Magnesium deficiency is too low an amount of the trace element in the human body. This component is not produced naturally, it enters your body together with food, fluid and salt.
Absorbed in the GI tract, magnesium is gradually transported through the blood vessels. It is then distributed throughout the body. Magnesium is needed by bones, skeletal muscles, tissues of internal organs and so on. An adult should have at least 1100 mmol of the trace element in the body. However, in some cases, the indicator is critical, much lower than the norm. This leads to various problems associated with general well-being and health.
The role of magnesium in the human body
Magnesium is involved in more than 300 biochemical reactions and processes. Let’s take a closer look at the role of magnesium in adults and children, as well as the differences in its needs and functions.
In adults, magnesium is important in the following processes:
- Regulation of the nervous system. Magnesium is essential for the transmission of nerve impulses and maintaining the balance of the nervous system. It promotes muscle and nerve relaxation, which helps reduce stress, anxiety and improve sleep.
- Cardiovascular support. Magnesium helps maintain a normal heart rhythm, participates in the regulation of blood pressure and prevents the development of hypertension. Magnesium deficiency can lead to arrhythmias and increased risk of cardiovascular disease.
- Involvement in metabolism and energy metabolism. The role of magnesium is important in processes related to energy production in the body. It helps convert carbohydrates and fats into the energy needed for daily activities and physical activity.
- Maintaining bone density. Although calcium and vitamin D are most commonly associated with bone health, magnesium is also involved. It regulates bone metabolism and helps prevent osteoporosis.
- Protein and DNA synthesis. Magnesium is essential for protein, DNA and RNA synthesis, making it important for cell growth and repair.
- Blood sugar regulation. Not everyone knows, but magnesium is involved in glucose and insulin metabolism, which is important for the prevention and control of diabetes.
For adults, the amount of magnesium per day depends on gender and age. On average, men need about 400-420 mg of magnesium per day, and women need 310-320 mg. During pregnancy and lactation, the need for magnesium increases to 350-400 mg per day.
Magnesium deficiency and risk of disease
Diseases of the nervous system
A number of studies have noted a link between magnesium deficiency in the body and the following neurological disorders:
- Migraine. This is a moderate to severe headache that often lasts from 4 to 27 hours. Migraines may be accompanied by other symptoms such as nausea, vomiting, and hypersensitivity to environmental stimuli such as light or sound.
- Chronic pain. It can occur in any part of the body and lasts longer than 3 months.
- Psychoemotional problems. When deficiency occurs, anxiety and depressive symptoms can occur, which reduce quality of life.
Magnesium deficiency reduces resistance to various types of stress: both emotional and physical – when exposed to high and low temperatures, after intense physical activity, trauma or surgical intervention.
Cardiovascular disease
Magnesium deficiency is associated with an increased risk of cardiovascular disease:
- Atherosclerosis. Atherosclerosis causes fatty plaques to build up inside the arteries. They impede normal blood flow and cause inflammation. Studies have shown that magnesium deficiency contributes to plaque formation.
- Coronary heart disease (CHD). IHD causes ischemia when not enough blood and oxygen are delivered to the heart muscle. It can be manifested by chest pain and heart palpitations. The macronutrient protects heart cells during ischemia from overload and damage. A lack of magnesium in the blood, as well as a deficiency in the diet, increases the risk of complications of CHD.
- Arrhythmia. Rhythmic contractions of the heart are provided by the sufficient content of the macronutrient. A deficiency in the body disrupts the electrical excitation of cells. There is a risk of arrhythmias, including ventricular arrhythmias and atrial fibrillation.
- Hypertension. Magnesium keeps blood pressure normal. If it is deficient, substances are produced that narrow the arteries, resulting in high blood pressure.
Magnesium deficiency in diabetes:
Hypomagnesemia can cause oxidative stress and inflammation in the body. In addition, cells become less sensitive to the action of the hormone insulin. When magnesium deficiency occurs in patients with diabetes mellitus:
- Increased risk of diabetic nephropathy (kidney damage) and neuropathy (damage to the nervous system);
- Low glycemic control: it is more difficult to maintain normal blood glucose concentrations;
- There is more “bad” cholesterol, which contributes to the formation of atherosclerotic plaques, while the “good” cholesterol decreases.
Diseases of the musculoskeletal system
The lack of macronutrients in the body increases the risk of osteoporosis – a disease that is accompanied by loss of bone mass. The bone becomes more fragile, worse tolerates mechanical stress and is prone to fractures.
Normally, two types of cells are involved in bone formation: osteoblasts and osteoclasts. Osteoclasts destroy bone tissue, and osteoblasts provide its formation and mineralization. The cells work in a coordinated manner that helps bone tissue to remodel itself to meet the body’s needs.
Some experimental models have shown that in magnesium deficiency, osteoclasts become more active and the growth of osteoblasts is reduced.
In addition, the deficiency of the macronutrient indirectly disrupts bone tissue remodeling. It prevents the formation of the active form of vitamin D and the production of parathyroid hormone. As a consequence, there is a lack of calcium in the blood.
Magnesium foods and recommended diet for magnesium deficiency
Approximately 30 to 40% of magnesium from food is absorbed by the body. It is found in plant and animal products and beverages. Good sources may include:
- pumpkin and chia seeds;
- nuts (almonds, cashews, peanuts);
- legumes;
- vegetables: potatoes, broccoli, carrots, spinach;
- avocados;
- bananas;
- cookies or whole wheat bread.
Sometimes it is added to breakfast cereals and other fortified foods. Mineral and bottled water also contains the macronutrient, but the amount can vary depending on the water source and brand.
To bring the mineral content in the body to normal, only changes in the diet may not be enough. If there are signs of magnesium deficiency, the doctor prescribes preparations that contain combinations of different magnesium salts. He selects a suitable regimen, taking into account the patient’s age, gender and concomitant conditions.
