2023-11-20 17:46:00
Fatigue is one of the first symptoms experienced when there is a low level of magnesium in the body (Illustrative image Infobae)
Magnesium is an essential nutrient for the functioning of the body because it is involved in several physiological processes: it is responsible for the regulation of blood sugar levels, muscle function and blood pressure, as well as helping to form protein, mass bone and DNA, the genetic material found inside cells.
The National Institutes of Health (NIH), the main state medical research organization in the United States, points out that the amount of magnesium you need throughout life varies at each stage and is also different depending on gender. Adolescents and men should ingest a recommended amount of 400 to 420 mg of the mineral each day, while for women regarding 310 to 320 mg is recommended, and in pregnancy the dose should be raised to 360 mg.
When we have a low level of this mineral, we begin to experience various symptoms that may go unnoticed, but which must be paid attention to. In A study Published in MDPI (Multidisciplinary Digital Publishing Institute), a publisher of scientific journals, it is argued that the first four symptoms of low magnesium are muscle weakness, loss of appetite, fatigue, nausea and vomiting.
Muscle weakness as one of the symptoms associated with a low level of magnesium is due to the fact that the deficiency of this nutrient alters essential processes such as muscle contraction and the transmission of nerve impulses in muscle cells, which has the potential to cause muscular weakness.
As a result of nausea and vomiting, loss of appetite occurs (Freepik)
Loss of appetite due to not consuming enough magnesium is the consequence of other symptoms such as nausea and vomiting. The unpleasant sensation that both types of discomfort cause in the stomach results in a decrease in the desire to eat food.
The importance of consuming an adequate amount of magnesium lies in its broad influence on various functions of the body. In this case, fatigue is related to muscle weakness because a low level of magnesium can trigger an imbalance in important substances such as potassium.
As explained an investigation As of 2022, magnesium directly affects other minerals, including sodium, calcium, and potassium. The latter is necessary for proper muscle function, which might be behind the loss of muscle strength which, in turn, results in an increased feeling of tiredness.
Before consuming a magnesium supplement you should consult a health professional (Freepik)
Magnesium contributes to the regulation of some neurotransmitters in the brain, such as serotonin, which is responsible for controlling the appearance of nausea and vomiting. Additionally, this nutrient is also involved in regulating muscle contractions that can calm an upset stomach, leading to a reduction in nausea and vomiting. When there is a low level of magnesium, stomach upset is an indication of a deficiency of this important nutrient.
Consuming the right amount of magnesium can be achieved in two ways: through a healthy diet or by taking a nutritional supplement.
A healthy diet should include foods rich in this mineral, such as those recommended by the NIH: pumpkin seeds, almonds, spinach, soy milk, black beans, natural yogurt, instant oatmeal, bananas (or bananas), salmon, wheat bread, chicken, avocado (or avocado) and raisins.
The University of Navarra Clinic in Spain reported which are the foods richest in this nutrient, which you can add to your diet or meal of the day. Among the most notable, which is expressed in milligrams per 100 grams of edible portion of the product, are: almonds and peanuts (250); snails (250); chickpeas, white beans, peas (150); hazelnuts, pistachios, walnuts (150); corn (120); and chocolate (100). Here, a list of some of the most consumed.
You can also choose to consume magnesium in supplement form, which is currently popular in the multivitamin supplement market.
But specialists say that most people cover their daily requirement of this mineral with a varied diet, so you should consult a health professional to make sure if you need a supplement and what type of supplementation is appropriate for each person. . Since the use of a magnesium supplement can involve risks if the daily requirement of this nutrient has already been met.
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