How To Prevent Magnesium Deficiency

How to prevent magnesium deficiency.

Magnesium is a crucial requirement for over 300 enzymatic processes in the body. For example, magnesium helps control your nervous system, promote strong bone growth, and keep your blood pressure in check.

It is an essential vitamin for controlling various bodily functions, such as blood pressure, glucose levels, and muscle and neuron function.

It is well recognized that magnesium is crucial for preserving blood glucose levels. You can experience fatigue, nausea, or weakness if your body doesn’t quite receive enough magnesium. A chronic magnesium deficiency may be related to several major health issues, including type 2 diabetes, osteoporosis, and cardiovascular disease. Low magnesium concentrations are also linked to muscle cramps, osteoporosis, and cardiovascular diseases.

What results in a magnesium deficiency?

Magnesium insufficiency has several more widespread causes, including:

●    Gastrointestinal Issues

The small intestine is where magnesium is absorbed. However, the body can absorb only 30 to 40 percent of the magnesium in food.

Magnesium insufficiency may be brought on by illnesses that harm your small intestine and further impair your body’s capacity to absorb vital minerals.

●    Certain Medicines

Some drugs can also bring on magnesium shortage. These are examples of diuretics, digoxin, cisplatin, some antacids, and aminoglycoside antibiotics.

Some of these drugs prevent your kidneys from absorbing magnesium. In contrast, others introduce microscopic levels of metals such as aluminium, which have been shown to prevent the body from absorbing magnesium.

●    Kidney Conditions

Your kidneys are in charge of reabsorbing magnesium from your urine and are crucial for preserving the overall magnesium levels in your body.

A magnesium deficit could result from any disorder that interferes with your kidneys’ regular operation.

●    Age

The magnesium absorption capacity in our small intestine naturally declines with age. Elderly individuals are more at risk of magnesium shortage since kidney magnesium loss also rises with age.

●    Chronic Alcohol Abuse

An excessive amount of alcohol consumption may cause magnesium deficiency in the body. In addition, long-term alcoholism harms the kidneys, making it difficult to absorb magnesium adequately.

●    Magnesium Deficient Diet

Numerous typical meals contain magnesium, such as leafy green vegetables, nuts, whole grains, and fortified cereals.

An inadequate diet plan that does not include any of these items may result in a deficiency of magnesium levels in the body.

It has been shown that developing magnesium shortages is associated with a diet favoring highly processed food such as polished rice, bread, and processed dairy.

Symptoms:

You may not notice any symptoms of a mild magnesium deficit, which is known as an asymptomatic condition.

The following are some examples of early signs of magnesium deficiency:

●    reduced appetite

●    nausea

●    vomiting

●    fatigue

Magnesium deficiency can also result in tingling, cramping, numbness, and seizures because it is crucial for maintaining the proper functioning of your nervous system.

Long-term effects may include personality disorders, arrhythmic heartbeats, type 2 diabetes, kidney stones, and seizures.

Preventive Measures:

Since magnesium is the fourth most essential mineral in the human body, its deficiency may cause multiple issues, as mentioned earlier in this article. Hence, it is crucial to keep your magnesium levels under check and take preventive measures as soon as the symptoms appear. Following are a few preventive measures that can be taken to keep the magnesium levels under control:

●    Visit a doctor and get your magnesium levels checked at regular intervals.

●    Consume magnesium-rich diets, including leafy green vegetables, seeds, cereals, legumes, nuts, and dry fruits.

●    Avoid junk food like carbonated drinks and processed food.

●    Take magnesium supplements like magnesium bisglycinate, magnesium oxide, magnesium citrate, magnesium chloride, etc., under doctor supervision. Individuals concerned about the mineral’s laxative effect must always prefer the best magnesium bisglycinate supplement for best results.

How to enhance magnesium absorption in the body?

The amount of magnesium a person’s body absorbs can vary depending on their health and specific mineral intake.

Magnesium bisglycinate is one of the best magnesium supplements that boost magnesium absorption in the body. Other than magnesium supplements, the following measures may help in magnesium absorption:

●    Limit or avoid calcium-rich foods two hours before or following the consumption of foods high in magnesium

●    Stay away from high-dose zinc supplements

●    Address any lack of vitamin D levels in your body

●    Prefer eating raw vegetables over cooked vegetables

●    Quit smoking

Conclusion:

Magnesium is a crucial mineral that aids in the proper functioning of multiple organs in the body, including the heart, muscles, bones, kidneys, etc. Therefore, a decrease in magnesium in the body might result in the malfunctioning of these organs. Hence, it is vital to monitor the magnesium levels in one’s body and prevent any deficiency.

Magnesium deficiency can be prevented by maintaining a magnesium-rich diet plan, such as leafy green vegetables, nuts, legumes, meat, etc.

Magnesium supplements are also a great way to maintain magnesium levels. You can look for the best magnesium bisglycinate online. However, this should be done under the supervision of a doctor.

By Admin

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