How does a magnesium deficiency manifest itself?

The body can signal in different ways that it is deficient in magnesium.

The most common symptoms of magnesium deficiency are:

• irritability
• nervousness
• palpitations
• insomnia
• tiredness
• muscle cramps
• eyelid twitching 

Recent research indicates that atherosclerosis and cancer risk are increased by long-term magnesium deficiency. The element is rarely found in severe deficiency in healthy, well-nourished individuals. But some things, like drinking excessively, using dehydrating medications, and having chronic diarrhoea, can prevent it from being absorbed. Diabetes, the malabsorption syndrome, intravenous nutrition, and extreme dehydration put people at risk for a significant deficit.

Symptoms of magnesium deficiency

Who is at risk of magnesium deficiency?

Magnesium deficiency is especially dangerous for:

• pupils, students and people working intensively mentally
• physically hard working
• people living under constant stress
• pregnant and menopausal women
• people on restrictive slimming diets.

Magnesium – how to increase magnesium absorption?

• Cooking causes a loss of 30-75 percent. this element. Therefore, vegetables and fruits are best eaten raw.
• Magnesium is a macroelement absorbed at the level of the small intestine , therefore diet and composition of meals may affect its absorption.
• With additional supplementation, it is worth choosing a preparation in the form of an enteric tablet, i.e. a tablet with a special coating that protects the contents of the tablet from the acidic environment of the stomach – the coating dissolves only in the small intestine, i.e. where the absorption of magnesium ions is greatest.

Magnesium – symptoms and effects of excess Excess magnesium gives certain symptoms: nausea diarrhea breathing difficulties dizziness coma .

Magnesium overdose is extremely uncommon because the kidneys remove excess amounts of the mineral and the more of it is in the body, the less it is absorbed. But when taking supplements, you must adhere to the directions on the leaflet, and it is best to consult a doctor if you have any questions.

Magnesium deficiency – who is at risk

Do you have kidney disease? Watch out for magnesium 

Kidney patients should not take magnesium without consulting a urologist . It can also reduce the effectiveness of tetracycline treatments. Therefore, the doctor must know that we are taking magnesium preparations.

What is magnesium in? Foods rich in magnesium 

Cereal products, particularly buckwheat, are the primary source of magnesium in the human diet. You can get a good amount of it from eating legumes, nuts, seafood, cocoa, and chocolate.

 Magnesium can be found in high concentrations in foods such as barley groats, dark bread, peas, spinach, fish, cheese, and bananas. A modest quantity consisting of additional greens and fruits, milk and eggs, rice and offal, and white bread. 

Magnesium levels are higher in the food that comes from organic farms. Mineral water, particularly highly mineralized or “hard” drinking water, can also be a good source of magnesium because of its high mineral content.

Magnesium – dosage. Recommended daily intake of magnesium

• infants – 30 mg
• children – from 5 months to 1 year of age – 70 mg
• children: from 1 to 3 years of age – 80 mg; from 4 to 9 years of age – 130 mg;
• boys: from 10 to 12 years of age – 240 mg; from 13 to 18 years of age – 410 mg;
• girls: from 10 to 12 years of age – 240 mg; from 13 to 18 years of age – 360 mg;
• men: from 19 to 30 years of age – 400 mg; >31 years – 420 mg;
• women: from 19 to 30 years of age – 310 mg; 31 years – 320 mg;
• pregnant women: <19 years: 400 mg; >19 years – 360 mg;
• lactation: <19 years: 360 mg; >19 years: 320 mg;

“Magnez – Właściwości, Funkcje, Objawy Niedoboru I Nadmiaru. Znaczenie Magnezu Dla Zdrowia.” Magnez – Właściwości, Funkcje, Objawy Niedoboru I Nadmiaru. Znaczenie Magnezu Dla Zdrowia, 28 Dec. 2021, fit.poradnikzdrowie.pl/diety-i-zywienie/co-jesz/magnez-wzmacnia-miesnie-i-koi-nerwy-aa-Y9Mx-Enma-tQ9d.html.