The activity of all human systems and organs is impossible without the optimal content of trace elements, vitamins, and minerals. Magnesium is an essential component for the body, is responsible for the full functioning of the heart, immune and nervous systems. Its optimal composition for an adult is 25 g. A part of this volume is present in the bones (60%), the rest is distributed in the muscles, in the cells of the heart and brain.
Magnesium: basic properties and role in the human body
It is difficult to underestimate the function of magnesium. Many metabolic processes depend on its content:
- energy production;
- the full process of glucose uptake;
- condition and development of bone tissue;
- protection of the nervous system;
- the work of the heart muscle;
- increase the protective functions of the immune system;
- ability to resist viruses, bacteria;
- normalization of the level of blood coagulability.
The important role of magnesium is in the process of assimilation of calcium and B vitamins. The most important role of magnesium is the stable, full-fledged work of the heart muscle.
Unfortunately, not everyone fully understands the role of this mineral. To his lack leads:
- alcohol abuse
- the use of harmful or substandard products;
- frequent stress;
- physical exercise;
- prolonged stay in high temperature (hot net, sauna).
The benefits of magnesium are obvious, and you can ensure its full supply with the help of special products. But what is presented on the shelves of modern shopping centers, in the markets does not meet the established canons.
A lack of magnesium, as well as an excess, leads to pathological processes:
- cardiovascular diseases;
- pathology of the endocrine system;
- lesions of the nervous system;
- pregnancy pathology, miscarriages in the early stages;
- diseases of the musculoskeletal system;
- lack of vitamins.
Biological properties of the substance
- The action of magnesium is aimed at the function of metabolism. Participates in protein synthesis, in the construction of DNA, breaks down glucose, removes heavy metals and toxins, promotes the full absorption of calcium, vitamins of groups B, C, activates the process of cell regeneration.
- The absorption of calcium. The human body absorbs calcium only at the ionic level. Excesses of undigested settle in different organs with sand, stones, sediments. Therefore, magnesium ionizes calcium, contributing to its full assimilation by the human body. Calcium is involved not only in the construction of bone tissue. Its presence is necessary for the normalization of contractile functions of muscles, expansion of arteries, and arterial structure.
- Ionic displacements are another useful property of magnesium. This function is responsible not only for the full absorption of calcium. Thanks to this process, potassium and sodium ions are favorably absorbed, which are responsible for nerve impulses in muscle fibers.
- Useful properties of magnesium for people with high blood sugar. Due to the favorable interaction with insulin, it normalizes its production by the pancreas and normalizes glucose levels.
But the beneficial biological properties of magnesium are not limited to this.
Magnesium is required:
- to normalize blood pressure, improve the condition of blood vessels;
- improving respiratory function in patients with asthma;
- as a prophylactic for muscle, headache and joint pain;
- in the recovery period after radiation therapy;
- to strengthen tooth enamel and maintain healthy bones;
- to prevent urolithiasis and deposits of gallstones.
Magnesium plays a positive biological role during the formation of the fetus, as well as in the premenstrual period to relieve pain. It is necessary as one of the few means to prevent unintended abortion, miscarriage.
The required daily dose of magnesium
With a lack of magnesium, unpleasant symptoms occur in the human body:
- fast fatiguability;
- muscle and nerve spasms (twitching of the eyelids);
- interruptions in heart rhythm, tachycardia;
- feeling of lack of air.
The benefits of magnesium are obvious to women’s health. He stands on the protection of the embryo during its intrauterine development, preventing miscarriages. It is called iron for the body, so athletes know how useful magnesium is during muscle gain.
No less important is magnesium for men. Its content is directly responsible for the reproductive functions and condition of the prostate gland.
The norms of magnesium intake are indicated in the table:
The role of magnesium for the athlete
An important trace element for the body of a man and a woman, responsible for the regulation of many vital processes:
- regulation of metabolic processes;
- energy capacity building;
- participation in protein synthesis, which is necessary for muscle growth;
- impact on the electrolyte process.
This is only part of the important points when you need magnesium for athletes. Manufacturers of sports nutrition include trace elements in almost all nutritional supplements. Without it, the full production of protein, which is the building material for muscles, is impossible. Many athletes know that a large amount of magnesium is lost during training. It is excreted from the body along with sweat. Therefore, for athletes, it is important that the daily norm is slightly overestimated.
In addition, the loss of magnesium by men and women during training leads to fatigue and makes training just a futile exercise. But this does not mean that it must be taken in unlimited quantities. There must be a certain norm, since excess and deficiency have negative consequences.
Magnesium deficiency in the body: causes and symptoms
Magnesium deficiency in the body is manifested by quite characteristic signs, which many perceive as simple fatigue. Symptoms may be minor, but many have serious consequences:
- headache or muscle pain;
- muscle cramps, twitching of the eyelids;
- cardiac arrhythmia, heart palpitations;
- nausea, vomiting;
- numbness of the fingertips;
- unintentional mood swings;
- panic attack, restlessness;
- pressure surges;
- high blood sugar;
- signs of osteoporosis;
- frequent migraines;
- heartburn, acid reflux.
If such symptoms occur frequently, we can talk about a lack of magnesium. Searching for the causes of their own makes no sense. This should be done by specialists. But until they establish the true cause, you can slightly change your diet and eat foods to increase magnesium. No micronutrient supplementation should be taken without consulting a doctor. Oversupply also has a host of adverse effects.
Excess magnesium in the body: causes and symptoms
If a person adheres to a healthy, balanced diet, then the symptoms of excess magnesium in the body are excluded, as well as its lack.
A healthy body can cope with surpluses on its own and remove them through the kidneys. If there is a malfunction, pathology, then a large amount of magnesium is characterized by the following symptoms:
- low pressure;
- slow heart rate;
- gastrointestinal disorders;
- impaired coordination of movements;
- blurred consciousness;
- speech impairment;
- muscle weakness.
Excess micronutrient in the body is accompanied by constant thirst, mucous membranes dry out. This already threatens with dehydration, so you need to drink more fluid until a cause is identified and the amount of mineral is stabilized.
It is especially important to carefully monitor these symptoms for people who take magnesium. It is likely that dosage adjustment, a review of your own diet or training is required.
List of Essential Foods Rich in Magnesium
The need for admission arises after the stress, in the postoperative period, in alcoholics and during the formation of muscle mass in athletes.
Nature has given man many foods containing magnesium. Even in water there is a certain amount of it.
Do not forget about the overabundance. If biological supplements or vitamins are taken, then the amount of food consumed must be changed. For example, one athlete complained that, after eating 100 grams of almonds, he felt tired. There was no training that day. But he did not tell the doctor that he was taking a complex of vitamins containing magnesium. Here are the characteristic signs of oversupply.