It is generally believed that the suitable daily magnesium supply for adults is 200-300 mg. The recommended amount of magnesium by the Food and Nutrition Board of the United States is 50-70 mg per day for infants under 1 year old, 150 mg for 1-3 years old, 200 mg for 4-6 years old, and 250 mg for 7-10 years old. 350 mg for men aged 11 to 14, 400 mg for 15 to 18 years old, 350 mg for those over 18 years old, 300 mg for women over 11 years old to adulthood, and 150 mg for pregnancy and lactation. The Chinese Nutrition Society does not have a standard for the supply of magnesium, but there is a "safe and appropriate intake" guideline, which is similar to the recommended amount in the United States.
After exercise and under high temperature conditions, due to the loss of magnesium in the sweat, when the serum magnesium drops significantly, the magnesium requirement is more than normal. When the intake of calcium, phosphorus, vitamin D and protein increases, the requirement of magnesium also increases.
Manifestations of magnesium deficiency
Early manifestations of magnesium deficiency often include anorexia, nausea, vomiting, weakness and apathy. Aggravated magnesium deficiency may have memory loss, nervousness, irritability, confusion, irritability, and athetosis-like movements. In severe magnesium deficiency, epileptic seizures may occur. In daily life, you can choose foods with more magnesium; avoid drinking too much coffee and tea; refrain from eating fish, shrimp, meat and eggs that contain too much phosphorus.
Effects of Excess Magnesium Intake
Excessive magnesium intake is often accompanied by nausea, gastrointestinal cramps and other gastrointestinal reactions, lethargy, muscle weakness, weak knee tendon reflexes, and muscle paralysis; complete heart block or cardiac arrest may occur in severe magnesium deficiency. In serious cases, seek medical attention promptly.
Magnesium is an essential element not only for plants, but also for the human body. 60% of magnesium exists in human bones in the form of phosphate and carbonate, and 28% in soft tissues. Red blood cells also contain magnesium. It can be seen that magnesium is important to the human body. In our daily life, we can supplement the body's magnesium element through food absorption. Seaweed has the highest magnesium content, 460 mg of magnesium per 100 grams of seaweed, known as the "treasure house of magnesium".
Magnesium-rich foods: sea cucumber, hazelnuts, watermelon seeds, abalone, oatmeal, amaranth, cumin, black sesame, sunflower seeds, brick tea, green tea, scented tea, jellyfish skin, soybeans, fungus, sea rice, coffee, cocoa powder, cottonseed flour, peanut flour, millet, dried shrimps, soybean flour.
Foods relatively rich in magnesium: pine nuts, mung beans, green beans, kidney beans, mushrooms, tofu powder, kelp, adzuki beans, black rice, mushrooms, broad beans, lotus seeds, scallops, ginger, peas, day lilies, nuts, peanut butter, whole grains (such as wheat , barley and oats, etc.).
Common magnesium-containing foods: bananas, beef, bread, corn, fish and seafood, pork and most green leafy vegetables.
Foods with trace amounts of magnesium: cabbage, eggplant, eggs, animal and vegetable oils, ice cream, most fruits, sugar and sausages, etc.
What Are The Signs Of Low Magnesium?
Muscle spasms or cramps
When the content of magnesium and calcium in the body is out of balance, muscle cramps are prone to occur. If you often have inexplicable cramps or cramps without strenuous exercise, you can start to check whether your intake of magnesium-containing foods is insufficient, because magnesium It can help muscles relax. When magnesium is deficient, muscles are prone to excessive tension and cause cramps, and modern people (especially young people) are less likely to be deficient in calcium. Therefore, those who often suffer from cramps can first consider supplementing magnesium to improve symptoms.
Sleep disorder
Every year, millions of people around the world are troubled by sleep disorders. Magnesium plays a key role in stabilizing the central nervous system. If you lack magnesium, your central nervous system may not be able to relax, which will affect the quality of sleep. In particular, studies have found that the eye movement period of magnesium-deficient people is quite short during sleep. The eye movement period is the beginning of deep sleep, and the inability to enter the eye movement period sleep normally will reduce the time of deep sleep and increase the probability of awakening , greatly reducing your sleep quality.
Hungry for chocolate
Dark chocolate contains a lot of magnesium, and about four pieces of dark chocolate can supplement the basic magnesium ions you need for a day; When you crave chocolate for unknown reasons, it may be a warning signal from your body, telling you that there is a lack of magnesium in your body!
Anxiety
Magnesium is the most important mineral that can help you relax. If you experience anxiety and panic inexplicably, this may be an early symptom that your central nervous system is affected by magnesium deficiency. When you're feeling uncontrollable anxiety and low mood, trying a daily magnesium supplement of 200 mg may help you feel a lot more relaxed.
Hypertension
Some people cannot understand why they suffer from high blood pressure. Their eating habits and daily routines are quite normal and healthy. They should not be in the risk group of high blood pressure. At this time, you can consider whether the symptoms are caused by magnesium deficiency. Magnesium can help blood vessels to relax and relax. If the magnesium content in the body is insufficient, it may cause excessive tension and difficulty in dilating blood vessels, resulting in high blood pressure. At the same time, magnesium deficiency can also cause electrolyte imbalance in your body. An imbalance can also cause high blood pressure.
Arrhythmia
Arrhythmia is a common disease in modern people. Usually, after arrhythmia occurs, drugs will be taken to control it. However, in fact, some people’s arrhythmia is due to magnesium deficiency; the normal operation of the heart muscle requires a large amount of magnesium ions. If you Magnesium deficiency in the myocardium, the myocardium will not be able to contract normally, causing arrhythmia.
Constipate
If you are often constipated, this could also be a sign of magnesium deficiency, as magnesium deficiency can make the intestines often in a tight state, making it more difficult for body waste to pass through the intestines; supplementing magnesium can help relax your intestines, allowing you to The intestinal peristalsis of the body is more regular, so that you can have regular bowel movements; magnesium ions can also help water enter the intestinal tract, soften the stool, and make the bowel movement smoother.
How Do You Increase Magnesium In Your Body?
The most direct way to supplement is to eat more foods containing magnesium. In daily life, you can choose foods that contain more magnesium; the main natural sources of magnesium are plant foods, such as nuts (including: pumpkin seeds, cocoa, sesame, etc.), leafy vegetables (high in green vegetables) ), beans (such as soybeans, red beans, black beans, etc.), whole grains, etc. are relatively rich, avoid drinking too much coffee and tea; do not eat fish, shrimp, meat and eggs that contain too much phosphorus.
However, modern people’s eating habits are not good, and it may not be easy to take in enough magnesium by changing the diet. At this time, you can consider choosing additional health foods containing magnesium to supplement: you can consider magnesium malate, magnesium citrate or Magnesium chelated from animal and plant amino acids will supplement your needs, which will have a higher absorption rate and better effect than traditional magnesium oxide.
