Magnesium: role in the body and sources

Magnesium: role in the body and sources

I. Main information about magnesium

Magnesium (MG) is an essential mineral that is critical for maintaining a normal physiological function in all living organisms, including humans. It is a fourth in prevalence of the Cation in the body and the second most prevalence intracellular cation after potassium. Magnesium is involved in hundreds of biochemical reactions, playing a key role in energy metabolism, protein synthesis, the functioning of the nervous and muscle systems, the regulation of blood sugar and maintaining healthy blood pressure. The lack of magnesium can lead to a wide range of health problems, while adequate consumption is associated with improving the general state of health and reducing the risk of chronic diseases.

II. The physicochemical properties of magnesium

Magnesium belongs to the group of alkaline earth metals. Its atomic number is 12, atomic mass – 24.305 A.E.M. In its pure form, magnesium is light, silver-white metal, quite soft and is easy to process. It easily reacts with oxygen, forming magnesium oxide (MGO), and with water, although the reaction goes slower at room temperature. In solutions, magnesium exists mainly in the form of a double -glurated MG2+cation. It forms compounds with various anions such as chloride (MGCL2), sulfate (MGSO4) and citrate (MGC6H6O7). The solubility of magnesium compounds varies, which affects its digestibility from different sources.

III. The role of magnesium in biochemical reactions

Magnesium is a cofactor of more than 300 enzymes that catalyze various biochemical reactions. His presence is necessary for:

• Energy metabolism: Magnesium stabilizes ATP (adenosine triphosphate), the main “energy currency” of the cell. It binds to ATP, forming a MG-Atf complex, which is an active form used by enzymes in reactions requiring energy. Without magnesium, ATP cannot be effectively used to maintain cell processes. Magnesium is also necessary for enzymes involved in glycolis, the Krebs cycle and oxidative phosphorylation, the main ways of energy production in the cage.

• Protein synthesis: Magnesium plays a decisive role in the synthesis of protein on ribosomes. It is necessary for binding MRNA (matrix ribonucleic acid) with ribosoma and for the correct transactional process, in which the genetic information of the MRNA is used to assemble amino acids in the polypeptide chain. The lack of magnesium can disrupt the synthesis of protein, which will lead to a decrease in the production of the necessary proteins for the cellular structure and function.

• Synthesis DNA and RNA: Magnesium is necessary for enzymes involved in DNA replication and RNA transcription. It stabilizes the structure of DNA and RNA, ensuring their correct function. Magnesium also participates in DNA reparation processes, helping to maintain the integrity of genetic material.

• Muscle function: Magnesium is necessary for muscle relaxation. Calcium causes muscle contraction, while magnesium counteracts this effect, blocking the flow of calcium into muscle cells and activating calcium pumps that remove calcium from cells. The imbalance between calcium and magnesium can lead to muscle cramps, spasm and weakness.

• Nervous function: Magnesium plays an important role in the transmission of nerve impulses. It regulates the activity of neurotransmitters, such as glutamate and GABA (gamma-aminomatic acid). Glutamate is an exciting neurotransmitter, and the GABA is brake. Magnesium blocks the NMDA receptors of glutamate, preventing the overexcitation of nerve cells. The lack of magnesium can lead to increased excitability of neurons, anxiety, irritability and insomnia.

• Regulation of blood sugar levels: Magnesium improves insulin sensitivity, hormone, which regulates blood sugar. It helps insulin contacts its receptors on cells and facilitates the intake of glucose in the cells. The deficiency of magnesium is associated with insulin resistance, antiabet and type 2 diabetes.

• Regulation of blood pressure: Magnesium helps to relax blood vessels, thereby reducing blood pressure. It blocks the flow of calcium into the cells of the smooth muscles of the vessels, which leads to their relaxation and expansion. The lack of magnesium is associated with an increased risk of development of hypertension.

• Bone tissue: Magnesium is an important component of bone tissue. He participates in the formation and maintenance of the structure of the bones. About 60% of magnesium in the body is in bones. The lack of magnesium can lead to a decrease in bone density and the increased risk of osteoporosis.

IV. Mechanisms of absorption, distribution and excretion of magnesium

Absorption: Magnesium is mainly absorbed in the small intestine, especially in the ileum. Magnesium absorption occurs in two main ways:

• Trans -soot path: Active transport, mediated by vehicle proteins, such as TRPM6 and TRPM7. We saturate this path and depends on the concentration of magnesium in the intestines.

