Daily intake of magnesium for women and men, causes and consequences of deficiency and excess of magnesium in the human body

Magnesium
stands out among the microelements vital for humans .
Its amount in the body is small - from 21 to 28 grams, with most of it concentrated in the skeletal system. But magnesium is involved in most metabolic processes and is found in all cells. If there is a lack of a microelement, a person becomes ill and the nervous system is depleted. In critical cases, disability occurs and then death.

The role of magnesium in the body

Magnesium (Mg).
Photo: roddsanchez.com.au Magnesium ( Magnesium ), Mg is the twelfth element of Mendeleev’s periodic table, one of the most common in the earth’s crust. It is a simple substance consisting of atoms of one element - a silvery, light, malleable metal. In nature, magnesium is found mostly in sea water and magnesium salts deposited at the bottom of self-settling lakes.

In the human body, the trace element is present in the form of ions (Mg2+). Magnesium gets there with water, salt, and food. Some ions are absorbed in the stomach, but most of them first enter the intestines and enter the blood after combining with fatty and alkaline acids. The substance is then transported to the liver. The gastrointestinal tract has the ability to absorb up to 45% of incoming magnesium. The rest is excreted from the body.

Benefits of magnesium

Magnesium in the human body.
Photo: vladandjulia.blogspot.com The benefits of magnesium for the body are difficult to overestimate. It is found in all tissues and is involved in most chemical reactions necessary to maintain life.

To understand why the body needs magnesium, just look at the list:

participates in electrolyte and energy exchange;
involved in the synthesis of more than three hundred enzymes;
regulates cell growth;
without it, protein synthesis cannot occur;
plays a critical role in transporting substances across the cell membrane;
participates in the regulation of blood pressure and sugar levels;
relaxes muscles, including the muscles of internal organs and blood vessels;
normalizes the nervous system, relieves stress;
suppresses muscle spasms;
regulates nerve impulses.

Mg is especially important for bone tissue. If there is a lack of the element, osteoporosis develops and teeth are destroyed. Without enough magnesium, calcium is leached from the bones.

What are the benefits of magnesium for children and pregnant women?

Magnesium is an essential substance during pregnancy, the benefits of which are not only in maintaining the health of the expectant mother, but also in helping to form the embryo. Magnesium deficiency can have a negative impact on the development of the internal organs of the fetus, its bones and joints. The lack of a mineral also negatively affects the mother’s body. It leads to loss of muscle tissue tone, which can cause muscle tearing during childbirth. A small amount of magnesium can even provoke the risk of miscarriage.

Children need this element no less than adults. The beneficial properties of magnesium are especially important for schoolchildren who face heavy mental stress during their studies. The presence of this chemical in children's diets helps them remain attentive, solve problems faster, and respond more calmly to failures and stressful situations.

Despite the undoubted benefits of the element, many people around the world experience a lack of it in their bodies. The lowest levels are observed in 10 - 15% of the population living in developed countries.

What is magnesium needed for?

Studies conducted in the 21st century have shown that approximately a third of the population is constantly experiencing a Mg deficiency. The microelement is needed by men and women of all age categories.

Magnesium preparations, regardless of gender, are prescribed in the following cases:

to improve sleep, magnesium diasporal 300 is prescribed;
for endocrine disorders;
magnesium sulfate is used to cleanse the intestines;
for the prevention of diseases of the musculoskeletal system;
Magnesium is indispensable for the treatment of heart disease;
to reduce blood pressure;
Magnesium helps with leg cramps;
in the treatment of depression;
use magnesium in mono-diets for weight loss;
to normalize the activity of the gastrointestinal tract;
use magnesium sulfate for nail fungus;
in the treatment of diseases of the central nervous system;
athletes take Doppelhertz active L-carnitine magnesium during intense training;
Magnesium taurate helps with chronic fatigue;
with alcoholism and drug addiction, a loss of vitamins and microelements occurs, they need to be replenished, for which magnesium B6 is prescribed;
If the body is dehydrated, Donat Mg mineral water will replenish magnesium salts.

Indications related to age and gender

children need it for normal growth and development;
old people take medications containing microelements to strengthen the heart muscle and bones, and prevent blockage of blood vessels;
in men, testosterone production increases and potency increases.

Why is magnesium needed in a woman’s body?

taking oral contraceptives in 40% of women leads to a decrease in the content of the substance in the body and needs to be replenished;
alleviates the condition during menopause;
reduces pain accompanying premenstrual syndrome;
the microelement is involved in the formation of the placenta, which is especially important in the early stages of pregnancy.

Interesting Facts! Obstetricians and gynecologists claim that 80% of women experience a lack of magnesium during pregnancy. The placenta contains more than a hundred protein compounds that cannot exist without Mg. So monitoring the content of microelements in the blood should be carried out from the first weeks of bearing a child.

