Feeling fatigued or easily irritated? Does your eye seem to twitch? These symptoms, while perhaps surprising, should not be ignored. You might be experiencing a magnesium deficiency. But how can you determine if your lack is significant? And what steps can you take to ensure adequate magnesium intake? Here are some insights.
Magnesium is a crucial mineral that is involved in numerous biological processes, including muscle function, nerve regulation, and protein synthesis. The daily magnesium requirement varies based on factors such as age, gender, and health status. For adults, the average recommended intake is around 350 mg per day.
However, specific groups, such as pregnant women or those engaged in regular physical activity, may require up to 400 mg daily.
Magnesium: What You Need To Know
The Role Of Magnesium In Our Body
Magnesium is one of the most vital minerals for maintaining the body’s proper functioning. The majority of this mineral, obtained through our diet, is stored in the bones and teeth (60%). The rest is utilized by soft tissues, such as the liver and muscles. Magnesium serves many functions that help us get through our day, which is why a deficiency can lead to extreme fatigue.
- Energy Production: Magnesium acts as a synthesis agent, assisting in converting the food we consume into energy.
- Muscle Function: It is essential for the contraction and relaxation of muscles, including the heart. Without sufficient magnesium, muscles may cramp or tire quickly.
- Nervous System: Magnesium is also a conductor that transmits nerve signals throughout the body, essential for coordination and communication between the brain and other body parts.
- Bone Health: Magnesium contributes to bone formation by aiding in calcium absorption, making bones stronger.
Why Do We Experience Magnesium Deficiency?
Magnesium deficiency is relatively common, as the reasons behind it affect many individuals.
Stress: Often a contributing factor to everyday discomfort, stress plays a major role in magnesium deficiency. During stressful times, the body’s adrenaline production for the “fight or flight” response depletes magnesium reserves, leading to a feeling of exhaustion afterward.
Diet: The body does not produce its own magnesium; it must derive it from food sources. A magnesium-poor diet can lead to significant deficiency.
Aging: As we age, our bone mass decreases, resulting in insufficient magnesium reserves since it is primarily stored in the bones.
Alcohol Consumption: Excessive alcohol intake can lead to increased magnesium loss through urine (the primary elimination route). Alcohol acts as a diuretic, prompting frequent urination and mineral loss. Additionally, it hampers the intestines’ ability to absorb magnesium from food.
Regular Athletic Activity: During physical exertion, the body sweats out toxins, which also includes significant amounts of magnesium. Athletes should be particularly vigilant about their magnesium intake to maintain performance levels.
How To Manage Magnesium Intake?
What Are The Symptoms Of Magnesium Deficiency?
Many people recognize the twitching eyelid as a potential early indicator of magnesium deficiency, but that’s not the only signal your body might send to indicate a lack.
- Fatigue
- Difficulty concentrating
- Irritability
- Headaches
- Sleep disturbances
- High blood pressure
- Constipation
- Muscle and joint issues
- Dizziness
This non-exhaustive list of deficiency symptoms should be taken seriously. A magnesium shortage can significantly impair daily life and strain the body.
What Foods Are Rich In Magnesium?
The following foods are among the richest in magnesium content per 100g serving:
Seeds And Nuts
- Wheat bran: 611 mg
- Pumpkin seeds: 592 mg
- Flaxseeds: 392 mg
- Brazil nuts: 376 mg
- Sunflower seeds: 325 mg
- Almonds: 270 mg
- Casu nuts: 260 mg
Chocolate And Cocoa
- Unsweetened cocoa powder: 499 mg
- Dark chocolate (70-85% cocoa): 228 mg
Grains And Legumes
- Quinoa: 197 mg
- Cooked chickpeas: 48 mg
- Cooked white beans: 60 mg
Vegetables
- Cooked spinach: 87 mg
- Avocado: 29 mg
Fruits
- Banana: 33 mg
IMPORTANT TO NOTE
On average, our body contains about 25 grams of magnesium. Since our organism cannot produce or store magnesium, we need to provide a sufficient amount through diet and possibly supplements. Furthermore, it’s noteworthy that we lose 30 to 40 mg of magnesium with every liter of sweat produced per hour. It’s critical to remain attentive to daily magnesium intake.
