The daily dose of magnesium for women is about 300 mg per day. How to understand that your body is not getting enough magnesium, and why it is bad for you?
Do you easily lose patience and explode over trifles, often feel anxious and nervous? Magnesium is also responsible for the proper functioning of the nervous system, so it is the result of its deficiency in the body.
As a result of regular and intense experiences, the level of adrenaline in the blood increases, and the adrenal glands actively produce cortisol, a stress hormone. Magnesium, on the contrary, is actively excreted from cells.
At night, you wake up from cramping of your calf muscles, and the cramp does not go away immediately. Sometimes you notice tingling or heaviness in your legs. All it can happen if you lack magnesium. Magnesium takes part in the exchange of calcium, the less it is, the higher the risk of seizures. By the way, a twitching eye is also a micro cramp!
If there is not enough magnesium in the body, you hardly fall asleep and hardly wake up, and sometimes you lie awake for hours. Insomnia is a clear symptom of magnesium deficiency in your nervous system.
Arrhythmia, unusual sensations during a heartbeat — for example, “skips” of heart contractions, it is a sign of magnesium deficiency. Magnesium helps regulate the balance of sodium and calcium in cells and directly affects the functioning of the cardiovascular system.
Why do many people lack magnesium? If you drink alcoholic beverages (even one glass of wine counts) more than three times a week, you are at risk. Wine, beer, and cocktails are excellent diuretics, and magnesium is easily and quickly excreted from the body with liquid.
Coffee with a bun
Magnesium is needed for proper carbohydrate metabolism — it helps to control glucose levels. If you are fond of coffee with donuts— you risk doubly: the diuretic effect of coffee and fast carbohydrates is a guaranteed rapid withdrawal of magnesium from the body.
When you lack calcium and magnesium, the metabolic process is disrupted: your body cannot properly absorb proteins, fats, and carbohydrates, and metabolism slows down.
Don’t like yourself in the mirror — the complexion is too bad, puffiness, circles under the eyes? There is magnesium deficiency again: it plays an important role in normal blood pressure.
Birth control pills
If you regularly take oral contraceptives, your “artificial” estrogen contributes to a faster withdrawal of magnesium from the body.
Rich in magnesium foods
High-magnesium foods should be on your table every day! Choose nuts and seeds, beans, dried fruits, cocoa, oatmeal, buckwheat, and wheat porridge, greens – especially fresh spinach, carrots and beets, bananas.