What are the symptoms of a magnesium deficiency? – XXLNUTRATION

Almost everyone knows magnesium like this white powder qThis guarantees a better socket. However, magnesium Not only is it limited to an external function of the body, but also plays a particularly important role inside. Magnesium occurs in over 300 reactions in the body.

What is magnesium citrate?

This question can be divided into two parts: what is magnesium? And what is magnesium citrate? Let’s start with the first question. Magnesium is a mineral which, compared to other minerals, is largely represented in the human body. The body of an adult contains about 25 grams, more than half of which is stored in the bones. With calcium, phosphorus, sodium, potassium, chlorine and sulfur, magnesium is an essential macro-immigrant. These are the minerals you need at least 100 mg per day.

What are the advantages of magnesium?

• It is important to maintain bone solidity.
• It has a role in the normal synthesis of the proteins of our cells.
• It contributes to the maintenance of normal water and mineral balance of the body.
• It is important for the correct functioning of the muscles.

Finally, its effect on mood, concentration and memory deserves to be mentioned. As you can see, the effects are very different. So make sure you don’t suffer from a magnesium deficiency, especially if you keep the results in the gym and your health.

What is citrate?

When you buy magnesium, you often see different forms. Think of Citrate of Magnesium, Bisglicinated, Tailed, Malatic, Oxide, Solfate, etc. Different molecules are added to food supplements to promote their absorption. It can be organic acids (such as citrate and malactics) or amino acids (such as calibrated and bisglicicati). The absorption of all these forms is better than that of inorganic magnesium.

Citrate is a substance naturally present in citrus fruits, from which its harsh flavor. Magnesium citrate is one of the most common forms of magnesium and is much cheaper than other forms.

It is good to know that it is magnesium connected to a «bearer» or a molecule. Magnesium itself does not change, whatever form you take. In the end, the effect will be the same. Of course, the molecule to which it is connected is also absorbed and has its effect.

What is the daily contribution recommended per day in magnesium?

The recommended daily intake is on average 300 mg for a woman and 350 mg for a man. It is recommended to women who breastfeed the breast increase the daily contribution to 480 mg per day. We can therefore conclude that athletes and active people need more magnesium.

How can a magnesium deficiency occur?

Magnesium deficiency It can develop in different ways. First of all, too low a contribution can obviously be the cause. This is the reason why it is important to follow a healthy and varied diet. Of course, magnesium supplements can help you reach the recommended daily contribution You find it difficult to get everything through food. In addition, in this blog, you can read in which foods are magnesium. For allors, it is possible that your diet contains enough magnesium, but that absorption is not optimal. This is often the case of people with chronic intestinal problems, since absorption is performed at the end of the small intestine.

It may be that an average person receives enough magnesium, that the absorption is also good, but that their body is more requested than an average person. This can be applied to pregnant or breastfeeding women, but also to people who do the exercise intensely. In addition, overweight people are also more exposed to the risk of magnesium deficiency, since this mineral plays a role in metabolism and muscle activity.

Independently These causes, taking certain drugs can influence absorption. When you take very high quantities of zinc, the quantity absorbed in magnesium can be limited.

Alcohol can also have a remarkable effect on the magnesium levels in the body. If you consume more than 6 glasses of alcohol at least once a week, this effect can occur. The consumption of carbonated drinks or large quantities of transformed products can also reduce levels in the body.

Finally, there is stress. Stress affects almost everything, as you read in our blog on stress. A magnesium deficiency can make you more sensible Stress, but stress also affects magnesium levels in the body. It is therefore a complex interaction!

What are the symptoms of a magnesium deficiency?

A magnesium deficiency can manifest itself in different ways. Since this mineral is important for many aspects of healthIt can be difficult to determine whether a magnesium deficiency is the cause of the problem. Here are some of the symptoms of a magnesium deficiency:

• Muscle cramps
• Fatico and lethargy
• Loss of appetite and sometimes even nausea or vomiting
• A cardiovascular system e skeletal Less healthy and less functional

On the other symptom it is obviously difficult to diagnose without professional measures. When the shortage is very high, other symptoms can occur:

• Stocking and tingling of the feet or fingers.
• In extreme cases, attacks of epilepsy, interruption of heart rate or even personality changes may occur.

If you think you suffer from a magnesium deficiency, we advise you to consult your doctor.

What are the foods that contain magnesium?

Magnesium, as we have already said, is essential. This means that we must absorb it; Our body cannot do it alone from other substances. Fortunately, we can find this mineral in many foods. We have already spoken very much about different forms of magnesium that can be found in food supplements, but it is good to remember that food supplements do exactly what their name suggests. Complete. It is therefore always advisable to make sure you have a balanced diet and a healthy lifestyle. These two elements can never be replaced by taking a tablet or powder. However, integration can help to guarantee a sufficient contribution of a nourishing detail, especially when you require a lot from your body.

There are many foods rich in magnesium, in particular foods of vegetable origin. Therefore, vegetarians and vegans no longer run risk of deficiency than the people who eat meat. First of all, walnuts and seeds contain a lot of magnesium. Think of almonds, walnuts and anacardi. In addition, the shell fruits also contain a lot of iron, vitamin E and vitamin B1. It is therefore a healthy snack! The dark chocolate is also rich in magnesium. The greater the cocoa content, more magnesium. Milk chocolate therefore practically does not contain, unfortunately.

The peculiarity of this mineral is its bioavailability. Although whole grains, nuts, legumes and dark chocolate contain a lot of magnesium, their bioavailability is very low. In fact, these products are rich in phytic acid, which considerably reduces the absorption of magnesium. [1]

But what are the right food sources? Although the following products contain less magnesium, they optimize absorption. These products are generally not part of our diet. This is the reason why magnesium is a very popular food supplement.

• Spinach
• Mackerel
• The potato
• Banana
• Lawyer

What are the side effects of magnesium?

This mineral can be toxic; Excess night. This principle applies to water, food, exercise, vitamins and even magnesium. It is practically impossible to consume too much with a normal diet. Between 20 and 60 % of the magnesium that we consume it is normally absorbed by food, depending on the source.

The body normally eliminates excess urine. You will not notice anything. However, the elimination may not be enough. In this case, intestinal disorders may occur. It can be diarrhea, nausea, stomach cramps or intestines. If you have kidney problems, it is wise to consult the doctor before taking food supplements.

If you want to know more about vitamins and minerals, read our blog on bodybuilding and health or our blog on vitamins and minerals important for athletes. .

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