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The macronutrient magnesium is widely known primarily as an “anti-stress” remedy: drugs and supplements with magnesium are often included in treatment regimens for a wide variety of mental disorders - from the harmful effects of stress to severe depression.However, in addition to supporting the nervous system, this mineral has many other important functions.What is the danger of magnesium deficiency, how to recognize it and really effectively replenish - read in our article.
Unfortunately, nowadays hypomagnesemia (magnesium deficiency) is recognized as an extremely widespread problem all over the world and is even called one of the “diseases of civilization”. Ordinary drinking water most often does not contain magnesium, food also contains quite little of it. At the same time, modern man is characterized by an almost constant state of stress, which on the background of hypomagnesemia provokes a whole bunch of different diseases.
The role of magnesium in the body
Magnesium itself works as a cofactor of a huge number (more than 300) of biochemical reactions in different systems of the body - that is, it “helps” these reactions to occur, and without it they either occur in insufficient volume, or do not occur at all.
Bone tissue. The macronutrient plays an essential role in phosphorus-calcium metabolism and vitamin D assimilation, thanks to which it is used for effective prevention of osteoporosis and strengthens bones in general.
It is extremely difficult or even impossible to make up for vitamin D deficiency if the body lacks magnesium.
Muscle tissue. Under the influence of magnesium, there is a proper contraction of all muscles in the body, including the muscle tissue of the gastrointestinal tract, gallbladder, uterus, etc. Thanks to this property, the macronutrient prevents constipation / diarrhea, hypofunction and dyskinesia of the gallbladder, spasmodic pain during menstruation, leg cramps and other disorders of muscle function.
Blood Pressure (BP) Control. In some cases magnesium is able to regulate blood pressure, especially in combination with potassium. The study at the link notes that combining increased magnesium and potassium intake with decreased sodium intake is more effective in lowering BP than magnesium alone, and often as effective as a single antihypertensive drug in treating hypertension.
Of course, magnesium and potassium alone cannot be used in severe hypertension, but magnesium is often included as part of combination therapy for arterial hypertension (AH). This is especially useful in the simultaneous use of diuretics (diuretics) - many of them contribute to increased excretion of magnesium from the body, resulting in BP spikes continue even against the background of regular use of traditional drugs “from pressure”.
Prevention of thrombosis. Magnesium has the properties of an antiaggregant - it prevents aggregation (“gluing”) of platelets, affects the muscle tissue of blood vessels and blood flow. Magnesium-containing drugs can be prescribed after a heart attack / stroke, as well as for the prevention of various cardiovascular problems.
Reducing the level of “bad” cholesterol - low-density lipoproteins (LDL).In this case, the macronutrient acts as a “natural statin” and can be included in a complex therapy along with “pharmacy” statins and other drugs to normalize cholesterol levels.
Improving carbohydrate metabolism, increasing the sensitivity of cells to insulin - proven properties of magnesium, thanks to which “at the same time” reduces and unhealthy cravings for sweets.
Magnesium in pregnancy. Dietary supplements and medicines containing this macronutrient are very often prescribed to pregnant women. During this period, magnesium in sufficient (but not excessive!) amount successfully prevents:
- striae (“stretch marks”) on the skin of the abdomen and breasts;
- perineal tears during labor;
- some abnormalities in fetal development and many other dangerous conditions, which we will mention further on.
“Beauty Mineral”. One of the proven harmful effects of magnesium deficiency is the slowing down of protein synthesis, which also applies to proteins such as collagen and elastin. In addition, in conditions of hypomagnesemia also reduces the synthesis of hyaluronic acid, but its decay, on the contrary, is activated. About the indispensable role of “hyaluronka”, elastin and collagen in maintaining the health and beauty of skin, hair and nails can not be told additionally - these are well-known facts. And in most cases it makes sense to start improving your appearance from within - not with botulinum toxin injections, but with filling magnesium deficiency.
In addition to all of the above, this amazing mineral is also involved in the process of cell division, has anti-inflammatory and anti-allergic properties, prevents the formation of gallbladder and kidney stones, maintains ionic equilibrium in liquid organic media. In general, magnesium can be confidently called a universal biochemical regulator, the deficiency of which is guaranteed to lead to a variety of health problems.
