Magnesium is a mineral also known as the "anti-stress mineral. A magnesium deficiency can occur with prolonged stress or insufficient intake from food or supplements. Symptoms include symptoms such as cramping, tingling and increased sensitivity to stress. Want to know all about magnesium deficiency? Read more about the causes and consequences below.
Why do I need magnesium?
Magnesium is an essential macromineral that your body absorbs at the end of the small intestine. Depending on how much is in your diet, this absorption can range from 20% to 60%. The more phytic acid (a substance commonly found in whole grain cereals) is present in your diet, the worse magnesium absorption tends to be.
Magnesium deficiency can eventually lead to unpleasant symptoms and signs. Among other things, the mineral contributes to maintaining strong bones and teeth, normal muscle, nervous system and memory function, and proper energy metabolism and learning performance. It is the fourth most abundant mineral in the human body.
What exactly is magnesium deficiency?
A magnesium deficiency is also called hypomagnesemia . A deficiency occurs only after an extended period of insufficient intake because your body has its own magnesium supply of about 25 grams. More than half of this is stored in the bones and tooth enamel. You would rather not tap into this supply of magnesium because it keeps your bones and teeth strong.
What foods contain magnesium?
Your body cannot produce magnesium itself, so you must get it from your diet. In particular, green leafy vegetables such as spinach, kale and endive are known for their relatively high magnesium content. The mineral is also abundant in broccoli, avocados, bananas, walnuts, almonds, cocoa, seaweed, algae, meat and dairy products.
Magnesium acts as a co-factor with enzymes that metabolize vitamin D. As a result, magnesium deficiency can indirectly lead to the symptoms of vitamin D deficiency and vice versa. Oily fish such as salmon and mackerel are naturally high in vitamin D and magnesium. Therefore, these foods are ideal if you want to prevent or supplement a deficiency of these substances.
How does a magnesium deficiency occur
An extreme magnesium deficiency does not occur easily in the Netherlands, but even a suboptimal intake can lead to unpleasant complaints and symptoms. Possible causes include too little intake from food, excessive excretion through vomiting, diarrhea or alcohol abuse or malfunctioning intestines or kidneys.
The elderly also do not absorb certain nutrients as well due to reduced stomach acid production, making them especially vulnerable to magnesium and/or vitamin B12 deficiency. Antacids have the same effect. Magnesium absorption can also deteriorate due to excessive presence of competing minerals such as iron, calcium and zinc in the diet.
Can I take too much magnesium?
The recommended daily allowance (RDA) of magnesium per day is 350 milligrams for men and 300 milligrams for women. In pregnancy, the RDA is 280 milligrams and for children ages 6 to 9, 200 milligrams. 1 generous tablespoon of cooked spinach already provides over 54 milligrams, as does a handful of almonds. Thus, with a healthy and varied diet, deficiency is not likely to occur.
You will not easily get too much magnesium from your diet either. However, an excess can occur through excessive intake of supplements, magnesium salts or magnesium-rich mineral water. Possible symptoms in this case are soft stools or diarrhea and, in extreme cases, low blood pressure or abnormal heartbeat.
How can I supplement a magnesium deficiency?
You can supplement a magnesium deficiency by paying closer attention to sufficient intake from your diet. A supplement is also a great way to prevent any deficiency. Especially during stressful times, your body uses extra amounts of this important mineral. With supplements such as magnesium taurate, bisglycinate or malate you can prevent or even remedy many complaints.