Are Cramps, Weakness, and Irregular Heartbeat All Signs of Magnesium Deficiency? Are you more likely to have stroke or high blood pressure? 6 types of foods that can supplement magnesium
Is magnesium deficiency more likely to cause high blood pressure? What symptoms will there be?
Magnesium is not only the main component of bones, but also important for nerve and heart function. It is also responsible for regulating physiological functions and forming muscle enzymes. Most of the magnesium in the human body is stored in bones. Magnesium is also one of the sources of bone hardness and participates in the synthesis of vitamin D in the liver. Generally speaking, the body needs enough magnesium to help blood vessels relax, produce energy and promote bone development.
When the body is excessively deficient in magnesium, it can cause irregular heartbeats, weakness, muscle pain, disorientation and cramps. Magnesium deficiency can also affect vitamin D activity. As for whether magnesium deficiency is directly related to cardiovascular risks such as hypertension, current research has not yet produced consistent results. But a study of Korean adults found that obese women who had the lowest dietary intake of magnesium were at the highest risk of developing high blood pressure.
In addition, some experiments have shown that when the body is low in magnesium, it is easy to cause the adrenal glands to secrete more catecholamines. Excessive secretion of catecholamines can lead to an increase in blood pressure. On the other hand, most of the “DASH Diet” foods that can help control high blood pressure are rich in natural magnesium, potassium and calcium, but it cannot be inferred that magnesium alone is responsible.
There are also clinical studies that believe that migraine patients have lower levels of magnesium in their bodies. In an observational study, people with higher magnesium intake were able to reduce the risk of stroke by about 8%. Another systematic review of studies reported that higher blood magnesium levels were associated with lower risk of cardiovascular disease, and that dietary intake of up to 250 mg of magnesium per day was associated with reduced ischemic heart disease.
Who is prone to magnesium deficiency? Be careful when taking this medicine
Magnesium participates in more than 300 chemical reactions in the body. Magnesium is abundant in plant and animal food sources. Magnesium is reabsorbed and retained by the kidneys very efficiently, so healthy adults rarely suffer from insufficient dietary intake.
Magnesium deficiency most commonly occurs in people with abnormal kidney function, such as kidney disease or diuretic use. In addition, drinking alcohol will increase the excretion of magnesium, making you more likely to be at risk of magnesium deficiency. People with malabsorption (such as patients with Crohn’s disease), excessive sweating, long-term diarrhea, and type 2 diabetes are also more likely to have low blood magnesium levels.
Postmenopausal women may be at higher risk for osteoporosis, and a short-term study found that increasing food or magnesium supplements can reduce the rate of bone loss in postmenopausal women. Magnesium is important to women’s bone health, but whether magnesium supplementation can prevent osteoporosis needs more research to confirm.
Which natural foods have the most magnesium? Italian coffee can also supplement magnesium
The recommended dietary intake of magnesium is 400 mg per day for men and 310 mg per day for women. Magnesium is found in the chlorophyll of plants, so plant products are rich sources, including dark green vegetables, rice and wheat, squash, beans, nuts, seeds, and broccoli.
Animal sources are mostly milk and meat. Italian coffee and hard water (mineral water) also contain a certain amount of magnesium. Be aware, however, that refined grain products and ultra-processed foods are low in magnesium, and excess magnesium may cause diarrhea.
Whether in the United States or Taiwan, most adults do not consume enough magnesium. Since magnesium deficiency is related to many chronic diseases, a diet rich in magnesium and calcium can help reduce the risk of diabetes in certain groups. The impact of magnesium on blood pressure cannot be underestimated. The average person should eat more natural foods containing magnesium. Increase the intake of various beans, nuts, etc.
Source:
Anne M. Smith/Angela L. Collene: Contemporary Nutrition, pp. 489-528
Magnesium - Harvard School of Public Health
Magnesium and Hypertension in Old Age
Further reading:
