The Effects of Magnesium and Why We Require It

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Magnesium

Magnesium (Mg) is a mineral that is a necessary cofactor for many enzymes. Magnesium is essential for carbohydrate metabolism, signaling in the nervous system, and regulation of muscle activity. Good sources are wholemeal flour, oatmeal, and vegetables. Deficiency is rare but can be seen in connection with particular diseases and with the use of diuretics.

What does magnesium do in the body?

An adult has about 20 grams of magnesium in the body, and approximately half is in the skeleton and just under half in the muscles. More than 100 enzymes need magnesium for various metabolic reactions in the body. Magnesium is necessary for nerve and muscle impulses to be transmitted and is especially crucial for the heart’s muscle function. Magnesium is essential for the electrolyte balance in the body. Magnesium is important for the burning of carbohydrates and important for forming the form of energy that the body can use. Magnesium is important for protein formation, production, and storage of cell energy, cell growth, reproduction, and DNA / RNA formation.

Main sources of magnesium

Magnesium cannot be formed in the body and must be supplied via food and drink. Magnesium is found in most foods since the mineral is part of the plants’ chlorophyll. Common sources are: 

  • Potatoes, vegetables, and cereals contain the most magnesium.
  • Milk and milk products, meat, and fish are also good sources.
  • Fruits generally contain little magnesium, with the exception of bananas.

Who needs magnesium?

  • If you are healthy and have a varied, healthy Norwegian diet, you will generally get enough of most nutrients in relation to the recommended intake. Magnesium deficiency can occur in the following conditions:
  • People with diabetes, diseases of the stomach/intestines, or severe malnutrition may need extra magnesium intake. This should be discussed with a doctor.
  • People with leg cramps may try to take magnesium supplements. The daily dose should be between 300-600 mg.
  • The use of diuretics can lead to magnesium deficiency.
  • Alcohol abuse can cause too low magnesium.
  • Diarrhea in children after a few days can lead to magnesium deficiency.
  • A high intake of phosphate (for example, cola drinks) has been shown to prevent magnesium uptake.
  • Severe magnesium deficiency can also lead to low levels of calcium and potassium.

Magnesium deficiency symptoms may include loss of appetite, nausea, vomiting, lethargy, and feeling weak. These are diffuse and vague symptoms that can have other causes or get Fildena at himsedpills or vigora for best love life.

Who should be careful with magnesium?

There are no known conditions in which magnesium in recommended amounts should have a negative effect.

How much do you need daily?

Norwegian recommendations from 2014 apply to children from one year and adults, healthy people with regular physical activity.

Children

  • 1-2 years: 85 mg
  • 2-5 years: 120 mg
  • 6-9 years: 200 mg

Adult men

  • 10-13 years: 280 mg
  • Over 14 years: 350 mg

Adult women

  • Over ten years: 280 mg

Pregnant and breastfeeding

  • Pregnant: 280 mg
  • Breast-feeding: 280 mg

Infants

  • 6–11 months: 80 mg

Can you take too much magnesium?

  • The vast majority get enough with a regular varied diet. If you use a dietary supplement with magnesium content next to it, there is no indication that it is harmful.
  • The upper limit for daily intake is not specified in Norway or Europe, and it is not known what large doses over a long period of time can lead to or try Fildena 150mg.
  • High doses (0.5-5 grams) can cause diarrhea without other symptoms if renal function is normal.

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