CAREFUL! YOU MAY BE LACK OF MAGNESIUM- 7 SIGNS AND SYMPTOMS OF MAGNESIUM DEFICIENCY | LOW MAGNESIUM Hello! Do you feel a lot of cramps, tingling, palpitations, are you always very tired, do you have insomnia and do you have a lot of body pain ?
Could this be a lack of magnesium? Well, today I'm going to talk about the 7 main symptoms that your body is deficient in this very important mineral, magnesium. So stay tuned!
If you are suffering from these symptoms, there is a high chance that you have low magnesium in your body, as between 10-30% of the world's population suffers from it! And it's only increasing, because some chronic diseases, various medications, dietary errors and reduced magnesium content in food all contribute to the lack of magnesium in your body? That's why it's very important for you to know the symptoms.
But I'll talk more: what types of magnesium supplements are and which one is best for you (and also how much to consume), which foods have the most magnesium, what steals magnesium from your body and how not to get poisoned with excess magnesium. But first, enjoy the video, subscribe to the channel so you don't miss our health tips, and activate the bell to receive notifications. And also spread this knowledge with your friends and family.
By sharing, you will be helping these people. So share it there! And tell me: do you lack magnesium?
Do you supplement or have you already supplemented? What part of Brazil or the world are you from? Write below!
Let's go! What does magnesium do for our body? Magnesium is involved in more than 300 chemical reactions in the human body.
And I don't mean any kind of chemical reaction. Magnesium is part of energy production, the construction of genetic material DNA, RNA, muscle contraction and relaxation, the transmission of impulses through our nerves and also has antioxidant properties, protecting our cells against free radicals. Not to mention the other advantages such as sleeping well, being happier, making our heart beat better, avoiding osteoporosis.
Magnesium is the fourth most important mineral in the body, behind only sodium, potassium and calcium. How do you know if you are lacking magnesium? Is it taking a blood test?
Probably not. Let me explain something. The magnesium in the blood does not reflect the magnesium inside the cell—where 99% of this mineral is found in the body.
So blood is only 1%. That's why the magnesium you measure in your blood isn't always reliable to tell if there's a lack of this mineral in the rest of your body. Even if it's normal—you may be using up your cell, bone, and organ deposits.
That's why there are so many misdiagnoses, and we know a lack of magnesium in the body can generate several problems, affecting our health and well-being. So it is crucial to be aware of the symptoms, especially the initial ones, to seek appropriate treatment as soon as possible. What are the 7 main symptoms of a lack of magnesium?
1st symptom of magnesium deficiency - and one of the most common is tiredness and fatigue. Magnesium is involved in the production of energy, ATP, in your cells. Without enough magnesium, your muscles and brain will have less energy, leading to tiredness and fatigue.
2nd symptom of a lack of magnesium - Muscle cramps When you think of cramps, what do you think of? Low potassium. Go eat more bananas!
Is not it? But did you know that a lack of magnesium can also cause cramps? So it is!
For two reasons - magnesium is important in the contraction and relaxation of muscles. It helps regulate the entry of calcium into muscle cells. And also magnesium helps regulate the excitability of neurons.
When magnesium levels are low, what happens? Muscle contraction can become uncontrolled and lead to cramps. In extreme cases, a lack of magnesium can lead to seizures.
Therefore, when a pregnant woman has pre-eclampsia, what does the doctor do? Sulfate. Give magnesium sulfate, to prevent it from turning into eclampsia = that is, convulsing.
3rd symptom of magnesium deficiency: Irritability Are you irritable, anxious? It could be a lack of magnesium. Magnesium regulates your mood.
It is essential in the production of serotonin, which is a neurotransmitter that gives that feeling of well-being and happiness. Low magnesium levels can lead to low serotonin production, and also increase the production of cortisol, which is the stress hormone - leading to symptoms such as anxiety, irritability and depression. Or the person may become apathetic, with little emotion, a bit withdrawn and even have sudden changes in mood.
One review concluded that magnesium supplements may benefit some people with anxiety disorders, but the quality of the evidence is low. 4th symptom: palpitations Hypomagnesemia can be a risk factor for arrhythmias, irregular beats, extrasystoles, which can have that feeling of failure, of pauses between beats. And if you already suffer from arrhythmias, low magnesium can make this worse.
5th symptom of low magnesium - tingling As I said, magnesium is important for nerves and the transmission of nerve impulses. So, low magnesium can affect nerve function, leading to numbness, tingling, burning and even pain in the hands and feet. Not to mention that magnesium helps with vasodilation, bringing more blood to the area.
When there is a lack of magnesium, it can reduce blood flow to the area, also helping with dementia. 6th symptom- Insomnia Magnesium is essential for the production of melatonin, the hormone that regulates the circadian cycle. Low magnesium levels can reduce melatonin production, making it difficult for you to fall asleep.
And you buy melatonin to sleep better, right? Magnesium stimulates receptors that relax us and blocks receptors that make us anxious and alert. In other words, it allows you to fall asleep faster, but maintains healthier, longer-lasting and better sleep.
It is important to highlight that insomnia and sleep disorders can have several causes, and magnesium deficiency is just one of them. If you suffer from this, seek appropriate treatment and 7th symptom Headaches, migraines and body aches. A lack of magnesium can increase your risk of fibromyalgia, perhaps because it worsens your sleep, it can increase inflammation, due to the production of inflammatory cytokines, it can deregulate other electrolytes such as potassium and calcium, it can increase your blood pressure, all of which can cause headaches and pain.
on body. And also the lack of magnesium can manifest itself in other ways. And what are the causes of magnesium deficiency?