• Parakralet Way: Passive diffusion through intercellular spaces. This path is not saturated and depends on the electrochemical gradient.

Magnesium absorption is influenced by various factors, including:

• Diet: High consumption of fiber, phitates and oxalate can reduce magnesium absorption, connecting it in the intestines and preventing it from absorption.
• Age: Magnesium absorption decreases with age.
• Health status: Some diseases, such as malabsorption syndrome, Crohn’s disease and celiac disease, may violate magnesium absorption.
• Medicines: Some drugs, such as proton pump inhibitors (IPP) and diuretics, can reduce the level of magnesium in the body.

Distribution: After absorption, magnesium is distributed throughout the body. About 50-60% of magnesium is in bones, about 27% in the muscles, and the rest is in the soft tissues and body fluids. The concentration of magnesium in blood serum is strictly regulated by hormonal and renal mechanisms.

Excretion: The main way to remove magnesium from the body is the kidneys. The kidneys are filtered by magnesium from the blood, and then reabsorbiture most of the back in the bloodstream. About 3-5% of magnesium filtered by the kidneys is excreted in the urine. Magnesium reabsorption in the kidneys is regulated by hormones, such as parathormone (PTG) and aldosterone. Loss of magnesium can also occur through sweat and feces, but these paths make up a lesser contribution to the overall excretion.

V. Factors affecting the level of magnesium in the body

Many factors can affect the level of magnesium in the body, including:

• Diet: Insufficient consumption of magnesium with food is a common cause of magnesium deficiency. Diets rich in processed foods, sugar and fats usually contain little magnesium.

• Soil: The magnesium content in the soil affects the content of magnesium in food products grown on this basis. Intensive agriculture and the use of chemical fertilizers can lead to depletion of magnesium in the soil.

• Water: Hard water contains more magnesium than soft water. The use of hard water can help increase magnesium consumption.

• Medicines: Some drugs, such as diuretics, proton pump inhibitors (IPPs), antibiotics (for example, aminoglycosides) and some chemotherapeutic drugs can reduce the level of magnesium in the body, increasing its urine excretion or reducing its absorption in the intestines.

• Diseases: Some diseases, such as diabetes, kidney diseases, malabsorption syndrome, Crohn’s disease, celiac disease and alcoholism, can lead to magnesium deficiency.

• Stress: Chronic stress can lead to an increase in the excretion of magnesium in urine.

• Physical activity: Intensive physical activity can increase the need for magnesium.

• Alcohol: Excessive alcohol consumption can reduce the level of magnesium in the body, violating its absorption and increasing its excretion.

VI. Symptoms and consequences of magnesium deficiency

Magnesium deficiency, also known as hypomagentia, can manifest itself with various symptoms that can be mild or severe, depending on the degree of deficiency. Symptoms of magnesium deficiency are often non -specific and can be mistaken for the symptoms of other diseases.

Early symptoms of magnesium deficiency may include:

• Fatigue and weakness
• Loss of appetite
• Nausea and vomiting
• Muscle cramps and spasms
• Tingling and numbness of the limbs
• Headaches

More serious symptoms of magnesium deficiency may include:

• Heart arrhythmias (irregular heartbeat)
• Convulsions
• Personality changes
• Muscle weakness
• Coronarospasm (narrowing of the coronary arteries)
• Hypocalcemia (low blood calcium levels)
• Hypokalemia (low blood potassium)

The consequences of a prolonged magnesium deficiency can be serious and include:

• Increased risk of cardiovascular diseases (hypertension, atherosclerosis, heart failure, stroke)
• Increased risk of type 2 diabetes
• Increased risk of osteoporosis
• Increased risk of migraine
• Increased risk of asthma
• Increased risk of depression and anxiety
• Increased risk of metabolic syndrome

VII. Diagnosis of magnesium deficiency

Diagnosis of magnesium deficiency can be complex, since the level of magnesium in blood serum does not always reflect the overall level of magnesium in the body. Most of the magnesium is inside the cells, so the level of magnesium in the blood serum can be normal, even if there is a deficiency in the cells.

