Signs of magnesium deficiency in the body.. How do you get it from your food?

Written by Fatima Yasser

Wednesday, 08 February 2023 08:00 PM

What is the importance of supplementation magnesium? Experts say that symptoms such as difficulty sleeping, tension, muscle cramping, and low energy are all signs that you are deficient in a magnesium supplement. According to these, most of them do not consume the recommended amount of magnesium to support the body’s needs. It is also estimated that in developed countries, between 10-30% of the population suffers from a slight deficiency of magnesium.

Magnesium is one of many micronutrients the body needs to stay healthy, and is needed to help more than 300 enzymes carry out many chemical processes in the body, including those that produce proteins, support strong bones, and control blood sugar and pressure. blood, and maintains the health of muscles and nerves. Magnesium also acts as an electrical conductor, helping the heart beat and muscles contract.

Considering how important magnesium is to the body, if you don’t get enough magnesium it can eventually lead to a host of health issues, but even though most of us are probably somewhat deficient in magnesium, that doesn’t mean you need to take Dietary supplements to make sure you get enough. In fact, with the right planning, most of us can get all the magnesium we need from the foods we eat.medicalxpress”.

What are the signs of magnesium deficiency?

Most people with a magnesium deficiency are not diagnosed because blood levels do not accurately reflect how much magnesium is already stored in our cells. Not to mention that signs of low levels of magnesium only become apparent by the time you are deficient. Symptoms include weakness, loss of appetite, fatigue, and nausea. and vomiting, but the symptoms you have and their severity will depend on how low your magnesium levels are. If left unchecked, magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraines, and Alzheimer’s disease.

And while anyone can develop a magnesium deficiency, certain groups are more at risk than others — including children, teens, older adults, and postmenopausal women.

And given the many problems low magnesium levels can cause, it’s important to make sure you’re getting enough in your diet.

The recommended amount of magnesium that a person should consume daily depends on their age and health. But in general, men ages 19-51 should get 400-420 mg per day, while women should aim for 310-320 mg.

And although fruits and vegetables now contain less magnesium than they did 50 years ago—and processing removes about 80% of this mineral from foods—it’s still possible to get all the magnesium you need in your diet if you plan carefully.

Foods such as nuts, seeds, whole grains, beans, green leafy vegetables, milk, yogurt and fortified foods contain plenty of magnesium. One ounce of almonds alone contains 20% of an adult’s daily magnesium requirement.

While most of us will be able to get all the magnesium we need from the foods we eat, certain groups (such as the elderly) and those with certain health conditions may need to take a magnesium supplement, but it’s important to talk to your doctor before starting a supplement.

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