Why magnesium is important
Magnesium participates in more than 300 enzymatic reactions in the body. It is necessary for energy production, muscle and nerve function, bone maintenance, and normal heart rhythm.
The body cannot produce it on its own, so we get it from food. It is found most abundantly in seeds, nuts, legumes, whole grains, and dark leafy vegetables.
7 signs of magnesium deficiency
Symptoms often appear gradually and are easy to attribute to stress or fatigue. These are the most common:
- Leg crampsmost often at night or after physical activity.
- Eyelid twitchinginvoluntary twitching of the eyelid or other muscles.
- Fatigue and exhaustionfeeling tired even after sufficient sleep.
- Poor sleepdifficulty falling asleep and waking up during the night.
- Nervousness and irritabilitylower stress tolerance.
- Headachesmore frequent headaches and tension.
- Heart palpitationsfeeling of skipped or racing heartbeats. Always have this symptom checked by a doctor.
Who is at greater risk
Magnesium needs are higher for athletes and physically active people, as some is lost through sweat. The risk is also greater for people under prolonged stress, pregnant and nursing women, older adults, and those who regularly consume alcohol or coffee.
Some medications, such as diuretics and proton pump inhibitors, can lower magnesium levels in the body.
How to replenish magnesium
The first step is a varied diet. When dietary intake is insufficient, a dietary supplement can help. The form of magnesium is important: bisglycinate is well absorbed and gentle on the stomach, while oxide more often causes a laxative effect.
When to see a doctor
If symptoms persist for more than a few weeks, if you experience heart palpitations or have chronic kidney disease, consult with a doctor. Magnesium levels are checked by blood tests, but serum values don't always show the actual reserves in the body.
FAQ
Prve promene se najčešće osete nakon 2–4 nedelje redovne upotrebe.
Da, u preporučenoj dozi može se koristiti duži period.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of children. The content of this site is informational and does not replace the advice of a doctor or pharmacist.