Magnesium is important for the body. It can be found in the body’s cells as well as the body’s bones. The body requires magnesium to help with certain biochemical functions including enzyme activity.
Deficiency Of Magnesium Causes
When a person does not receive the recommended dose of magnesium or has low levels of magnesium in the body, he or she will suffer from magnesium deficiency.
There are several reasons why magnesium deficiency occurs:
- Decreased intake of magnesium.
- Treatments and medications that lead to increased loss of magnesium.
- Certain diseases such as diabetes.
- Increased alcohol levels in the body lead to excretion of magnesium from the body.
- Excessive or chronic vomiting and diarrhea lead to depletion of magnesium in the body.
- Decreased absorption of magnesium.
Large amounts of magnesium over an extended period of time, can be toxic if the calcium and phosphorus intakes are high. Supplements of magnesium should not be taken after meals as the mineral neutralizes stomach acidity.
Symptoms Of Magnesium Deficiency
- Magnesium deficiency is unlikely to arise in human beings due to an inadequate intake of foods containing it.
- Deficiency may, however, occur under the same metabolic condition that leads to a lack of potassium, namely, excessive loss due to chronic diarrhea.
- Magnesium deficiency has been observed in patients with certain clinical conditions where magnesium intake or absorption has been decreased and magnesium excretion increased. These conditions include chronic alcoholism, diabetes, mal-absorption syndrome, renal disease, disorders of the parathyroid gland and post-surgical stress.
- Continuous deficiency of magnesium also causes a loss of calcium and potassium from the body with consequent deficiencies of these minerals.
- Deficiency can lead to kidney damage and kidney stones, muscle cramps, arteriosclerosis, heart attack, epileptic seizures, nervous irritability, marked depression and confusion, impaired protein metabolism, and premature wrinkles. Magnesium deficiency increases an individual’s susceptibility to high blood pressure.
- Muscle cramp is one of the most common symptoms of a magnesium deficiency. Muscles work because of calcium and magnesium.
- A deficiency in magnesium will mean the loss of muscle function. With magnesium deficiency, muscles are in a state of hypercontractility, eventually causing the muscles to cramp.
Functions Of Magnesium In The Body
- Magnesium helps to keep the nerves relaxed.
- It is necessary for all muscular activity.
- It is an activator of most of the enzyme systems involved in the metabolism of carbohydrates, fats and proteins.
- It is necessary for the activation of alkaline phosphatase, an enzyme involved in calcium and phosphorus metabolism.
- Magnesium also helps in the utilization of Vitamin B and Vitamin E.
- It functions with other minerals such as calcium, sodium and potassium in maintaining fluid and electrolyte balance.
- Adequate levels of magnesium are necessary for normal neuromuscular contractions.
- This mineral is also involved in the production of lecithin.
- It prevents the buildup of cholesterol and consequent arteriosclerosis.
- Magnesium promotes a healthier cardiovascular system and thus helps prevent heart attacks.
- It aids in fighting depression.
- It helps prevent calcium deposits in kidneys and gallstones.
- It also provides relief from indigestion.
- Magnesium plays an important role in maintaining equilibrium in the body. With a decrease in magnesium, certain brain functions do not work properly. This leads to disorientation, confusion, and even leads to psychological problems such as depression and the inability to sleep or insomnia.
Natural Sources of Magnesium
Magnesium is widely distributed in foods. It is a part of chlorophyll in green vegetables.
Cereals and vegetables normally contribute more than two thirds of the daily magnesium intake. They are found in almonds, cashews, mixed nuts, halibut, spinach, potatoes with skin, apples, figs, peaches, bananas, raisins, yogurt, wheat bran, oatmeal, whole grains, pinto beans, kidney beans, soy beans, brown rice, sunflower seeds and sesame seeds.