Magnesium deficiency for muscles

“Magnesium, along with calcium, potassium, sulfur, chlorine, sodium and phosphorus, is one of the minerals present in the body in small but distinct amounts and for this reason, along with six others, it is called” macro-metallic “or” macronutrient “. Usually in an adult body from 20 to 28 grams, concentrated mainly in bones (about 60%), soft tissues (39%) and blood (1%). Magnesium for muscles is one of the main elements,

1. Consequences of insufficiency in the organism. Magnesium: muscles and cramps

Magnesium is found mainly in muscles and bones. Deficiency can cause cramps, fatigue, drowsiness, the so-called “restless legs syndrome” (which occurs at night), and in women, swelling in the premenstrual phase.
Often underestimated, its deficiency can cause abnormal increases in heart rate during exercise.

2. The role of magnesium in the processes that regulate muscle contraction, even heart attack.

In important reactions in the cell, magnesium regulates the balance of other metals that are important for the well-being of all muscles. With a lack of magnesium, the heartbeat loses normal and the muscles of the body become stiff, causing an unpleasant feeling of tension.
This metal improves the regulation of potassium, which in its absence is easily lost by the body, causing fatigue and a feeling of weakness. In addition, it contributes to the function of the adrenal glands, which, with the support of magnesium, produce a sufficient amount of hormones.

3. Magnesium for muscles and body functions

Magnesium deficiency is common. Stress leads to faster consumption of magnesium stores. Athletes consume more than people who lead a sedentary lifestyle. In this case, magnesium is really necessary for the muscles.
There are many reasons why magnesium levels fall, such as an unbalanced diet, stress and the additional daily needs of teens, the elderly, pregnant women and athletes. For athletes, the more effort, the more magnesium the body consumes. In addition, sport is a physical stress that requires the cardiovascular system to adapt to stress and external factors such as weather or emotions. For example, magnesium intake is increased in case of extreme heat, extreme cold or high humidity.

4. Effect of magnesium deficiency on other functions

It may seem strange, but even the slightest magnesium deficiency can affect important bodily functions. The body is still functioning, but less efficiently and not at full speed.
If the nervous system suffers from it, a person does not relax at night when he wakes up, he may feel tired, general weakness, high levels of stress, hypersensitivity and nervousness. In other cases, there may be muscle cramps, joint pain, headache due to muscle contraction, poor resistance to physical work, or excessive fatigue during exercise.
Magnesium can be involved in all major metabolic processes, including energy production and the metabolism of proteins, fats and carbohydrates. Magnesium is involved in more than three hundred biochemical reactions.
Maintains active vascular tone (ie the main contraction of the blood vessel wall), promotes the transmission of nerve impulses and performs necessary work with the cardiovascular and osteoarticular systems (maintaining healthy bones). Present in the nervous system, bones and muscle tissue, its integration in case of insufficiency can be a strong support.
Magnesium helps in the use of many vitamins, including vitamin B, vitamin E and vitamin C. It is also important for the proper absorption and balance of calcium and potassium, as well as sodium and phosphorus. It is responsible for muscle relaxation, which is in clear contradiction with the contractile action of calcium.

5. Where to restore magnesium

Magnesium is obtained from water, green leafy vegetables, legumes, nuts, cocoa, seeds and whole grains. Some foods are very rich in it, such as pumpkin seeds (532 mg per 100 grams), followed by almonds (300), Brazil nuts (225), sesame (200), peanuts (183). Brown rice (unlike white rice) and brown bread also contain good amounts of magnesium, as do legumes, some vegetables (spinach and broccoli) and bananas.
The way you cook is also important, because magnesium dissolves in water: boiled vegetables lose most of it. Scientific studies have shown that vegetables grown in soils treated with synthetic chemical fertilizers provide less magnesium than organic ones.
Magnesium supplements prevent the occurrence of phenomena such as changes in muscle stimulation, as well as spasms, numbness and arrhythmias, as well as a decrease in the level of calcium and potassium in the blood. In the case of the elderly who find it difficult to follow a healthy diet, as well as for people with intestinal disorders, taking supplements can be effective.
In case of cramps, in addition to taking this mineral, you can resort to the use of herbal products (creams and patches) that contain plant extracts with relaxing and anti-inflammatory effects, such as Arnica montana and Devil’s. If the adrenal glands are under pressure, a person produces cortisol, which, in addition to reducing energy levels, can cause mood disorders. With a good magnesium supplement, relaxation will become easier and sleep will be more restful. Feelings of irritability, nervousness, excitement will disappear.

6. Essential metal for bones

What is the daily requirement of magnesium? For adults, 10 mg per 1 kg of body weight should be calculated. However, the dose varies according to individual needs. Some substances tend to deplete magnesium stores, so if a person takes alcohol, drugs, diuretics, too much coffee, smokes and leads a stressful life, they will need more supplements.
Proper nutrition combined with regular exercise is the best weapon to maintain bone health. Minimal attention is paid to bone health.
Only after reaching a certain age, the person thinks about maintaining and strengthening the bones, especially after falls with fractures. Most of the magnesium in the body is deposited in the bones, from the surface of which it is “mobilized” in case of insufficiency, making the skeleton more fragile. A study published in the European Journal of Epidemiology emphasizes that skeletal health depends not only on calcium and vitamin D, but also on magnesium levels. In fact, it has been found that consuming the right amount of magnesium in older adults can reduce the risk of fractures by 44 percent.
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