What diseases can develop with magnesium deficiency
The consequences of magnesium deficiency concern the most important systems of the body, including the cardiovascular system. Hypomagnesemia can contribute to the development of cardiovascular diseases or exacerbate existing ones, including arterial hypertension ( hypertension ), as well as:
- cardiac arrhythmias of various types (atrial fibrillation, extrasystolic);
- coronary heart disease (CHD);
- infarction;
- atherosclerosis (we talked about the role of magnesium in regulating cholesterol levels above).
The point is that magnesium reduces the tone and resistance of blood vessels, as well as enhances the vasodilatory effect of nitric oxide, counteracts the vasoconstrictive effect of calcium, angiotensin, serotonin, bradykinin and prostaglandin. And due to its antioxidant action magnesium protects the vascular endothelium. Therefore, in hypomagnesemia, blood pressure rises and the cardiovascular system as a whole suffers.
Hypomagnesemia leads to metabolic disorders in many tissues of the body, and also disrupts the structure of connective tissue. The result is musculoskeletal disorders, dysplasia, seizures.
Mental problems. Irritability, anxiety, tearfulness, sleep disorders, apathy, psychosis of various degrees and other similar symptoms - the true companions of magnesium deficiency, because it is not without reason that this element is known among the people primarily as an “anti-stress”.
As we have already found out, without enough magnesium in the body can not be properly assimilated vitamin D, which is fraught with increased bone fragility and the development of osteoporosis.
In children, magnesium deficiency in the body often leads to hyperactivity, inability to concentrate, rapid fatigue, failure in school.
It is quite common for childhood/adolescent (and “adult”) attention deficit hyperactivity disorder (ADHD) to be associated with low blood magnesium levels. A recent study also found a beneficial effect of a combination of magnesium and vitamin D on children with ADHD - after taking them for 2 months, there was an improvement in behavioral function and mental health in general.
In addition, hypomagnesemia in children can cause GI motility disorders and “growing pains” - quite pronounced nocturnal pain in the muscles of the legs and/or arms.
Digestive problems with magnesium deficiency also affect adults. This macronutrient directly affects all muscle tissue in the body - including it relaxes the muscles of the GI tract and stimulates their normal contractions, so that food is digested properly, accelerates the excretion of “waste”, prevent constipation.
Magnesium deficiency in pregnancy is fraught with many serious problems for both the woman and the future child. Hypomagnesemia in a pregnant woman can lead to:
- gestational diabetes mellitus;
- abnormal uterine tone, eclampsia, high blood pressure, cardiac arrhythmia of pregnancy;
- premature labor / termination of pregnancy;
- placental insufficiency;
- impaired cervical dilation in labor;
- edema.
Intrauterine problems associated with magnesium deficiency are also extremely dangerous. Hypomagnesemia can provoke:
- various malformations - fetal chromosomal and genetic anomalies;
- fetal hypotrophy;
- fetal anemia;
- development of intrauterine infections, etc.
In the period of pregnancy, the need for magnesium in a woman can increase two or three times and up to the 36th week is 500 mg per day (although not in all cases - usually pregnant women need up to 360 mg of magnesium every day, which is not much higher than the traditional “female” amount of 320 mg). During breastfeeding (BF), magnesium is also essential. However, pregnant and breastfeeding women should be selected by a doctor only - “amateurism” in these periods is highly discouraged, even if we are talking about unambiguously necessary means, especially in high dosages.
