Magnesium has many important functions in the body. The mitochondria, the powerhouse of our cells, play a role in the production of energy for all processes in the body. Magnesium activates approximately 600 enzymes in the body. It ensures the storage and production of hormones such as insulin. It is involved in the production of nerve impulse transporters such as serotonin and protects the heart muscle from overload. Magnesium is an important factor in maintaining bone health. Finally, along with calcium, magnesium ensures normal muscle function.
The importance of magnesium for our muscles
A balanced ratio of magnesium and calcium levels is essential for proper muscle function. While calcium is responsible for muscle tension, magnesium ensures muscle relaxation. It regulates the transmission of impulses from the nerves to the muscles, suspends the continuous flow of calcium, and ensures the reduction of nerve sensitivity, which results in the desired muscle relaxation. Depending on age and gender, scientific nutrition research recommends 300 to 400 mg of magnesium per day for healthy adults. When magnesium is deficient, excess calcium is stored in the muscles, preventing them from relaxing completely. This leads to painful cramps.
Calf cramps and other indications: symptoms of magnesium deficiency
Even a small magnesium deficiency leads to a reduction in energy production in the mitochondria and causes non-specific fatigue and weariness, which is not always directly related to magnesium deficiency. The cause becomes clearer with the appearance of muscle cramps, especially during sleep, when magnesium levels are reduced. Magnesium deficiency can cause cramps in the calf muscles, toes, and feet.
Magnesium deficiency can also be accompanied by the development of arrhythmias, palpitations, and increased blood pressure, as the heart is essentially a muscle that depends on regulated tension and relaxation as well as normal electrolyte levels for its function. Symptoms of magnesium deficiency also include fine contractions of the muscles in the eyes and corners of the mouth. According to a recent study, magnesium intake may have a beneficial effect in patients with restless legs syndrome. In women, magnesium deficiency can lead to increased pain during menstruation, and can also cause premature contractions during pregnancy.
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Who is particularly at risk of developing magnesium deficiency?
Magnesium deficiency develops when the need for this mineral increases dramatically when its content in the normal diet no longer covers it. This occurs, for example, during pregnancy and breastfeeding, in stressful situations, in old age, or in cases of significant water loss, i.e. in situations where the amount of magnesium excreted through sweat, urine, vomit or diarrhea is greater than the intake. Patients who take certain medications for a long period are at risk of developing a magnesium deficiency. These medications usually have a diuretic effect, which causes the body to excrete more magnesium. In addition, increased magnesium excretion is seen in patients receiving chemotherapy with cytostatic drugs such as cisplatin, or taking corticosteroids. The risk of magnesium deficiency is particularly high in patients with type 1 and type 2 diabetes mellitus. More than 60% of them are deficient in magnesium because their disease and medications cause their kidneys to eliminate more minerals (including magnesium) than patients without diabetes. Patients with HIV infection, malignancies, and liver and pancreatic diseases have reduced magnesium absorption. Magnesium deficiency can also occur in women who have been taking oral contraceptives for a long time and are strongly advised against taking magnesium with oral contraceptives. This is because too much magnesium is excreted directly from the body at one time, which can lead to diarrhea. Therefore, by only absorbing half the dose of the oral contraceptive, its effectiveness that day is reduced. However, if an appropriate dose of magnesium is calculated, the risk of affecting the effect of the contraceptive is eliminated.
Why should athletes pay special attention to magnesium deficiency symptoms?
Specific measures to prevent magnesium deficiency and ways to improve muscle function
A balanced diet of, for example, wheat germ, avocados, sunflower seeds, and pumpkin seeds, combined with magnesium-rich mineral water, can meet normal magnesium requirements and reduce the risk of magnesium deficiency.
However, if magnesium requirements increase, or if a magnesium deficiency already exists, magnesium preparations should be taken, at least for a short time, to replenish it quickly. In this case, it is not advisable to take a large dose of magnesium in one go, as the body cannot absorb and use it directly. Most of the minerals will then be directly eliminated from the body, which can lead to diarrhea. Magnesium is best absorbed when taken in small doses throughout the day.
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