Why magnesium is so important and how to detect its deficiency

Magnesium is a mineral found in food and has many important functions in the body, such as fighting muscle and cramp injuries, preventing cardiovascular disease, promoting good brain function, energy production and more. .

Pumpkin and sunflower seeds, almonds, hazelnuts, peanuts, spinach, beets, okra are examples of foods rich in magnesium.

In general, it is recommended to take 320 to 420 mg of magnesium daily, which can be easily achieved with a healthy diet.

However, in some cases, magnesium chloride supplementation may be indicated by the doctor or nutritionist.

The main functions of magnesium

Paula Crook, nutritionist at Patricia Bertolucci Nutrition Consulting, explains that magnesium is an important mineral in many cellular reactions. For example, in aerobic and anaerobic energy generation and in relaxation and muscle contraction processes.

Read also: 10 benefits of consuming oats

The nutritionist explains that it has been associated with magnesium deficiency in reducing the integrity and function of cell membranes, as well as in the pathogenesis of various diseases, such as cardiovascular disease, stroke, hypertension, diabetes, bronchial asthma, and possible involvement in migraine. , osteoporosis, alcoholism, immune system disorders and sleep disorders ?.

In summary, the following can be highlighted as the main functions of magnesium in the body:

• Improves physical performance as it plays an important role in muscle contraction. Helps prevent and combat muscle damage, cramps and fatigue.
• Blood pH balance, helping to prevent many diseases.
• Helps in the proper functioning and health of the kidneys.
• Stimulation of brain functions, contributing to the proper functioning of the brain.
• Stimulation of the proper functioning of the cardiovascular system, preventing heart disease.
• Helps in lowering bad cholesterol levels (which stimulates good blood circulation and prevents disease).
• Regulation of body temperature.
• Prevention of bowel problems.
• Strengthening the immune system, helping to prevent infections, colds etc.
• Combats premature aging as it helps promote cell regeneration.
• Prevention of osteoporosis, as it acts to strengthen bones.
• Hormonal regulation in women and decreased symptoms of PMS.
• Helps in the prevention of cancerous tumors.

Symptoms Of Magnesium Deficiency In The Body

Paula points out that a severe magnesium deficiency is associated with diseases or conditioning factors such as:

• Disorders of intestinal absorption;
• Disorders in homeostasis (a condition of stability that the body needs to perform its functions properly for body balance);
• Cases of excessive loss of body tissues, fluids or electrolytes;
• Muscle hyperexcitability;
• Seizures.

Paula explains that a milder magnesium deficiency does not manifest the classic signs of severe deficiency, but some symptoms, such as:

• Irritability and abnormal emotional changes;
• Cardiac and vascular damage;
• Tremors mainly in the eyelid muscles;
• Night cramps;
• Difficulty sleeping;
• Malfunction of the body in general;
• Hypermenorrhea (increased menstrual flow) and cramps in women.

Magnesium Chloride Supplementation

Paula explains that magnesium supplementation is indicated in the following cases:

• When the individual does not consume the source foods of this mineral, or does not consume raw foods, because magnesium is easily lost during cooking.
• When the individual is in a state of stress, whether physical or mental. "This is because we are always depleting the magnesium of our body, especially in times of stress," says the nutritionist.
• When the laboratory exam points out a nutritional deficiency. "Measurement of serum, plasma or erythrocyte magnesium is the most commonly used indicator of nutritional status," says Paula.

Although magnesium chloride offers several health benefits, it is not recommended to use it without first consulting a doctor or nutritionist.

"There are no problems in use as long as the UL (maximum amount) established for magnesium, which is 350mg / day, and considering the amount of magnesium consumed through the diet," says Paula.

Gauer Magnesium Chloride from Brazil for R $ 41,00 at Tudo Saúde

Magnesium Chloride for R $ 28,29 at Natue

Meissen Sachets Magnesium Chloride for R $ 52,53 at Ultrafitness

Magnesium Chloride Ifal Powder for $ 2.28 on Raw Diet

Magnesium in Nutraway Capsules for $ 30.54 at Natue

Magnesium 250mg for R $ 41,40 on Natue

Vitalab Magnesium Chloride for $ 25.80 at Natue

Magnesium Chloride Meissen for R $ 32,80 at Uninatural

Magnesium chloride is generally contraindicated for people suffering from diarrhea, people with kidney disease and may be contraindicated for those taking antibiotics (as it may decrease the efficiency of some of them).

Finally, it is noteworthy that despite its ease of access, magnesium chloride should not be used by anyone. Medical advice is very important.

Risks of overdose and side effects

Paula explains that cases of toxicity can occur mainly if there is the consumption of pharmacological supplements. "The maximum amount established for magnesium is 350mg / d, considering only the consumption of pharmacological supplementation", he says.

The nutritionist adds that the initial manifestation of excessive consumption of magnesium (through non-food sources) is diarrhea.

Other possible, more serious side effects of inappropriate use of magnesium chloride include: nausea, abdominal pain, hypotension (when blood pressure drops too low), lethargy (unconsciousness similar to deep sleep), confusion, heart rate, muscle weakness, breathing difficulty and cardiac arrest.

It is noteworthy that if used correctly, under medical or nutritional prescription, magnesium chloride will not present health risks, but benefits.

What leads to magnesium deficiency and how to prevent?

Paula emphasizes that magnesium deficiency can arise when the person does not consume sufficient sources of food sources of this mineral. Or even when in a state of stress.

Magnesium is a mineral present in most foods in very varied concentrations; It is found in high concentrations in dark leafy vegetables as well as in oilseeds, whole grains and dried fruits. The consumption of a monotonous diet, low in nutritious foods and the lack of raw foods in the diet lead to a deficiency of this mineral?, Emphasizes the nutritionist.

Thus, they can be highlighted as main tips to prevent magnesium deficiency:

1. To count on a healthy, balanced and diversified diet, preferably with the guidance of a nutritionist;
2. Include on the menu especially dark leafy vegetables, oilseeds, whole grains and dried fruits, and eating raw foods in general;
3. Try to avoid stress as much as possible;
4. Always do the doctor-recommended tests as needed, keeping your health up to date.

You now have an idea of ​​the importance of magnesium in the human body and know that once again healthy and balanced eating is the best way to prevent its deficiency and general health problems.

Magnesium Deficiency: 8 Warning Signs | Dr. Josh Axe (April 2024)