Contents:

• What role does magnesium play in the body?
• What are the symptoms and causes of magnesium deficiency?
• Magnesium sources in food
• Can you overdose on magnesium?

Lack of concentration, irritability, sleep disturbances, headaches, and fatigue – these are just some of the symptoms of a magnesium deficiency in the body. Many women and men suffer from magnesium deficiency and do not supply their bodies with the right amount. What other symptoms of magnesium deficiency are there, and which foods should you watch out for as possible causes?

What role does magnesium play in the body?

Magnesium is a very important element, vital for the proper functioning of the nervous and skeletal systems, as well as every cell in the body. Consuming the right amount is extremely important for maintaining physical and mental health. It improves memory and concentration, has a calming effect, and inhibits adrenaline surges. It is also involved in the conversion of macronutrients such as fats, proteins, and carbohydrates. It is responsible for the proper functioning of the cardiovascular system. Together with calcium, it builds bones and prevents osteoporosis and tooth decay. It is needed for proper transmission of nerve signals, DNA synthesis, maintaining sodium-potassium balance, muscle excitability, proper brain function, and reducing the physiological symptoms of stress.

What are the symptoms and causes of magnesium deficiency?

A large part of Polish society is at risk of significant magnesium deficiency. This occurs due to a stressful lifestyle and also because we consume too few products rich in magnesium and combine those rich in this element with products that can limit its absorption – for example, coffee, consumed in large quantities, as well as phosphates found in yellow cheese and processed meat, and phytates found in grains and nuts (magnesium-rich foods such as nuts often also contain phytates). People living under stress and constantly on the run are particularly at risk of magnesium deficiency. An insufficient amount of magnesium in the body has many serious and negative consequences for our health:

• more frequent occurrence of infections,
• Headaches and dizziness,
• problems with concentration,
• frequent infections and weakness,
• feel anxious
• sleep disorders,
• Irritation,
• Gastrointestinal cramps,
• Muscle weakness and cramps.

Food sources of magnesium

It's worth supplementing with magnesium at the dose recommended in the package insert. What we eat and a diet rich in magnesium-containing products are also important. Rich sources of magnesium include:

• Legume seeds – peas, beans, lentils, chickpeas, soy and its products such as tofu,
• green leafy plants - kale, spinach, dill, arugula, chard, parsley, broccoli, cabbage, beets,
• Potatoes,
• Cereals and their sprouts as well as wholemeal bread, barley-buckwheat groats), cereal flakes, rice, pasta,
• Nuts, almonds, and seeds, e.g., pumpkin (these foods also contain phytates, which limit magnesium absorption. To get rid of phytates, nuts and seeds can be soaked before consumption.
• an avocado,
• Cocoa and dark chocolate,
• yellow cheese,
• fatty fish such as halibut, salmon, mackerel and sardines.

Can you overdose on magnesium?

Although most of us normally suffer from magnesium deficiency, this element, like anything else, can be overdosed. Symptoms of an overdose may include nausea, dizziness, or abdominal pain. The daily requirement of magnesium is:

• 225 mg per day for women between 19 and 30 years,
• 265 mg daily for women over 30 years,
• 330 mg per day for men between 19 and 30 years,
• 350 mg daily for men over 30 years.