When it was first discovered by Sir Humphrey Davy in 1808, its importance in our body was unknown. Studies over the last two decades have shown that magnesium has very important roles in both cells and intracellular communication.
The main reason magnesium is so important is; This is because more than 300 enzymes play an important role in our body. Since the body cannot produce this important element on its own, it must take it from outside with nutrients.
The average adult has about 24 grams of magnesium. The magnesium reserves in our body must be constantly replenished. In other words, in order for this mineral to work, it must be continuously delivered to the body.
Magnesium (Mg) is one of 11 vital minerals in the human body. It ranks fourth among the minerals found in humans in terms of quantity. Chemically it is an element of the alkaline earth metals class.
When it was first discovered by Sir Humphrey Davy in 1808, its importance in our body was unknown. Studies over the last two decades have shown that magnesium has very important roles in both cells and intracellular communication.
The main reason magnesium is so important is; This is because more than 300 enzymes play an important role in our body. Since the body cannot produce this important element on its own, it must take it from outside with nutrients.
The average adult has about 24 grams of magnesium. The magnesium reserves in our body must be constantly replenished. In other words, in order for this mineral to work, it must be continuously delivered to the body.
What is magnesium?
In nature, magnesium is found in soil and sea water. Plants use magnesium in the soil. It can be said that magnesium is actually the iron of the plant world. Just as iron enters the hemoglobin structure in the human body, magnesium enters the chlorophyll structure in plants.
In the human body, 60% of magnesium is found in bones and teeth. The remaining 40% is in soft tissues (muscle) and only 1% is in the blood. Magnesium is more concentrated in the brain and heart than other organs.
Blood tests are not an indication of magnesium deficiency due to the small amount of magnesium in the blood.
The benefits of magnesium
- Magnesium has many benefits for metabolism.
- Magnesium shows its main function in the blood and muscular systems, where it is 40%. It plays an important role in muscle strengthening, protein synthesis and enzyme system activity, cell growth and regeneration.
The main benefits of magnesium:
- hormones (insulin, thyroid hormones, estrogen, testosterone, DHEA),
- Substances called neurotransmitters (dopamine, catecholamine, serotonin, GABA) that provide transmission between nerve cells,
- in mineral and electrolyte conduction,
- It plays a role in controlling the uptake and release of many hormones, food and neurotransmitters by changing the electrical potential of the cell membrane.
- With the effects of magnesium on other minerals, the benefits it provides within the cell are:
- Increases calcium and potassium function in the body. For example, in magnesium deficiency, the activity of Na + -K + -ATPase, an enzyme-dependent enzyme, decreases and the potassium holding capacity of the cell decreases.
- In addition, magnesium protects our cells from harmful elements such as aluminum, nickel, cadmium, mercury and lead.
- Among the reactions it plays a role in the cell are the activation of phosphate groups and reactions related to energy metabolism, glycolysis, oxidative phosphorylation, nucleotide metabolism, protein synthesis, and the selection of molecules to bind to plasma membranes.
- Magnesium enters our body by being absorbed from the intestines and excreted by the kidneys. Vitamin D and parathyroid hormone must be sufficient for magnesium to be absorbed.
Magnesium deficiency symptoms
Magnesium deficiency in medicine is called hypomagnesemia. Although there is no definite data on the prevalence of hypomagnesemia in the community, 6.9-11% of the patients in hospital screening have low magnesium levels.
Hypomagnesemia symptoms can be divided into 3 groups as cardiac effects, metabolic effects and neurological effects.
Among the first findings;
- anorexia,
- nausea,
- vomiting,
- fatigue and
- can be considered weakness.
In severe magnesium deficiency
- muscle cramps,
- cardiac arrhythmias,
- fibromyalgia,
- numbness,
- reduced attention and
- mental confusion can be seen.
Unexplained hypocalcemia (lack of calcium in the blood) and hypokalemia (lack of potassium in the blood) should suggest that magnesium deficiency may also be present in the body.
Causes of magnesium deficiency
It is estimated that there is more than 50% reduction in magnesium intake in the current century. Food processing causes a reduction in magnesium in foods. The magnesium content decreases especially in vegetables cooked for a long time. However, there are various factors (acid rain, use of artificial fertilizers and pesticides, etc.) that cause the amount of magnesium to decrease in the whole ecosystem. Likewise, although there is plenty of magnesium in the hard well water, the soft drinking water preferred by people in recent years is weaker in magnesium.
Magnesium deficiency is not uncommon due to the drop in magnesium levels in the food chain and changing dietary habits.
People who sweat a lot and use laxatives or diuretics have greater excretion of magnesium. In situations such as stress and pregnancy, breastfeeding increases the body’s need for magnesium. As the age progresses, magnesium intake decreases due to decreased intestinal absorption, especially in people with gastrointestinal diseases. If the body does not get enough of this mineral from the outside, it starts consuming magnesium stored in bones. Magnesium requirements vary depending on age and lifestyle.
In addition, some diseases in the human body can cause magnesium deficiency:
Diabetes
Type 1 and Type 2 diabetes are the most common causes of magnesium deficiency. Hypomagnesemia was observed in 25% to 39% of patients with diabetes. Decrease in serum magnesium concentration; Fasting blood sugar has been linked to a number of factors, such as the duration of diabetes.
Alcoholism
Hypomagnesemia is a common condition in acute and chronic alcoholism. Hypomagnesemia can be seen in up to 30% of individuals with alcohol. As the cause of magnesium deficiency in alcoholic individuals; malnutrition, diarrhea and vomiting, low magnesium absorption due to liver failure, inability to absorb magnesium from the intestines due to vitamin D deficiency.
Endocrine causes
Although PTH (Parathyroid hormone) increases magnesium absorption, magnesium concentration tends to decrease even when too much of this hormone is released. Hyperaldosteronism (excessive aldosterone secretion from the adrenal glands) is another endocrinological condition that causes magnesium deficiency.
Gastrointestinal causes
Hypomagnesemia can also be seen in intestinal disorders such as Crohn’s disease, ulcerative colitis, celiac disease, Whipple’s disease and short bowel syndrome as magnesium absorption decreases.
Kidney causes
Some disturbances in renal reabsorption can result in hypomagnesemia, as magnesium is excreted through the kidneys.
Medicines
Magnesium deficiency can be seen in people who take these drugs for a long time, especially chemotherapy drugs and some antibiotics have a negative effect on the amount of magnesium in the body.
Magnesium therapy
People who think they have a magnesium deficiency should consult a healthcare professional first. Magnesium drugs or magnesium-containing multivitamins are used in the treatment of magnesium deficiency. However, with a healthy diet, naturally ingested magnesium is also important. Magnesium preparations are usually available as magnesium salt. There are differences in the absorption and use (bioavailability) of different magnesium salts by the body. Therefore, treatment should not be initiated without consulting a specialist.
Magnesium-containing foods
Magnesium is easily absorbed by the body, and daily magnesium needs can be easily met with a healthy and natural diet. Approximately 40-60% of the magnesium amount in foods is easily absorbed by the body.
According to the World Health Organization (WHO) and the German Nutrition Institute (DGE), the human body needs an average of 280-350 mg of magnesium per day. Since chlorophyll is the main ingredient, dark green vegetables, cereals, fish, almonds, nuts, peanuts, walnuts, soybeans, asparagus, onions, tomatoes, carrots, celery, leeks, gravy cheese, dates, radish, sunflower, cocoa, banana. , halibut and hard water are rich in magnesium. Oxalate and phytate found in some vegetables and grains make it difficult to absorb iron as well as magnesium.
If you think you have a magnesium deficiency, you can contact your nearest healthcare facility.
