Magnesium
General, nervous, and muscular fatigue are often the first signs of insufficient dietary magnesium. Magnesium participates in over three hundred metabolic functions such as:
• Energy production.
• Toxin elimination.
• Blood coagulation.
• Calcium fixation in bones.
• Blood sugar level regulation.
• Blood pressure regulation.
• Lipid metabolism.
• Maintenance of a regular heart rhythm.
• DNA synthesis.
• Proper functioning of the adrenal glands and, therefore, the regulation of adrenaline production (hence its anti-stress effect).
• The transport of ions related to muscle contraction and the nervous system (hence its usefulness in relieving pain associated with menstruation and migraines, for example).
Therefore, when there is a magnesium deficiency, the symptoms are very diverse and disrupt numerous balances. They can be of the:
• Psychic order: nervousness, anxiety, insomnia...
• Neuromuscular order: cramps, dizziness, tremors, involuntary muscle contractions (eyelid twitching)...
• Cardiovascular order: palpitations, accelerated heart rate, hypertension...
• Dermatological order: brittle nails and hair...
• Digestive order: constipation or diarrhea, stomach cramps...
• Articular order: vertebral pain...
When there is a magnesium deficiency, the symptoms are very diverse and disrupt numerous balances. They can be of the:
• Psychic order: nervousness, anxiety, insomnia...
• Neuromuscular order: cramps, dizziness, tremors, involuntary muscle contractions (eyelid twitching)...
• Cardiovascular order: palpitations, accelerated heart rate, hypertension...
• Dermatological order: brittle nails and hair...
• Digestive order: constipation or diarrhea, stomach cramps...
• Articular order: vertebral pain...
In general, muscle, head, or vertebral pain, migraines, and morning fatigue (from the moment of waking up). It is important to know that magnesium requirements depend on factors such as:
• Age: requirements increase with age. Thus, a ten-year-old child has twice the requirements of a five-year-old child.
• Sex: from adolescence, men's requirements are higher than women's.
• Life periods: pregnant women and young breastfeeding mothers have higher requirements than other women.
The level of physical activity: the higher it is, the greater the need for magnesium, because more is eliminated with sweat. Thus, it is estimated that the needs of an active person (who exercises regularly) are 500 mg per day.
• Stress: the more stressed a person is, the more magnesium they burn. Therefore, to compensate for these losses, daily intake must be higher.
Magnesium deficiencies:
The causes of this situation are diverse:
A diet that prioritizes meat, pasta, rice, white bread, eggs, salads, and refined foods that are poor in magnesium. The problem is that this deficiency leaves us with a lot of available calcium and causes many problems such as those we see in:
✅ Insomnia
✅ Cramps or spasms
✅ Anxiety
✅ Muscle pain
✅ Osteoporosis
✅ Headaches