Daily value of magnesium

Daily value of magnesium.
Photo: yandex.ru The daily intake of magnesium for a healthy adult is 350-800 mg.

This difference is due to the fact that some people require larger doses of the element:

during a period of active growth;
additional doses of magnesium are needed for men and women experiencing physical activity;
increased sweating leads to the loss of microelements along with liquid;
during pregnancy, a woman’s body consumes more magnesium;
during the recovery period after illness;
need additional magnesium when breastfeeding;
during periods of strong emotional stress.

The magnesium content in the body is determined by an in vitro blood test. The norm varies within (mmol/l):

for adults over 20 years old – 0.7-1.05;
12-20 years – 0.7-0.91;
6-12 years – 0.7-0.86;
children under 6 years old – 0.62-0.95.

Release forms

The high degree of activity of magnesium does not allow it to be taken in its pure form. To obtain a stable form, Mg is bound with other elements. It is part of many drugs that differ in the content of the pure substance, the degree of absorption by the body (bioavailability), and the dosage form:

Magnesium taurate as an additional component contains the amino acid taurine, helps relieve fatigue, normalizes metabolism, nervous and muscle functions, and is recommended for people with heart and blood pressure problems;
Magnesium stearate includes stearic acid, used for filling and surface treatment of some dosage forms, such as vaginal tablets;
Magnesium citrate is a salt of citric acid, the most famous dietary supplement from Solgar, used for migraines and as an anti-stress drug;
magnesium lactate – mineral supplement, lactic acid salt;
magnesium glycinate - a salt of glycine, which has an inhibitory effect, most suitable as a sedative;
Magnesium orotate is a salt of orotic acid, recommended for those suffering from cardiovascular diseases, in particular, those who have had a heart attack;
magnesium sulfate is a salt of sulfuric acid, when taken orally it has a strong laxative effect, often used externally, for example, for relaxing baths;
Magnesium malate – a salt of malic acid, relieves fatigue and muscle pain;
chelated magnesium – contains little Mg, but is most quickly absorbed by the body, since bioavailability is at the level of 90-95%;
Magnesium L-threonate , a salt of threonic acid, recently appeared on the market and improves sleep and memory.

Important! Magnesium nitrate is an effective fertilizer, not a pharmaceutical form.

Forms of magnesium and their absorption

The Mg content in the drug has little to say to a person far from pharmacy. A medicine may contain a lot of active substance, but if it is in a poorly accessible form, only a small part will be absorbed, the rest will be excreted from the body. Magnesium oxide is one of these drugs. The microelement contained in sulfuric acid salts is also poorly absorbed.

In its pure form, Mg generally has a low degree of absorption - no more than 45%. But the more the body needs magnesium, the better it is absorbed. Regardless of the form. If you need magnesium, which is better absorbed, you should choose between citrate and chelate. Some sources advise adding lactate and glycinate to the list.

Vitamins with magnesium - fashion or necessity?

One of the four most important components on which the functioning of the heart and nervous system depends is magnesium. It controls the activity of 325 enzymes and is necessary for the brain, adrenal glands, and bones.

Its level decreases sharply under stress and poor diet. When this macronutrient is deficient, a person experiences very unpleasant symptoms. At night, he suffers from convulsions, muscle tremors, and is haunted by constant fear. He becomes unbalanced and irritable, is in a depressed mood all the time, his memory deteriorates sharply, his performance decreases, and he is troubled by digestive problems. Confusion may even occur, and it’s not far from a stroke.

If it is not possible to replenish magnesium reserves with food, then you can take dietary supplements containing this valuable component. Vitamins “Magnesium” (Germany) belong to such products. Their benefits and harms are determined by their composition.

Effervescent soluble tablets contain magnesium carbonate, sodium bicarbonate, citric acid, corn starch, sorbitol, magnesium citrate, and flavorings. It is also important that they are gluten and lactose free. The results from taking them are felt already in the second week from the start of use. Another irreplaceable source of women's health is folic acid, the beneficial properties of which will surprise you.

Positive effects of Magnesium on health:

adds energy;
gives vigor;
eliminates signs of depression;
calms;
increases endurance;
relieves chronic fatigue;
relieves tingling in the legs and cramps in the calf muscles;
helps in the fight against excess weight;
helps maintain the strength of bones and teeth;
prevents the formation of kidney stones;
accelerates the rehabilitation process after injuries and serious illnesses;
promotes prostate health;
when taken during pregnancy, it reduces the risk of developmental defects in the baby.

On a note! There is evidence that magnesium supplements prevent type 2 diabetes.

