All you need to know – Magnesium

What is magnesium and its role in the human body?
Magnesium is an essential mineral for human nutrition.  
It’s involved in over 600 cellular reactions in the body. 
Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. 
Magnesium is helpful to help combat depression, boost exercise performance, promote heart health etc. 
https://pubmed.ncbi.nlm.nih.gov/28241991/ 

Soy Milk, Soy Food and Beverage Products Food nutrition concept.

Sources of Magnesium
Magnesium is found in plant foods like ;
*Almonds, peanuts, cashews, pumpkin seeds, peanut butter, Raisins
*Rajma
*Soybeans, soymilk
*Cooked spinach and potato with skin
*Brown rice & oats
*Salmon
*Beef
*Poultry like chicken and turkey
*Fruits like banana, kiwi, guava
*Dark chocolate (at least 70%)
*Milk, yogurt

Recommended Dietary Allowance
https://www.nin.res.in/RDA_short_Report_2020.html 


Sportsman having knee injury problem during running training.

Magnesium Deficiency
While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people.
Magnesium deficiency can result from excess consumption of alcohol, a side effect of certain medications, and some health conditions, including gastrointestinal disorder and diabetes. 
Deficiency is more common in older adults.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. 
Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.

Symptoms of Magnesium Deficiency
Symptoms of magnesium deficiency include:
*a loss of appetite
*nausea or vomiting
*fatigue or weakness
*A sudden intense craving for sweet
Symptoms of more advanced magnesium deficiency include:
*muscle cramps
*numbness
*tingling
*seizures
*personality changes
*heart rhythm changes or spasms
Research has linked magnesium deficiency with a range of health conditions, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraine.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/ 

Treatment for Magnesium Deficiency
Magnesium deficiency can be treated by increasing the intake of magnesium rich foods. 
Your doctor can also prescribe some supplements. 
Sometimes these can give you diarrhoea, so your doctor may need to experiment with the dose. In severe cases, intravenous magnesium may be needed. 
Do not consume magnesium supplements without a doctors consult as it’s possible to take too much magnesium.

aching young ill slavic woman with scarf around her neck wrapped in plaid wearing winter hat vomiting in bucket sitting on couch at living room

Magnesium Toxicity
A high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhoea, nausea, or cramping.
Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a loss of central nervous system control, cardiac arrest, and possibly death.
People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so.​

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​

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Rithika Rajgopal

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