A magnesium deficiency can lead to health problems, specifically related to joints. That’s why it is recommended to regularly consume foods that contain magnesium.
Magnesium is a very important molecule for the immune system. It performs several
functions and helps to counterbalance the activity of the nervous system.
In case of magnesium deficiency, muscles, hormones of well-being, and the nervous system aresignificantly impacted.
That’s why it’s important to have a diet rich in magnesium. Through
this article, here’s what you need to know about magnesium deficiency.
What is magnesium ?
Magnesium is an extremely comprehensive mineral that is present in the body due to its vital and essential characteristics. Since it contributes in every possible way to boosting the immune system as well as all the cells in the body.
It is generally found in the bones of all living beings. However, it is also present in the kidneys, liver, muscles, body, and several cell membranes.
It is essentially stored in the bones, which then supply the rest of the body in
case of need or deficiency.
What are the functions of magnesium ?
This mineral is involved in several extremely beneficial actions for the body. Indeed, the presence of magnesium in the body promotes energy and electrolyte balance.
It also plays a role in reducing fatigue and helping the proper functioning of the nervous and muscular systems.
Finally, magnesium maintains good dental and bone health as well as hormones
related to well-being. You will generally observe that the most high-performing athletes are those who regularly consume magnesium.
What are the magnesium requirements according to age groups ?
The recommended dietary allowance (RDA) for magnesium varies according to age.
Magnesium intake differs between children and adults.
Below is a list of the RDA of magnesium that should be consumed daily based on age groups, according to the Alvityl website:
1.Children aged 1-3 years: RDA of magnesium should be 80mg
2.Children aged 4-12 years: RDA of magnesium ranges from 130mg to 280mg
3.Adolescents aged 13-19 years: RDA of magnesium ranges from 370mg to 410mg
4.Women: the RDA amount of magnesium is 360 mg
5.Pregnant women in the 3rd trimester: the recommended amount of magnesium ANC is 400 mg.
6.Breastfeeding women: the recommended amount of magnesium ANC is 390 mg.
7.Men: the recommended amount of magnesium ANC is 420 mg.
8.Elderly individuals: the recommended amount of magnesium ANC also ranges from 360 mg to 420 mg.
How to tell if you’re lacking magnesium ?
According to the website « Médecin Direct », a magnesium deficiency usually presents as generalized muscular issues. In fact, you’ll know you’re lacking magnesium if you experience these symptoms:
- Joint problems
- Muscle problems
- Regular, passing cramps
- Eyelid twitching
- Joint pain
Additional more severe symptoms that may occur include dizziness, headaches, anxiety, depression, high blood pressure, spasms, and palpitations, all of which are primarily caused by a lack of magnesium.
What are the risks associated with a magnesium deficiency ?
Given its crucial role and essential nature for the body, a deficiency in magnesium could lead to serious health problems in an individual.
In fact, a magnesium deficiency presents risks of developing frequent headaches, anxiety, depression, chronic and excessive fatigue, hyperemotivity, diabetes, chronic joint and body pain, and fibromyalgia.
What to do if you have a magnesium deficiency ?
It is recommended to conduct a daily health check to identify any magnesium insufficiency. This can then be addressed through the prescriptions provided on a medical prescription.
Therefore, if you experience the aforementioned symptoms, please make an appointment with your doctor without delay. They will conduct a diagnosis to determine the immediate quantity of magnesium that you need, and potentially advise you on the consumption of certain foods rich in magnesium.
What are the foods that contain the most magnesium ?
Foods that are rich in magnesium and may help in case of observed deficiency include:
- quash (535 mg) of magnesium per 100g
- Cocoa (499 mg) of magnesium
- Whelks (400 mg) of magnesium
- Flax seeds (392 mg) of magnesium
- Sesame seeds (351 mg) of magnesium
- Almonds (268 mg) of magnesium
- Walnuts (158 mg) of magnesium
- Chocolate (146 mg) of magnesium
- Dry beans (100 to 120 mg) of magnesium
- Cockles (68 mg) of magnesium
- The squid (42 mg) of magnesium
- The mussels (37 mg) of magnesium
- The lentils (36 mg) of magnesium
- The shrimp (34 mg) of magnesium
In regards to choosing a magnesium supplement as a dietary complement, it is essential to be cautious and deliberate in your decision-making process. It is highly recommended that you consult with a trusted physician or healthcare provider to determine the best type of magnesium supplement for your individual needs and health status. The quality of the magnesium supplement you choose can have a significant impact on its effectiveness in supporting your health, so it’s crucial to make an informed decision. Ultimately, relying on the guidance and expertise of a medical professional is the best way to ensure that you are making the right choice for your health and well-being.
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