Magnesium Compatibility

The interaction of Mg with other chemical compounds is of great importance when taking medications. They can enhance each other's effects, or interfere with absorption.

Therefore, it is important to know what and how magnesium is absorbed:

when taking calcium and Mg simultaneously, a 2:1 ratio must be observed; if the balance is disturbed, both elements are poorly absorbed;
magnesium prevents the loss of potassium , if the body is deficient in the first element, then the second is excreted too quickly;
vitamin B6 promotes the processing of Mg by the body;
The compatibility of magnesium with iron - they are recommended to be taken at different times.

Both deficiency and excess of magnesium have a negative impact on health. There is no one specific symptom indicating an imbalance of Mg in the body. You need to pay attention to your general well-being, and people at risk should have special blood tests done regularly.

Is it possible and where to get a blood test for magnesium?

In any clinic and private clinic you can take a blood test for magnesium. It will be ready within a day. 5-6 days before the test, you should stop taking medications containing this element. The analysis is performed on an empty stomach. The day before the test, you should stop strenuous physical activity and alcohol consumption.

Magnesium deficiency is a serious problem that leads to severe disorders in the body. An excess of this substance is also undesirable for our body. Consult a doctor in a timely manner and undergo medical examinations if you experience even mild ailments. Take care of your health, because it is priceless!

Magnesium deficiency

Symptoms of magnesium deficiency.
Photo: yandex.ru Magnesium is involved in many processes occurring in the body. Therefore, even a person who regularly eats microelement-rich foods may experience a deficiency.

Symptoms of magnesium deficiency in the body

fatigue, irritability;
involuntary muscle twitching;
convulsions;
numbness;
heart rhythm disturbance;
insomnia.

Of course, these signs alone, without a blood test, can mean that a person has worked a lot, is tired, and simply needs to rest. To find out the cause of your poor health, you need to visit a doctor.

Causes of magnesium deficiency

poor nutrition;
constant stress;
taking diuretics and some antibiotics;
drug and alcohol use;
nicotine and caffeine;
unbalanced mono-diets;
significant physical activity;
passion for fast food and refined products;
frequent diarrhea without compensation with special drinks and diet;
excess fatty foods;
excessive passion for sweets;
use of diuretics, laxatives and hormonal drugs without medical supervision;
deficiency of B vitamins.

Causes of magnesium deficiency in women

taking hormonal contraceptives;
pregnancy and lactation, when the need for microelements increases.

At risk are:

old people - with age, magnesium is less absorbed from food, it is necessary to take medications or dietary supplements;
children - a growing body needs high doses of microelements, even with proper nutrition it is excreted during active games and emotional outbursts;
patients with diabetes, obesity;
people suffering from chronic diseases of the endocrine system and gastrointestinal tract;
symptoms of magnesium deficiency in the body often appear in men and women with an unstable nervous system.

Interesting Facts! With a deficiency of magnesium in connective tissues and blood, the body moves the microelement from the bones there, causing them to become fragile. That is why older people are necessarily prescribed Mg preparations, regardless of their well-being and general condition.

Excess magnesium

The symptoms of excess magnesium in the body are less well known to the general public than those of deficiency.

Symptoms of excess magnesium in the body

causeless inhibition;
slow heart rate;
decreased blood pressure;
muscle weakness.

The most terrible consequence of an excess of microelement in the body is inhibition of the cardiovascular system. In the worst case, it can lead to cardiac arrest.

What to do

If you experience symptoms indicating an excess of the mineral in the body, you should immediately go to the hospital. After a complete examination, if the diagnosis is confirmed, the doctor will prescribe diuretics. In emergency cases, when there is a large excess of magnesium, it is washed out of the tissues during hemodialysis - the blood is filtered from the macroelement and returned back to the body. At home, if mild symptoms develop, you should drink herbal decoctions with a diuretic effect based on sage, immortelle and dandelion.

How to take magnesium

Mg absorption decreases after consuming fatty foods, caffeine, large amounts of protein, alcohol and smoking. Therefore, it is better to take the drug on an empty stomach. If a microelement is intended to improve sleep, you should refrain from eating and drinking for at least 2-3 hours before using it.

Fruits, raw and baked vegetables without oil, natural juices are consumed without limitation. Mg is best absorbed through the skin rather than the digestive tract. If you have a choice of how to take magnesium - orally or in the form of baths, ointments, lotions, for example, to relax muscles, you should choose one of the latter options.

The daily dose of a microelement for each person is calculated individually. By a doctor, not by yourself! He prescribes 10 to 30 mg Mg per day per kilogram of muscle mass. The course of treatment is usually 2 months, then a break is required. Only a doctor can decide how to drink Mg for pregnant and lactating women. They cannot do anything on their own. For children, liquid magnesium B6 with a caramel flavor is often prescribed, which compensates for the lack of not only a microelement, but also a vital vitamin.