Methods of diagnosis of magnesium deficiency include:

• Measurement of magnesium level in blood serum: This is the most common diagnostic method, but it may not be sensitive enough.
• Measurement of magnesium level in red blood cells: This method can be more accurate than measuring the level of magnesium in the blood serum, as it reflects the level of magnesium inside the cells.
• Magnesium removal test: This test measures the amount of magnesium displayed in the urine after taking a certain dose of magnesium. He can help determine how well the kidneys reabsorbii.
• Electrocardiogram (ECG): ECG can help identify heart arrhythmias that can be associated with magnesium deficiency.
• Symptoms Assessment: The doctor can evaluate the patient’s symptoms to determine if they are associated with a deficiency of magnesium.

VIII. Recommended daily magnesium consumption standards

Recommended daily magnesium consumption standards (RSNP) vary depending on age, gender and health. On average, RSNP for adults is:

• Men (19-30 years old): 400 mg per day
• Men (31+ years): 420 mg per day
• Women (19-30 years old): 310 mg per day
• Women (31+ years): 320 mg per day
• Pregnant women: 350-360 mg per day
• Women’s nursing: 310-320 mg per day

Children and adolescents require different amounts of magnesium depending on their age and gender. It is important to consult a doctor or nutritionist in order to determine the optimal daily rate of magnesium consumption for a particular person.

IX. Sources of magnesium in nutrition

Magnesium is contained in a wide range of food. The inclusion in the diet of products rich in magnesium can help ensure adequate consumption of this important mineral.

The best sources of magnesium in the nutrition include:

• Green sheet vegetables: Spinach, cabbage, salad Roman.
• Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds.
• Legumes: Black beans, beans, lentils, chickpeas.
• Whole grain products: Brown rice, oatmeal, whole grain bread.
• Avocado:
• Dark chocolate:
• Fish: Salmon, Macrel, Paltus.
• Fruits: Bananas, avocados, dried fruits (figs, dried apricots, dates).
• TOF:

It is important to note that the content of magnesium in food products can vary depending on the content of magnesium in the soil, methods of growing and processing.

X. Magnium additives: types and recommendations for use

If you can’t get enough magnesium with food, you can consider taking magnesium additives. There are several different types of magnesium additives, each of which has its own advantages and disadvantages.

The most common types of magnesium additives include:

• Magnesium oxide: It contains a large amount of magnesium, but has low bioavailability (poorly absorbed).
• Magnesium citrate: It has good bioavailability and is often used to facilitate constipation.
• Magnesium chloride: It is well absorbed and can be used for local use (for example, in baths).
• Magnesium lactate: It has good bioavailability and is considered soft for the stomach.
• Magnesium glycinate: Contains an amino acid glycine, which has soothing properties. It is well absorbed and does not cause diarrhea.
• Magnesium tronate: It has a high ability to penetrate through a hematoencephalic barrier and can improve cognitive functions.
• Magnesium sulfate (English salt): It is usually used to take baths to relieve muscle pain and relax. Not recommended for oral reception in large doses.

Recommendations for the use of magnesium additives:

• Consult a doctor: Before taking magnesium additives, it is important to consult a doctor, especially if you have any diseases or you take any medicine.
• Start with a low dose: Start with a low dose and gradually increase it to avoid side effects, such as diarrhea.
• Take additives with food: Reception of magnesium additives with food can improve their digestibility.
• Divide the dose: If you take a high dose of magnesium, divide it into several tricks during the day.
• Choose an additive with good bioavailability: Magnesium citrate, magnesium glycinate and magnesium tronate usually have good bioavailability.
• Pay attention to side effects: The most common side effect of magnesium additives is diarrhea. If you have diarrhea, reduce the dose or stop taking the additive.

XI. Contraindications and side effects of magnesium intake

Although magnesium is generally safe, when taking it, there may be contraindications and side effects.

Contraindications to the reception of magnesium:

• Renal failure: People with renal failure should avoid taking magnesium additives, since their kidneys may not cope with the excretion of excess magnesium.
• Bradycardia: Magnesium can reduce the heart rate, so people with bradycardia should take it with caution.
• Myasthenia: Magnesium can enhance muscle weakness in people with miastenia.
• Some drugs: Magnesium can interact with some drugs such as antibiotics (tetracyclins, chinolons), bisphosphonates and levotyroxine.

Side effects of Magnesium intake:

• Diarrhea: The most common side effect of taking magnesium additives, especially when taking high doses or using magnesium forms with low bioavailability.
• Nausea and vomiting: They can occur when taking high doses of magnesium.
• Abdominal cramps: They can occur when taking high doses of magnesium.
• Reduced blood pressure: Magnesium can reduce blood pressure, so people with low blood pressure should take it with caution.
• Muscle weakness: In rare cases, taking high doses of magnesium can cause muscle weakness.
• Hypermagnia: An excessively high level of magnesium in the blood, which can occur when taking very high doses of magnesium, especially in people with renal failure. Symptoms of hypermagnia can include weakness, nausea, vomiting, confusion, bradycardia and heart arrest.

XII. Magnesium and various health conditions

Magnesium plays an important role in maintaining health and can have a positive effect in various health conditions.

• Cardiovascular diseases: Magnesium can help reduce blood pressure, improve the function of the endothelium (inner shell of blood vessels) and reduce the risk of heart arrhythmias. Some studies have shown that people with higher magnesium consumption have a less risk of developing cardiovascular diseases.

• Type 2 diabetes: Magnesium improves insulin sensitivity and helps regulate blood sugar. Magnesium deficiency is often found in people with type 2 diabetes. Magnesium additives can help improve blood sugar control and reduce the risk of diabetes complications.

• Osteoporosis: Magnesium is an important component of bone tissue and plays a role in maintaining its density. The lack of magnesium can contribute to the development of osteoporosis. Magnesium additives can help improve bone density and reduce the risk of fractures.

• Migraine: Magnesium can help prevent and alleviate migraine, relaxing blood vessels in the brain and regulating neurotransmitters. Some studies have shown that magnesium additives can reduce the frequency and intensity of migraines.

• Asthma: Magnesium can help relax the muscles of the respiratory tract and improve the function of the lungs. Some studies have shown that magnesium additives can reduce asthma symptoms and the need for drugs.

• Anxiety and depression: Magnesium plays a role in the regulation of mood and can help reduce symptoms of anxiety and depression. Some studies have shown that magnesium additives can improve mood and reduce anxiety.

• Premenstrual voltage syndrome (SPM): Magnesium can help alleviate the symptoms of SPM, such as bloating, mood swings and irritability.

• Muscle cramps: Magnesium can help prevent and alleviate muscle cramps, relaxing muscles and improving the neuromuscular function.

XIII. Interaction of magnesium with other nutrients

Magnesium interacts with other nutrients, affecting their absorption, metabolism and function.

• Calcium: Magnesium and calcium are closely connected and work together to maintain the health of bones, muscles and nerves. Adequate magnesium consumption is necessary for the proper absorption and disposal of calcium. The imbalance between calcium and magnesium can lead to various health problems.

• Potassium: Magnesium is necessary to maintain the normal level of potassium in the blood. The lack of magnesium can lead to hypokalemia (low potassium), even if potassium consumption is enough.

• Vitamin D: Magnesium is necessary to activate vitamin D in the body. Magnesium deficiency can reduce vitamin D.

• Zinc: High doses of zinc can reduce magnesium absorption. When taking zinc additives, it is important to ensure adequate magnesium consumption.

• B vitamins B: Magnesium is necessary for the metabolism of B vitamins B. The deficiency of magnesium can disrupt the function of vitamins of group B.

XIV. Recommendations for optimizing magnesium level in the body

To maintain the optimal level of magnesium in the body, it is recommended:

• Use a diverse and balanced diet rich in products containing magnesium.
• Limit the consumption of processed products, sugar and fats.
• Include in the diet products rich in fiber, but not abuse them, since excess fiber can bind magnesium and prevent its absorption.
• Maintain a sufficient level of vitamin D.
• Manage stress.
• Limit alcohol use.
• Avoid prolonged medication that can reduce the level of magnesium.
• If necessary, consult a doctor about the possibility of taking magnesium additives.
• Use hard water for drinking, if possible.
• Take magnesium baths with English salt (magnesium sulfate) to relieve muscle pain and relaxation (magnesium can be absorbed through the skin).
• Remember that the needs for magnesium can be increased during pregnancy, breastfeeding, intense physical exertion and certain diseases.

Compliance with these recommendations will help to ensure adequate magnesium consumption and maintain health and well -being.