April 3, 2017

5 Health Benefits of Magnesium | Symptoms of Deficiency

Magnesium belongs to the group of essential minerals that is essential for the performance of numerous organic functions, referring to cardiac, renal, metabolic and neuromuscular function.

Sources of Magnesium in Food


Plant sources that contain large amounts of magnesium are:

- Greens and vegetables with green leaves
- Grain cereal
- Walnuts, hazelnuts, almonds
- Seeds
- Soya, beans, peas
- Kale, broccoli, spinach
- Potatoes
- Banana
- Fish, sea food
- Mushrooms
- Black chocolate

Since foods of animal origin, magnesium is found in sufficient quantities in red meat.

Natural mineral sources of magnesium are organic rocks, and especially water, which springs from them.

Foods with lots of sugar, fat, white flour, as well as ready-made meals are low in magnesium, while coffee, soft drinks and alcohol inhibit its absorption in the small intestine.

It is advisable to take magnesium with vitamin B complex, because the level of vitamin B6 in the body affects how magnesium will be adopted from the food.

Health Benefits of Magnesium



 Natural mineral sources of magnesium are organic rocks, and especially water, which springs from them.


1. The nervous system


Magnesium transmits nerve impulses between muscles and nerve endings, so presence of magnesium is necessary for the normal operation of the muscular apparatus, without the appearance of muscle cramps.

2. The digestive tract


In the digestive tract magnesium has the task to improve the motor skills of the stomach and intestines, to increase the tone of the stomach and to attract water into the intestine; thereby magnesium increasing the osmotic pressure and conclusion is the positive effect in the state of constipation.

3. Central nervous system


Magnesium acts as a natural hypnotic and affects state of drowsiness, sleep and reassurance.

4. Cardiovascular system


Magnesium acts on receptors of blood vessels and its effect is the creation of hypotension, or low blood pressure. 

Magnesium is a natural drug of choice in patients with hypertension


5. Metabolic activity


Magnesium is a precursor to other vitamins, such as vitamin C and vitamins of B group. His presence is necessary in order for properly absorbed these vitamins in the body. 

It is also known relationship between magnesium and potassium, and all discord leads to metabolic disorders, like hypomagnesaemia. 

Magnesium also participates in the metabolism of digestive enzymes, and is responsible for regulating blood cholesterol levels.

Symptoms of Magnesium Deficiency


Symptoms that commonly accompany a deficiency of magnesium in the body are:

- Migraine and migraine attacks

Migraines are often vulnerable for women than men, due to hormonal status of the organism, but the migraines can also occur due to magnesium deficiency

If there are regular intake of sufficient amounts of magnesium from food, migraines will be withdrawn.


- Painful menstruation and cramps

The symptoms that occur before menstruation, dysmenorrhea, abdominal cramps, bloating can be easily rectified with preparations of magnesium. 

Therefore, doctors recommend taking magnesium in women in the period before the expected cycle.


- Painful muscle cramps

Deficiency of magnesium is usually noticeable in the form of spasms in the muscles of the legs. 

It occurs in people of 40-50 years of age, although today are seen cases in younger generations. Strong leg cramp that does not pass can be repaired by taking magnesium preventively.


- Other symptoms of magnesium deficiency

- Restlessness, anxiety

- Heart disorder arrhythmias

- Nausea, vomiting

- Lack of concentration and attention

When we need large amounts of magnesium?


Physiological conditions, breastfeeding, sports activities, greater physical efforts require increased intake of magnesium through food or supplements. 

With diarrhea and vomiting a lot of magnesium looses, so it must be recovered by rehydrating. 

States like as diabetes, a disorder of the thyroid gland, use of diuretics, kidney damage also leads to magnesium deficiency.

Stress hormones, adrenaline and noradrenaline, enhanced ejection of magnesium from the body, as well as stay in the sauna.