Do you know which nutrient affects your sleep, energy, how old you get and your mood?.... That's Magnesium. Unfortunately, half of the Dutch population is deficient in magnesium. Magnesium plays an important role in your functioning and your health Read the 10 facts you need to know about magnesium here.....
1) Magnesium regulates your energy metabolism
In the mitochondria, the energy from the food is converted into a form that the cell (and thus the body) can use for all functions. So for
Mitochondria are found in almost all cells that make up our body. An important function of mitochondria is the production of energy.
Your mitochondrial system:
- Gives you energy.
- Provides your cells with fuel to keep your muscles functioning optimally.
- Affects your fitness. For short-term physical performance, but also for growing old in good health.
- Provides healing and recovery.
2) What is magnesium in?
Magnesium is a mineral that is necessary for the formation of bones and muscles. It also plays a role in the transmission of nerve impulses and in the proper functioning of the muscles. Magnesium can be found in bread and cereal products, vegetables, nuts, milk and milk products and meat. Water can also contribute to the intake of magnesium.
3) A magnesium deficiency can lead to a series of problems
Magnesium is an essential mineral involved in 300 biochemical reactions in the body. It helps maintain the body's healthy heart rhythm, immune system and muscle function. One of the best ways to know your magnesium and other mineral levels is to take a blood test, but it also helps to detect the possible signs of magnesium deficiency such as:
- body odor
- constipation, constipation
- muscle cramps
99% of your body's magnesium is found in bones, muscles and soft tissue. The other 1% of magnesium is found in plasma and red blood cells. If your magnesium levels are too low then things can go wrong in many places in your body.
Low magnesium levels can cause:
- Elevated CRP. Elevated C-reactive protein is associated with many chronic diseases: risk of cancer, Alzheimer's, diabetes, cardiovascular disease and even autoimmune diseases, lupus and rheumatoid arthritis
- hypertension. High blood pressure
- Cardiovascular diseases
- Osteoporosis, osteoporosis
- Diabetes mellitus
- muscle pain
- Preeclampsia. (read more women and pregnancy)
4) You can get magnesium from your diet.
Unprocessed foods have greater nutritional value anyway, there is often more fiber and it is highly recommended to use whole foods because of the greater nutritional value, fiber and bioactive substances. These are substances that occur naturally in plants and are sometimes added to foods in a concentrated or artificial form. These substances are also called secondary plant substances, phytonutrients or phytochemicals. Beware of processed, fortified foods.
Fresh foods that are high in magnesium:
- Dark green vegetables like spinach and chard
- Nuts and seeds
- Lima beans
In addition to eating magnesium-rich foods, it's important to pay attention to your gut health by eating as few processed foods as possible and as many plant-based foods as possible.
5) We have too little magnesium because we don't eat the right foods
Green leafy vegetables, such as spinach and chard, are high in magnesium. Most people do not have enough vegetables in their diet. Most Dutch people still eat too much processed foods such as; sugar, soft drinks and meat. This is malnutrition the main cause of the magnesium deficiency in the Netherlands.
6) A magnesium deficiency can be caused by an absorption problem
Sometimes you don't absorb the magnesium. To absorb minerals properly and Magnesium in particular requires a low pH. The more alkaline the gut is, the lower the absorption rate of most minerals. Even if you eat or supplement magnesium, your body cannot absorb it.
7) Magnesium deficiency due to impaired kidney function.
Your kidneys prevent magnesium deficiency by reducing its excretion in the urine. If your kidney function is not good, your kidneys may excrete too much magnesium. Kidney disease in which kidney function is severely impaired can cause magnesium excess. Conversely, a large amount of magnesium in kidney disease can be dangerous to your health. This also applies to people with a disorder of the heart. If you suffer from one of these diseases you should always consult your doctor before taking extra magnesium. This can be advised against.
8) Magnesium deficiency due to Alcoholism
Alcohol consumption is associated with a significantly significant excretion rate of magnesium in both acute (one-time) and chronic (frequent) cases of alcohol consumption.
9) Magnesium deficiency can occur in diabetics
Diabetics have an increased rate of magnesium excretion due to kidney problems. Also, the insulin medication to ensure that magnesium can not be absorbed well
10) Magnesium plays an important role in women's health
Magnesium is thus crucial for those who struggle with PMS Which include migraines, irritability, low mood, and cramps. Studies have shown that administration of magnesium and vitamin B6 can significantly reduce PMS-related symptoms such as anxiety and menstrual migraines. Women with low magnesium levels may find it more difficult to conceive. A magnesium deficiency can cause postnatal depression.
The importance of magnesium during pregnancy
In America, women are routinely given magnesium to prevent pre-eclampsia. Just as folic acid is recommended for preventing spina bifida, women in America are given magnesium to prevent preeclampsia. Preeclampsia is a condition that can develop during pregnancy and is characterized by high blood pressure (hypertension) and protein in the urine. If pre-eclampsia is not properly recognized, it can lead to eclampsia. Eclampsia can be serious for both mother and baby and can even be fatal. Without treatment, it is estimated that 1 in 200 cases of pre-eclampsia will progress to eclampsia.
