Are you tired, often find it hard to fall asleep and your legs cramp? If so, it could be a magnesium deficiency that definitely needs attention! Read more in this post to find out why magnesium is so important and how to keep the mineral reserves filled.
In the following post you can find out:
- What do we need magnesium for;
- Where do we get magnesium;
- Why and when to use a food supplement;
- How to recognise a magnesium deficiency, what to do and how to prevent a deficiency.
What do we need magnesium for?
Magnesium has several vital roles. Namely, magnesium is responsible for transporting calcium to the bones, which in turn is necessary for strong bone and joint health. Therefore, sufficient magnesium reserves in the body are essential, because if magnesium levels are too low, calcium is not retained in the bones, putting both bone and joint health at risk. In addition to calcium transport, magnesium is also necessary for:
- the synthesis of carbohydrates and amino acids;
- the function of 300 different enzymes;
- healthy and strong teeth;
- regulation of the function of the heart muscles;
- for the synthesis of proteins and nucleic acids;
- for normal skeletal development.
How much magnesium do we need per day?
On average, the daily magnesium requirement for an adult is considered to be 300-400 mg. However, people who exercise regularly and those who do physical work have a higher mineral requirement, as magnesium ions leave the body through sweating.
What are the best sources of magnesium, or where can we get it?
Magnesium can be found in raw products of plant origin as well as in animal products.
However, the best sources of magnesium are considered to be:
- Nuts and seeds, especially pumpkin seeds, sunflower seeds, flaxseeds and Brazil nuts.
- Various algae (such as Atlantic dulse, kombu and kelp), which are rich in magnesium as well as other essential minerals;
- Whole grain products;
- Spinach and other green leafy vegetables;
- Legumes and tofu;
- Fruits and vegetables, including oranges, apricots, mandarins, berries, asparagus and sprouts;
- Tuna, salmon and crustaceans.
How to recognise magnesium deficiency?
Magnesium deficiency can manifest itself in many ways. If you are experiencing any of the symptoms below, it may be a problem caused by magnesium deficiency that needs attention:
- muscle cramps in the legs;
- aching teeth;
- joint pain;
- sleep disturbances and constant tiredness;
- depression and mood disorders;
- muscle twitching;
- coordination problems;
- decline in sport performance;
- slow recovery from physical exercise;
- constant feeling of hunger, even when the stomach is actually full;
- muscle pain.
Factors contributing to magnesium deficiency:
Chronic illness, regular medication, excessive consumption of alcohol and processed foods and mineral-poor diets all contribute to mineral deficiency. Soil magnesium levels are nowadays no longer sufficient at all, and as a result even fresh fruits, vegetables and cereals have a significantly lower magnesium content than before. In addition, various chemicals that are present in food inhibit the availability of magnesium, which is why it is quite easy to develop a magnesium deficiency.
How to prevent magnesium deficiency?
Since detecting magnesium deficiency through a blood test may not always be sufficient, it is extremely important to be attentive to signs in your body. This is especially the case if you are suffering from some health concerns, excessive fatigue, feel a lack of energy or you exercise regularly. It is also worth paying attention to your daily diet and keeping the menu varied and healthy, enriching it with fruits and vegetables as well as seeds and nuts and, if necessary, boosting the body with a high-quality food supplement.
When should magnesium be taken as a supplement?
As the body is only able to store a fraction of the required amount of magnesium each day, it is easy for almost all of us to develop a magnesium deficiency. Therefore, taking magnesium in the form of a food supplement can be helpful in any period of life. It is particularly important to maintain magnesium reserves for athletes and people who perform physical work, whose body’s need for magnesium is higher than average, and for whom only the amount of minerals obtained from food may not be sufficient to meet this need.
It is also recommended to consider magnesium supplementation:
- during pregnancy and breastfeeding, when the need for minerals is higher than usual;
- when symptoms that suggest a magnesium deficiency appear;
- in the case of sleep difficulties;
- when taking medication (especially diuretics, corticosteroids and blood pressure medicines);
- with intestinal diseases, due to which magnesium absorption may be difficult;
- in case of stress, fatigue and exhaustion;
- in case of osteoporosis;
- in case of high blood pressure.
Get magnesium with good absorption and controlled composition from Centralsun online shop!
If you are looking for a high quality magnesium supplement, you do not have to look any further – highly absorbable magnesium is waiting for you in our selection of food supplements. Centralsun’s product range includes:
- Triple Magnesium Complex (Epigenetics) – see HERE;
- Triple Magnesium Drops (Epigenetics) – see HERE;
- Magnesium Glycinate (Vimergy) – see HERE.
Alternatively, you can find our full selection of food supplements HERE.