Because by discovering the cause, you don't even need to supplement it, just fix a small detail. Number one: And the main one- you are getting too little magnesium in your diet. An average adult needs between 360 and 420 milligrams per day, depending on whether you are a woman or a man.
Of course, it may vary if you have a health problem or are taking one of the medications that I will talk about later. Although the main source of magnesium is food, 30% of people consume less than they should and in some cases it is not actually absorbed. What foods are richest in magnesium that you should include in your diet so you don't need to take supplements?
The main thing is pumpkin seeds - So, instead of throwing pumpkin seeds in the trash, roast them in your home. 100 grams has 535mg of magnesium, that is, more than you would need. Other foods richer in magnesium are dark leafy vegetables, such as spinach, arugula, chard.
Almonds, chestnuts, walnuts. . Sesame, black beans— 100 grams of cooked black beans have 120mg of magnesium.
Lentils, chickpeas, flaxseed, chia, avocado and even cocoa powder. Also fatty fish, bananas, tofu. Let's see: do you use these foods?
If so, great! Now, come on, keep in mind that in theory, plants are very rich in magnesium, but nowadays they may not have all of this because several things can influence the magnesium in food, such as depletion in the soil, use of fertilizers, pollution of the soil and water. Not to mention that magnesium bioavailability, that is, the amount that the body can absorb, can also vary.
Even if you eat right, you may lack magnesium for other reasons. People can eat a lot of junk food and ultra-processed foods. Or even excess sugar— all of which decrease magnesium absorption.
You may have a health problem such as chronic diarrhea— diarrhea leads to the loss of magnesium in the feces—or an intolerance or allergy to certain foods, such as celiac disease (which is allergic to gluten). Also people with Crohn's disease or who have undergone surgery, for example bariatric surgery, may have low magnesium absorption If the person has pre-diabetes, diabetes or even metabolic syndrome. We know that very high blood sugar has a diuretic effect, that is, it makes you urinate more.
And along with water, your kidney eliminates magnesium. The person may be consuming too much alcohol. Alcohol, in addition to interfering with the absorption of magnesium, can make a person eat poorly, not to mention that alcoholism can cause kidney and liver problems, pancreatitis, intestinal problems and vomiting.
All of this together causes low magnesium. You may be taking diuretics for high blood pressure or heart failure, leading to increased excretion of magnesium in the urine. Other medications that are also harmful: antibiotics, antacids, prazoles such as omeprazole can interfere with magnesium absorption.
And a person can also sweat a lot—excessive sweating, as in athletes, can lead to loss of magnesium through sweat. All of this can cause you to lose more magnesium and become deficient. That's why there are so many people lacking magnesium in the world.
If you have a deficiency, you should try to eat more of the foods I mentioned, you can try magnesium supplements. Do magnesium supplements and pills work? If you are really disabled, they will work.
Magnesium supplements are of different types. What is the best supplement to choose? Depends on what you're looking for!
I will explain the main types and why each one is different. I'll start with magnesium citrate- it is easily absorbed, has a laxative effect, which is why it is good for those who suffer from constipation and are magnesium deficient. It is one of the most used supplements.
Another very well-known is magnesium L-Threonate. I've already mentioned it in other videos - It is also well absorbed and can cross the blood-brain barrier - So it is best for: Brain health, memory, cognitive function and sleep. The problem is that one of the most expensive.
3- Magnesium Dimalate or magnesium malate This type of magnesium contains malic acid, which occurs naturally in foods such as some fruits. Research suggests that magnesium dimalate is very well absorbed from the digestive tract and may have a less laxative effect than other types. It is recommended to treat the symptoms of fibromyalgia and chronic fatigue syndrome.
4- Magnesium chloride - also very well known and one of the cheapest. It is well absorbed by the digestive tract, making it a great supplement. It can come as a powder - which people mix with water and leave jars in the fridge - and can also be purchased in capsule form.
It is used to treat heartburn, constipation, arrhythmias, and low magnesium levels. 5- Magnesium Taurate Perhaps this is an improvement for cardiovascular health and blood pressure regulation. Because taurine offers additional benefits for the heart and blood vessels.
6- Magnesium glycinate. It can also help with sleep quality, anxiety, muscle relaxation, having little laxative effect. 7- Magnesium Orotate Moderately well absorbed.
Best for Athletic Performance, Heart Function 8- Magnesium is effective as a dietary supplement and possibly gentler on the digestive system. It may be more suitable for those who cannot tolerate other forms or need to take higher doses . You can also use magnesium topically.
For example, you can add magnesium salts to your bath. What are the risks of taking too much magnesium? In general, those who consume a lot naturally through diet do not have any major problems because the kidneys can eliminate the excess.
The problem happens when you have a more serious kidney problem. In these cases you may experience intoxication, leading to arrhythmias, a drop in blood pressure and even death. Now, the adverse effects of supplements can be diarrhea, bloating, stomach pain, due to the laxative effect.
There are people who, with excess magnesium, experience worsening cramps. . .
That's why it's important not to overdo it. Also be careful if you are using medication to treat another disease. Magnesium supplements can interfere with the action of medications used.
To avoid this, you can take them at least two to three hours before the magnesium supplement to precisely avoid any interaction. And also, if you are supplementing and it doesn't improve with one type, you switch to another and it doesn't improve either. .
. the problem may not be magnesium. .
. There is no evidence that supplementation will correct anything if you don't have a deficiency. Probably, if you switch to magnesium bisglycinate it won't improve either!
I recommend that you consult your doctor to investigate the real cause of your problem. Did you like the video? And what will be the next video you watch?
My video about the 10 signs your body is not feeling well. And my video about what happens if you drink rosemary tea every day. My name is André Wambier, cardiologist and this is Cardiodf.
com. br Remember to sign up. And to vote!
And until the next video. Thank you very much!