Like pre-eclampsia andHELP syndrome, eclampsia is caused by kidney and liver failure. The main difference is that with eclampsia you also suffer from convulsions. These are very similar to epileptic seizures and are very threatening to both you and your baby. That is why you are
- If you are diagnosed with pre-eclampsia, you will usually be rushed to hospital. If there are indications that you are at an increased risk of developing eclampsia, treatment with magnesium sulphate can often prevent this. Even if you do develop convulsions, magnesium sulphate is usually used. This should be administered as soon as possible to stop the attack and to prevent recurrence.
Pre-eclampsia and eclampsia are most common in the first pregnancy. Pregnant teens and women over 40 are also at increased risk.
Magnesium and pregnancy
Magnesium and pregnancy, what about it? Should you take extra magnesium when you're pregnant? The standard recommended amount of magnesium for women is between 250 and 300 milligrams per day. During pregnancy, a woman's magnesium requirement is twenty to forty percent higher than normal. Although a varied diet should provide sufficient magnesium, some people still suffer from amagnesium deficiency. But magnesium is very important during pregnancy. Therefore, it's important to keep the magnesium level in the body up to par. According to some sources magnesium can counteract typical pregnancy ailments, such as a hard stomach, muscle cramps and restless legs.
A hard belly
Hard bellies are a normal occurrence during pregnancy. They are caused by a contraction of the uterus. The tension in the abdomen is often experienced as unpleasant. If you often suffer from hard bellies, magnesium can offer a solution. Magnesium is involved in the construction and functioning of the muscles, but also in the relaxation of all body cells.
Almost half of all pregnant women experiencemuscle cramps, especially in the calf. They often occur in the second trimester of pregnancy. Calf cramps are particularly common at night. The causes of cramps during pregnancy are not entirely clear, but a magnesium deficiency is often mentioned as the cause.
Many pregnant women suffer fromrestless legs Although the ailment is harmless, it can be very inconvenient. The tingling sensation in your legs often arises when you sit or lie down for a long time. The cause of restless legs is not known. Extra magnesium can bring relief. Magnesium is involved in the relaxation of all cells in the body.
Other benefits of magnesium during pregnancy
Research has shown that women with good levels of magnesium are less likely to havepreeclampsia. There is also evidence that magnesium helps to preventmiscarriage and that children of women who took extra magnesium during pregnancy have a higher birth weight. Magnesium has also proven its worth during childbirth. A study showed that women who gave birth in a bath with added magnesium found giving birth less painful.
With a long-term magnesium deficiency a woman after pregnancy has a higher chance of a postnatal depression. This condition is in addition to psychosocial factors sometimes caused bydisturbed thyroid function and/or hormone balance and the associated vitamin and mineral balance. Magnesium is the major regulator of the use of vitamins and minerals.
What tests can you do to measure your magnesium levels?
Urine level magnesium. You can also measure magnesium from urine. Magnesium is an essential element like calcium and is therefore in the bones (66% magnesium the body in the bones). Like extremely low calcium, extremely low magnesium can cause muscle cramps and spasms.
The most common reason for low urinary magnesium is low magnesium in the diet. Low magnesium levels can increase the risk of kidney stones.
Less common causes of low magnesium are celiac disease, Malabsorption i.e. Inadequate digestion of food as in pancreatic insufficiency, vitamin D deficiency , pancreatic insufficiency, and hypothyroidism.
The first signs of magnesium deficiency are loss of appetite, nausea, vomiting, migraines, fatigue, and weakness. As magnesium deficiency worsens, symptoms may include;, numbness, tingling, muscle contractions and cramps, seizures, changes in personality, anxiety, depression, ADHD, abnormal heart rhythms, and coronary spasms. Low magnesium levels in the urine are also associated with an increased risk of heart attack.
Too high magnesium in urine?
The most common reason for high urinary magnesium is high dietary magnesium. Less common causes of high urinary magnesium are alcoholism, the use of urinary pills, In primary hyperaldosteronism, too much of the hormone aldosterone is made in the adrenal glands. The hormone aldosterone affects water and salt balance in the body, overactive thyroid, too much vitamin D, overdose of the antibiotic Gentamicin and poisoning with the cancer-fighting drug cisplatin
Increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. Symptoms of magnesium marked risk may include diarrhea, hypotension, nausea, vomiting, flushing, retention of urine, ileus, depression, lethargy before to muscle weakness, respiratory problems, extreme hypotension, irregular heartbeat and cardiac arrest.
In case of kidney problems or abnormal kidney function, the measurement of Magnesium from urine can be unreliable, in that case it is better to measureMagnesium Intracellular from blood. RBC Magnesium is the actual amount of magnesium in red blood cells. RBC Magnesium can be a more accurate measurement of magnesium function than magnesium itself.
see here the Test possibilities mentioned.