Magnesium participates in many biochemical reactions in the body. It is needed for proper energy production, glucose uptake, protein synthesis, transmission of nerve signal to build bone tissue. Magnesium reduces the excitability of the nervous system, is anti-inflammatory and antiallergic factor, can help protect the body against infections, plays a role in the processes of blood clotting, regulation of the internal organs. Without magnesium cannot be absorbed calcium and b vitamins, and calcium salts will be deposited on the walls of blood vessels, writes likar.info.
Magnesium is responsible for the stable operation of the heart muscle and circulatory system.However, the diet of modern man is not enough foods containing magnesium, which develops its deficiency in the body, felt the consequences of the deficit. Lifestyle also triggers magnesium deficiency (chronic stress, physical inactivity, alcohol abuse, heavy physical and mental work, stay in high temperatures).
It is proved that magnesium deficiency is associated with the development of a number of diseases:
– cardiovascular system (hypertension, arrhythmia, ischemic heart disease);
– endocrine system (diabetes);
– nervous system (migraine, memory disorders, depression, convulsions);
– pathology of pregnancy (miscarriage, uterine cramps muscle toxicosis on late terms, etc.);
– diseases of the bones (osteoporosis).
Early signs of magnesium deficiency:
– fatigue, feeling of tension, irritability,
– twitching of the eyelids;
– insomnia, night cramps, numbness;
– the feeling of “disruption” in the heart, tachycardia;
– feeling of lack of air, the appearance of a “lump” in the throat.
Magnesium deficiency contributes to the onset of stress, which further exacerbates the shortage of magnesium.
How magnesium affects the cardiovascular system
This is called the most important mineral for the heart. Magnesium controls the normal operation of the cells of the heart and cardiac cycle, has a hypotensive effect, inhibits the loss of potassium, the development of atherosclerosis, has antiarrhythmic effect.
It is known that magnesium is involved in the regulation of cholesterol amounts. It activates vitamin B6 contained in the enzyme, the action of which is formed lecithin. In turn, lecithin regulates the amount of cholesterol. Due to the ability to induce muscle relaxation, magnesium normalizes blood pressure.
Scientific studies have proven that a small shortage of magnesium provokes heart disease, and a significant deficiency leads to heart attacks.
How to fill the deficit of magnesium
The daily requirement for magnesium for adults is 300 to 350 mg, in some diseases and conditions it can be increased.
The main source of magnesium are foods. This trace mineral rich in legumes, nuts, bread from wheat flour, barley and barley cereals, rice, vegetables (especially dark green), bananas, sea Kale, prunes, dried apricots. Negatively affect the absorption of magnesium alcohol and caffeine.
The additional intake of magnesium in the form of preparations necessary if it is impossible to eat, with stress, during pregnancy and after intensive sport. Pregnant women need to get 400-500 mg of magnesium a day, because this period is its increased allocation from the body. The need for magnesium increases in lactating women.
More magnesium needed by young people and those who struggle with excess weight with low-calorie and unbalanced diet. It is necessary to increase daily intake of magnesium in severe perspiration and considerable water loss (exercise, heat, vomiting, diarrhea), with excessive alcohol consumption. Additional magnesium will need people with heart disease, diseases of the gastrointestinal tract, diabetes.
For adults the recommended dose is 28-400 mg per day, for children is 10-30 mg a day. Treatment is recommended for about 1 month, if necessary, conduct 2-3 courses per year.
However, excess magnesium also has a negative impact on health as its deficiency. The tolerable upper limit for adults is 660-770 mg/day for children and adolescents 145-760 mg/day depending on gender and age. Excess magnesium makes itself felt muscle weakness, lethargy, apathy, slowing of heart rate, decrease in blood pressure. Inhibition of cardiovascular activity is fraught with violation of cardiac conductance and threatens to stop your heart, that’s why it is not recommended to take magnesium without consulting a doctor.