Causes, diagnosis and symptoms of magnesium deficiency
A decrease in the level of magnesium in the body can be associated not only with its insufficient intake with food or “strict” diets. Provoke hypomagnesemia are also capable of:
- acute and chronic stress - the scourge of modern society;
- some drugs - laxatives and diuretics (especially thiazide and loop diuretics), antibiotics-aminoglycosides, proton pump inhibitors (PPI), foxglove preparations, pentamidine, amphotericin B, oral contraceptives, cytostatics, glucocorticoids and others;
- acute pancreatitis, pregnancy and breastfeeding (this is why the daily requirement for magnesium increases in pregnant and breastfeeding women). In these conditions, the mineral is redistributed from the extracellular space to the intracellular space;
- impaired absorption of beneficial substances in the GI tract (malabsorption) and virtually any gastrointestinal disease - especially ulcerative colitis, Crohn's disease, celiac disease. Malabsorption can also develop as a result of GI surgery, including removal of part of the intestine;
- renal dysfunction, including congenital renal dysfunction;
- inadequately controlled diabetes, hypoparathyroidism, thyroid disease, aldosteronism, and other endocrine disorders;
- intense physical exertion;
- severe burns, etc.
The high-risk group for the development of hypomagnesemia includes people:
- with gastrointestinal diseases;
- with type II diabetes - in this case, if diabetes is not sufficiently compensated, magnesium is intensively excreted from the body with frequent urination;
- with epilepsy;
- with alcoholism;
- the elderly. Over the years, magnesium begins to be less absorbed in the intestine and more actively excreted with urine.
Diagnosis of hypomagnesemia is carried out by laboratory tests of serum or blood plasma (photometric method). Reference values (conditional “norm”) in this case slightly differ depending on the biomaterial under study.
Theaverage norm of magnesium in the blood varies depending on age:
- from 20 years - 0.66-1.07 mmol / l;
- 12-20 years - 0,7-0,91 mmol/l;
- 6-12 years - 0.7-0.86 mmol/l;
- 5 months to 6 years - 0.7-0.95 mmol/l;
- 0 to 5 months - 0,62-0,91 mmol/l.
Hypomagnesemia is said to be hypomagnesemia when serum magnesium levels are less than 0.7 mmol/L (1.8 mg/dL).
In addition to hypomagnesemia, other electrolyte disorders, especially hypokalemia (potassium deficiency) and hypocalcemia (calcium deficiency), often develop.
Important! Diagnosis of hypomagnesemia is quite a difficult task, because even with a normal blood magnesium concentration, cellular or skeletal magnesium deficiency may be present at the same time. Therefore, in addition to the blood test, other examinations are prescribed, including for the detection of such pathological conditions as:
- Chvostek's symptom - for this purpose, the doctor taps in the area of the projection of the facial nerve, which in calcium deficiency (which often accompanies magnesium deficiency) causes twitching of facial muscles;
- Trousseau's symptom - the patient's shoulder is squeezed (e.g., with a tourniquet or by inflating the cuff of a pressure measuring device to 20 mmHg): after 2-3 minutes, there are convulsive contractions of the wrist muscles - the hand assumes the position of “obstetrician's hand”.
In addition, as part of the diagnostic measures, an electrocardiogram (ECG) is prescribed, which can reveal arrhythmias characteristic of magnesium deficiency.
Since magnesium is involved in a huge number of biochemical processes, the symptoms of magnesium deficiency also affect so many organs and body systems. In general, they are not specific and can be similar to the symptoms of other electrolyte deficiencies.
The most common early signs of magnesium deficiency are:
- Chronic fatigue, general weakness. Of course, these conditions can be associated with a host of other causes, but it is hypomagnesemia that can be indicated by their combination with muscle weakness (myasthenia gravis);
- decreased appetite, nausea - but despite all this, may increase cravings for sweets, especially dark chocolate: it contains a lot of magnesium, which “intuitively” attracts the body ;
- ringing in the ears;
- constipation;
- heartburn;
- nervousness, irritability, increased anxiety, apathy, poor sleep;
- problems with memory and concentration;
- “unhealthy” appearance of the skin, hair;
- frequent headaches. With magnesium deficiency narrowed blood vessels, including in the brain, release certain neurotransmitters, which makes itself known by headaches.
If measures to replenish the level of magnesium are not taken in time, the symptoms of its deficiency worsen and manifest themselves in the form of:
- tremor;
- agitation and fasciuculation (twitching) of muscles;
- vertical nystagmus;
- cramps and spasms of various localizations, including in the legs;
- cardiac arrhythmias, tachycardia, increased blood pressure. Magnesium deficiency negatively affects all muscles, including the heart muscle;
- depression, personality changes;
- formation of sand and stones in the kidneys and bladder. These are calcinates arising from excess calcium salts, which normally should be excreted with the participation of magnesium;
- hyperventilation syndrome (HHS) - in this state there is a feeling of shortness of breath, a person is forced to take frequent and deep breaths. GVS - the result of a violation of calcium-magnesium balance.
