Magnesium is the eighth most abundant element and makes up about 2% of the Earth's crust. It is the third most abundant element dissolved in seawater.
It is a silver-white, very light metal, one third lighter than aluminium. In the air, in the form of dust, it heats up and burns. Burns with a white flame. Magnesium has neither smell nor taste.
In the periodic table, it has the symbol Mg and atomic number 12, it is used in metal or steel industry and construction, as a protection and addition to alloys.
For the human body, magnesium is even more important, as it regulates and manages a multitude of body, life functions and processes. Unfortunately, the body does not create or synthesise this mineral on its own, so it must be introduced into the body through carefully selected food and nutritional supplements.
The lack of magnesium in the body manifests itself in several ways, and all of them are a warning of more serious problems and should definitely not be ignored.
1. Headache
Magnesium deficiency causes excessive excitability of muscle and nerve fibers, as magnesium supports neurological functions. Tension in the neck and back, as a result of a lack of only this, can lead to a headache or even a migraine.
2. Muscle tension and muscle spasms
Increased levels of calcium, in the absence of magnesium, cause muscle spasms or muscle tightness, as magnesium is known to relax muscles. Of course, stress and nervousness also contribute to this condition.
Not only are the most common spasms in the legs and lower part of the feet, there may even be twitching of the eyelids and eyes. The tension in the neck and shoulder muscles and the back of the head also leads to the aforementioned headache and even general body aches.
3. Digestive problems
Magnesium helps to draw water in the intestines, thereby keeping the stool softer and contracting the intestinal muscles. Therefore, a lack of this mineral can also lead to problems with constipation. Excessive intake of caffeine and sugar can also be blamed for magnesium deficiency. Sometimes magnesium also has a laxative effect, especially when taken in excess. At that time, if we consume it as a dietary supplement, we simply reduce the intake.
4. Anxiety and depression
Nerve communication is helped by neurotransmitters, which magnesium helps to create, and a lack of this alone can cause feelings of anxiety, stress, anxiety, depression and irritability. Since magnesium plays a key role in regulating hormones and thereby maintaining stable blood sugar levels, it also affects other mood swings and irritability, and last but not least, magnesium takes care of the level of serotonin, the so-called happy hormone.
5. Insomnia
Since magnesium helps the normal functioning of the nervous system and relaxation of the body, its deficiency can lead to sleep problems, which has been scientifically proven.
Gamma aminobutyric acid helps to calm nervous activity and is produced with the help of magnesium. So the lack of calming down of nervous activity leads to deviations of the sleep cycle.
6. Inflammation and fatigue
With the help of an appropriate level of magnesium, we can reduce some biomarkers of inflammation (CRP, IL6 and TNF) and avoid at least some skin problems, such as acne and psoriasis. Of course, magnesium produces energy, crucial in the production of adenosine triphosphate, which cells use as energy.
7. Chocolate salt
In particular, dark chocolate contains a lot of magnesium, and a strong desire for this food (of course, it can also be for another) can indicate a lack of this very important mineral.
Some women are said to be unable to resist chocolate before their period.
So, these are just a few of the problems (and an excuse ;-)) that magnesium deficiency can cause. Of course, any "non-standard" health condition should be taken extremely seriously and a doctor or specialist should be consulted immediately, as long as it does not subside after a certain time or the condition worsens.
Of course, it is also necessary to approach taking magnesium with common sense and moderation, in order to avoid any inconvenience.
The recommended daily intake for an adult is between 300 and 400 milligrams of magnesium. the amount of course depends on age, physical activity, level of stress, hydration and many other factors. In any case, adhere to the recommendations given by the manufacturers of dietary supplements, as far as you introduce magnesium into the body in this way.
Individuals with health problems and chronic conditions, pregnant women and nursing mothers should consult their doctor or specialist before taking.
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