elements calcium, magnesium and potassium, in contrast to sodium, have a reducing effect on blood pressure.

Central nervous system relaxation and coping with stress: Magnesium is one of the elements that calms the central nervous system, this substance helps the body cope with stress, taking magnesium supplements before bed for those who suffer from insomnia Very useful. Also, people who experience a lot of stress due to work or for any reason need more magnesium than others.



Muscle and Magnesium: Magnesium plays a vital role in muscle function, especially in their contraction and relaxation, and one of the first signs of magnesium deficiency is spasm, tremors, and muscle cramps. Magnesium also plays an important role in protein metabolism. Proteins are essential for muscle growth, so chronic magnesium deficiency can lead to muscle wasting.

Other roles of magnesium in the body:

Helps regulate body temperature, purifies and detoxifies the liver, improves gastrointestinal function, helps relieve constipation and facilitates the excretion of feces from other magnesium roles in the body.

Amount of magnesium required daily by the body:

Men over 18 need about 400 mg, women over 18 300, pregnant women 400 and lactating women 350 mg of magnesium per day.

Symptoms of magnesium deficiency:

Early signs of magnesium deficiency include loss of appetite, dizziness, weakness and fatigue. To compensate for the magnesium deficiency, the body also reduces its excretion through the kidneys and increases its absorption from the intestines, which causes constipation.



Secondary symptoms associated with magnesium deficiency:

Muscle cramps and bruises, central nervous system problems such as insomnia, restlessness, anxiety, high blood pressure, lack of energy and fatigue, mild depression, increased stomach acid, hypothermia are symptoms and secondary problems associated with magnesium deficiency.

Foot Rest Syndrome and Its Relationship to Magnesium: Magnesium deficiency causes a condition called Restless Legs Syndrome. In this disease, when a person sits or lies down, he feels restlessness and discomfort in his legs and to get rid of this unpleasant feeling, he is forced to move his legs or walk regularly. People with Restless Legs Syndrome feel tingling in the soles of their feet and pain and tightness in the thighs and legs after sitting on a chair for a while.



Heartbeat: Magnesium is essential for muscle contraction and relaxation, and this includes the heart muscle. Complications such as irregular heartbeat, chest pain, etc. occur when the amount of magnesium in the body decreases. Severe and chronic magnesium deficiency can even lead to heart attack and death.

 Nervous and behavioral changes: Magnesium deficiency is associated with neurological changes such as confusion, memory loss, irritability, inability to concentrate. Severe magnesium deficiency causes acute neurological problems such as hallucinations, delirium and bipolar disorder.

Magnesium food sources:

Fish, soy, avocado, bananas, almonds, seeds, legumes, vegetables, low-fat yogurt, chocolate with a high percentage of cocoa are good sources of magnesium.

Factors that cause magnesium deficiency:

Alcohol, excessive drinking of tea and coffee, stress, kidney problems, excessive calcium intake and diarrhea cause magnesium deficiency in the body.

Magnesium dietary supplements:

Magnesium is produced and supplied in doses and in various forms such as powders, capsules and tablets. Today, due to reduced food quality, stress, malnutrition, etc., many people are deficient in this important mineral, so Magnesium supplements have many fans. Do not use more than 500 mg of magnesium per day as a dietary supplement.

Uses of magnesium supplements:

Helps increase energy, treat insomnia, relieve constipation, treat depression, muscle cramps and bruises, hair loss and osteoporosis are some of the things that doctors recommend taking magnesium supplements.

Magnesium supplements in people with kidney problems, low blood pressure, liver disease, diarrhea must be done under the supervision of a doctor and with caution.

Always consult a specialist before taking dietary supplements.