Interesting Facts! It turned out that among the processes affected by magnesium is the ability to hear. It is used to prevent and treat hearing loss caused by noise exposure.

Comments

Do macronutrient supplements help people cope with health problems?

What do people think about Magnesium Citrate Solgar, reviews

Veresova N.I. 40 years old:

When treating asthma, I take glucocorticosteroids, so over time my joints began to hurt. The doctor recommended a supplement with magnesium and calcium. Saw 4 pcs. daily. After half a month, the pain in my shoulders stopped, I can raise my arms freely, without restriction of movement.

Sergeev E. O. 25 years old:

I work as a train compiler. Accidentally fell from the carriage and broke his leg. The bone did not heal for a long time, there was aching pain all the time. As soon as I started taking the drug (5 pieces per day), I quickly began to recover. The effect is wonderful.

Peskisheva I. L. 55 years old:

I used to love fatty foods. As a result, cholesterol plaques grew on the walls of blood vessels. I went on a diet and became irritable and angry. I was hungry all the time. On the advice of the doctor, I started taking the supplement (5 tablets every day). The increased appetite disappeared immediately. My health improved already on the 10th day. Body weight decreased by 4 kg in a month.

What consumers say Magnesium with zinc, reviews

Izmestiev A. N. 45 years old:

I work in the housing and communal services management company, where everyone constantly scolds me and never praises me. My nerves were gone. With my wife at night it worked every now and then. My back ached terribly at the end of the day. On the recommendation of a neurologist, I have been taking the supplement for the 2nd month (3 tablets - according to the daily norm). My mood improved and the pain stopped. Stopped freaking out about everything. Male abilities have increased. A very good remedy.

Zevakhina I. A. 30 years old:

She fainted several times. I have been taking the supplement for 10 days to increase hemoglobin (3 pieces every day). Helps. At the same time, my hair stopped splitting and my nails began to crumble. I recommend it to everyone to get rid of anemia. It helped me.

Egorov D. M. 19 years old:

I had a problem with acne on my face. The skin glistened as if it had been oiled. After taking the tablets for 14 days (3 pieces each), the problem with acne and oiliness subsided.

What foods contain magnesium?

Magnesium content in products.
Photo: pinterest.ru The microelement is not produced by the body, but comes from external sources - along with food, water, medicines and dietary supplements. It is with the change in diet and the craze for fast food that a catastrophic shortage of it among the population has been caused, which was not observed in the middle of the last century.

List of foods that contain the most magnesium:

bran;
pumpkin seeds;
legumes;
cocoa;
nuts;
unpolished rice;
pearl barley;
spinach;
seaweed;
peanut;
dried fruits.

Benefits of natural dietary supplements Magnesium from Solgar with I Herb

Important distinctive advantages of the drugs are:

Safety : contains only natural ingredients. Moreover, without the addition of dairy products, gluten, GMOs, chemical synthesized substances that can cause allergies due to individual intolerance.
High percentage of bioavailability: minerals and vitamins in an easily digestible form. The body does not need to expend additional energy and produce special enzymes to transform useful molecules of substances.
Guarantee of compliance with the recipes of all types of Magnesium additives declared by the manufacturer. Doctors of science, professors, microbiologists, nutritionists and other medical specialists are working on the creation of drugs. Real quality control is checked at all stages of drug reproduction.
There is no risk of receiving a counterfeit product if you buy the original dietary supplement on the Ai Herb or Solgar website.

For more than 70 years (since 1947), there have been no complaints about the products, judging by the statistics.

Magnesium preparations

Now both doctors and ordinary people have finally paid attention to the Mg content in the body. But this turned out to be a double-edged sword - so many drugs and dietary supplements have appeared that it is difficult to figure it out without outside help. Everyone knows what magnesium B6 is needed for, and nothing more.

We can recommend:

Doppelhertz active contains magnesium, folic acid, B vitamins. Increases performance, activates the body's own defenses. Used in complex therapy of cardiovascular diseases.

Complivit magnesium is a dietary supplement containing a complex of vitamins, minerals, and antioxidants of plant origin. Designed to improve performance and normalize the nervous system, replenish Mg deficiency.

Magnesium Diasporal 300 is nothing more than citrate. Replenishes Mg deficiency.

Potassium and magnesium aspartate - the well-known Aspark . Used for angina pectoris, cardiac disorders, and as a stroke prevention.

Magnelis B6 – lactate and pyridoxine hydrochloride. Eliminates Mg deficiency.

Magnesia – magnesium sulfate, Epsom salt, one of the old but effective drugs for blood pressure and for normalizing heart rhythm.

Magnesium sulfate. Photo: ok.ru