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Do you associate a sudden, appearing out of nowhere, piercing pain in the calf? Or do you happen to have an ailment that manifests itself as eyelid twitching? We hope not. However, these are common effects of dietary magnesium deficiency. There may be many more symptoms that can be associated with insufficient magnesium in the body. Why? Magnesium is involved in most biochemical processes that occur in cells. If your daily diet is deficient in this component, you will feel it in the form of sleep problems, decreased energy or headaches. In such a situation, it is worth considering daily magnesium supplementation.
Magnesium – an integral part of a balanced diet
Magnesium is important at every stage of human development. Just getting this ingredient from the diet is not enough, as the assimilability of magnesium from food oscillates around 50%. However, the most basic way to supplement magnesium in the diet is through food products, such as. Legumes, rennet cheeses, processed cereals, fish, cocoa, nuts and bananas, among others. Magnesium ions can also be supplied by drinking water, especially hard water. As for the requirement, its level is not constant and increases with body growth, and is also dependent on gender. To make up for a deficiency or to provide the body with an optimal amount of this element, a good solution is to include dietary supplements. It is best in this regard to contact your doctor to choose the right dose. Additional supplementation is crucial especially for people who:
– They play sports and are physically active,
Magnesium influences the correct work of muscles, not only ensures that they have the right tension, but also supports their regeneration after physical activity. Its optimal amount in the body helps avoid sudden muscle cramps resulting from electrolyte disturbances during training. What’s more, thanks to magnesium, you can also prevent the appearance of sourdough – unpleasant muscle pain.
– may face osteoporosis (the elderly), as well as children in the growth phase,
Children and adolescents whose bones are just forming, as well as people who are struggling with osteoporosis, especially need calcium and for it to be properly absorbed into the bones. Magnesium is a factor that influences the assimilation of calcium into cells, and thus helps in the proper mineralization of bones.
– consume a lot of coffee-type beverages and alcohol,
The aforementioned beverages are among the products that can reduce the penetration of magnesium into the body. This happens as a result of the increased frequency of urinary excretion, and thus the disposal of magnesium particles along with it. However, these are not the only products that can effectively reduce the absorption of this element. Magnesium assimilation can also be affected by fiber, too much calcium and phosphorus, or in the case of women, hormonal contraception. To compensate for deficiencies caused by the intake of the above products, it is worth considering additional supplementation.
– They eat irregularly or are on restrictive diets.
Magnesium deficiency is extremely rare in people who eat properly, but in the era of diets commonly followed by many people, there can be deficiencies of vitamins and minerals, including magnesium, as a result of limiting valuable products. Magnesium absorption is adversely affected by diets high in sugar, zoonotic fat, and a diet based on fast food and highly processed dishes.
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Magnesium in the diet of athletes
As mentioned, magnesium influences muscle recovery, but also their work during training activity. However, its content (or lack of it) in the diet of sports people can translate into the condition of their body and their training capabilities. The consequence of magnesium deficiency can be a decrease in physical performance, weakening of muscle strength and even the appearance of concentration disorders. Trainees who do not provide extra magnesium in the form of balanced supplements may also have problems with sleep, lowered mood and stress. A weakened body, both psychologically and physically, will not be able to perform a full workout properly, which can prevent the achievement of sports goals. Balanced meals and the right amount of vitamins and minerals, adequate to the situation, on a daily basis, will make it possible to maintain full strength, even during strenuous physical activity.
