Frequent cramps and tiredness: it may be due to a lack of magnesium

Magnesium is one of the most abundant minerals in the body. Together with calcium, it forms part of the structure of the bones and helps prevent their fragility. It also acts as a cofactor of an infinite number of enzymatic reactions and in some that depend on adenosine triphosphate (ATP), that is, it is involved in the system for the generation of energy.

Magnesium deficiency is common and, among its consequences, we find muscle contractures, cramps, tremors, arrhythmias, migraines, difficulty sleeping, etc.

Magnesium also plays a stabilizing role in the structure of RNA and DNA chains, it is necessary for the formation of neurotransmitters such as serotonin or melatonin and is involved in the contraction and relaxation of muscle tissue (its action on heart muscle is very important). What happens then if you suffer from a magnesium deficiency in the body?

Tiredness, cramps and recurrent infections

magnesium It is involved in more than 300 biochemical reactions and 600 enzymatic reactions, so its deficit can cause anxiety, cramps and muscle tremors, restless leg syndrome, high blood pressure, fatigue, numbness and tingling, osteoporosis, apathy, learning difficulties or poor memory, among others.

Why does its deficit make us suffer from cramps?

Calcium contracts muscles and magnesium helps them relax. If calcium is available in excess and magnesium is lacking, something very frequent, lThe muscular contraction is sustained and the muscle is seized. When the muscle lacks magnesium, calcium takes its place.

Why does having low magnesium cause fatigue?

Along with other minerals and vitamins, it is essential for the formation of serotonin and melatonin. Thus, its deficit can cause insomnia. Besides, andl Magnesium helps maintain optimal levels of GABA, a neurotransmitter that promotes relaxation and rest.

What relationship does magnesium have with the immune system?

A magnesium deficiency can weaken the immune system and make the body more sensitive to infections. It has been shown that the deficit causes a chronic inflammatory response, which increases the risk of cardiovascular and autoimmune diseases.

Why do we lose magnesium?

One of the factors that most favors the loss of magnesium is sustained stress. Also the consumption of alcohol, frequent diarrhea, intense physical activity, as well as the consumption of processed foods or medication.

What is the recommended intake of magnesium per day? The recommended daily amount of magnesium depends on age, sex, physical and intellectual activity, stress, weight, etc., but it can be stated that we need 320 mg to 400 mg per day (there is research that suggests that we should double this amount). There are foods rich in this mineral and it is not difficult to obtain this daily amount.

How to avoid magnesium deficiency

Foods are rich in magnesium

Some of the richest are sesame and pumpkin seeds, which contain more than 250 mg in 50 g. Also chickpeas (250 mg in 100 g of dry legume), almonds (125 mg in 50 g), pure cocoa (250 mg in 50 g) and dark green leaves (spinach contains 60 mg in 100 g). Eco products usually provide more magnesium.

What is the best way to take magnesium?

Magnesium glycinate is very well absorbed and not lax. Magnesium malate helps detoxify the body and have more energy. Threonate is interesting for the brain. Magnesium chloride is ideal in oil for muscle recovery. Magnesium citrate, for constipation.

What forms should we avoid as a supplement?

Some include magnesium oxide, which is poorly absorbed from the intestine (only 4%) and is often used as a laxative. Magnesium glutamate and aspartate should also be avoided: when they break down they leave free glutamic and aspartic acid, and are thus neurotoxic.

How to promote the absorption of magnesium in the body

To improve the absorption of magnesium in the body, we must accompany foods rich in magnesium with foods rich in acid: for example, dressing a green leafy salad with lemon juice.

On the contrary, calcium, phosphate or phytates decrease its absorption, since they form insoluble compounds with it.

Let us not forget either that one of the The best ways to absorb magnesium is through the skin. Magnesium oil can be used for a massage to promote muscle relaxation or prepare a foot bath or bath with Epsom salts or magnesium chloride flakes.