2023-09-10 01:02:00
The mineral plays a vital role in more than 300 biochemical reactions in the body and is found in foods such as vegetables, seeds and some fruits, as well as in pharmaceutical preparations. How much does it cost to maintain optimal magnesium levels in your diet? Are you getting enough magnesium? How to reverse the symptoms of magnesium deficiency? Find out what the experts say.
Magnesium, the mineral that plays a vital role in more than 300 biochemical reactions in the body, is found in foods such as vegetables, seeds and some fruits, as well as in pharmaceutical preparations. Its deficiency can manifest itself through symptoms such as fatigue, irritability, cramps, headaches and even insomnia.
Romina Sosa, a graduate in nutrition (MP 240), highlights the importance of this substance to maintain balance in the body. ‘If someone follows a healthy and balanced diet, they usually do not need magnesium supplements, unless special circumstances arise,’ says the professional.
Magnesium requirement varies depending on age and gender. Women need a daily intake of 320 mg, while men require 420 mg. During pregnancy, women need between 350 and 360 mg.
Doctor Bernardo Biella emphasizes that magnesium is essential for different types of muscles in the body, from the smooth muscle of the digestive system, the bladder and the uterus, to the cardiac muscles and striated muscles related to body movement. He explains that these muscular systems work through a calcium-magnesium pump that allows muscle contraction, and that magnesium, being water-soluble and eliminated through urine, rarely causes hypermagnesemia, except in cases of kidney failure.
Where is it located and what causes its shortage?
Both Biella and Sosa agree that magnesium can be obtained naturally, as long as you have a balanced diet.
That is why both professionals recommended the consumption of soy, avocado, banana, nuts such as beans, chickpeas, and walnuts. Sosa highlighted that all green vegetables have a significant concentration of magnesium, but among the most notable are watercress and silver.
“A dose of 4 half walnuts provides the daily dose. Milk also has magnesium,” Biella added.
Generally, magnesium consumption is very well tolerated, except for people who have kidney failure problems. When a person has magnesium deficiency they begin to have the first symptoms: cramps.
Let us remember that as the professionals explained, magnesium participates in the contraction of the muscles in the joints and that allow the mobility of the body.
But symptoms such as fatigue, weakness, depression, mental confusion, insomnia, irritability, nervousness, headache, myalgia, predisposition to stress may also occur. As it is essential for the work of the muscles, magnesium also solves arrhythmia problems, and also improves intestinal transit.
In tablets, granules and what to avoid
Magnesium exists in tablets and granules. “It comes alone or associated with other minerals and vitamins,” explained Biella, who also explained that both in pills and diluted, magnesium is well tolerated. If this is not the case, one of the first symptoms is diarrhea, muscle tingling and muscle hypersensitivity.
As for the presentations, there are: magnesium chloride, magnesium citrate, magnesium sulfate and magnesium lactate. This has to do with the degree of absorption and percentage.
It is also found in magnesium, as salts. “But it has a very strong flavor and is used for constipation problems. “They are very bitter,” added the professional.
All of these formulas are sold freely in pharmacies and depending on their combinations and laboratories, they can be obtained at prices ranging from 480 pesos for a tablet of 10 magnesium pills with vitamin B6. The granulated magnesium sachet is sold at 460 pesos and is dissolved in a liter of hot water and taken one cup per day.
There is no estimated time to stop its consumption but it is always recommended to consult with your family doctor, perform the corresponding laboratory tests, to recover from any of the ailments caused by a lack of magnesium, if any.
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