In the most severe cases, magnesium deficiency can lead to:
- delirium;
- coma;
- respiratory arrest;
- cardiac arrest.
Replenishing magnesium deficiency and its prevention: foods and supplements
In “mild” cases, you can make up for magnesium deficiency simply by adding foods high in this mineral to your diet.Foods rich in magnesium:
- Peeled pumpkin seeds;
- roasted almonds;
- dark chocolate (at least 70% cocoa);
- roasted peanuts;
- boiled spinach;
- whole-grain bread;
- some cereals (wheat, oatmeal);
- chia seeds;
- buckwheat, rice;
- beans and other legumes;
- cabbage, green vegetables;
- bananas, mangoes, avocados;
- fatty sea fish.
But little magnesium is contained in meat, poultry, potatoes, dairy products - that is, in food, which for many people is literally the main. Therefore, people with such a diet are usually shown additional intake of magnesium.
It
is estimated that more than 50% of adults worldwide do not get enough magnesium from food. If hypomagnesemia cannot be corrected by consuming the above magnesium-rich foods, or you simply do not have the desire / opportunity to eat them, - magnesium-containing supplements and drugs can help.Today the choice of such drugs is very large, and one of the most effective and popular in this group has long been considered Magne B6 (Sanofi), in which magnesium is combined with vitamin B6 (pyridoxine) to enhance the effect and improve the absorption of both components.
The drug comes in several forms - tablets, drinking solution - and contains different magnesium salts (magnesium lactate, magnesium pidolate, magnesium citrate) in various dosages, up to 100 mg in one serving.
Important! The instructions for the drug Magne B6 specify its undesirable drug interactions, which should be taken into account in order not to reduce the beneficial effect of both the drug itself and concomitant drugs
Note that magnesium is “friends” not only with vitamin B6 - there are other useful substances in the presence of which it is assimilated more fully and works more effectively. At the same time, there are also “enemies” of magnesium, about which it is also necessary to know.
With what is better to take magnesium?
In addition to vitamin B6, magnesium-containing means are recommended to supplement with vitamins B1, C and D, as well as potassium.
As for calcium - here everything depends on the type of calcium salt. For example, calcium pantothenate is incompatible with magnesium, but the most common forms of calcium (carbonate, citrate, hydroxyapatite, etc.) combine well with magnesium and are much better absorbed in its presence.
The absorption of calcium and magnesium is greatly improved in an acidic environment. Therefore, it is useful to combine them with ascorbic acid (vitamin C). It is recommended to take a combination of calcium + magnesium in the evening, as calcium is especially well absorbed at night, and magnesium promotes healthy sleep.
What harms magnesium absorption?
The risk of developing magnesium deficiency increases if there is a lot of:
- salty foods;
- sweets, baked goods;
- foods with dyes, preservatives, flavor enhancers;
- alcohol;
- coffee.
Interfere with the normal absorption of magnesium and certain drugs:
- certain calcium and phosphate salts;
- quinolones - they may be taken only 2 hours before or 6 hours after taking magnesium-containing drugs;
- diuretics (diuretics) - they increase the excretion of magnesium with urine.
By the way, magnesium itself can also “interfere with the work” of some drugs, for example:
- tetracyclines in oral form - at least 3 hours should pass between taking magnesium and tetracyclines;
- oral anticoagulants (tablets for “thinning” the blood), although magnesium itself also has some anticoagulant effect;
- iron preparations - magnesium reduces its absorption.
So, now our readers know all the main symptoms of magnesium deficiency in the body and the “subtleties” of its proper replenishment. However, magnesium, as well as other minerals, is still not recommended to take without prior consultation with a doctor - especially in the presence of any chronic diseases, as well as during pregnancy and in the elderly or children.
The Liki24 team wishes you good health!
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