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Magnesium | Sources | health benefits | deficiency

Magnesium is essential for the performance of numerous functions, referring to cardiac, renal, metabolic and neuromuscular function.

Sources of magnesium in food

Plant sources that contain large amounts of magnesium are:

- Greens and vegetables with green leaves
- Grain cereal
- Walnuts, hazelnuts, almonds
- Seeds
- Soya, beans, peas
- Kale, broccoli, spinach
- Potatoes
- Banana
- Fish, sea food
- Mushrooms
- Black chocolate

In foods of animal origin, magnesium can be found in sufficient quantities in red meat.

Natural mineral sources of magnesium are organic rocks, and especially spring water.

Sources of magnesium in food

Foods with lots of sugar, fat, white flour, as well as ready-made meals are low in magnesium, while coffee, soft drinks and alcohol inhibit absorption of magnesium in the small intestine.

It is advisable to take magnesium with vitamin B complex, because the level of vitamin B6 in the body affects how magnesium will be adopted from the food.

Health benefits of magnesium

1. The nervous system

Magnesium transmits nerve impulses between muscles and nerve endings, so it is necessary for the normal operation of the muscular apparatus, without the appearance of muscle cramps.

2. The digestive tract

In the digestive tract magnesium has task to improve the motor skills of the stomach and intestines, to increase the tone of the stomach and to attract water into the intestine; thereby magnesium increasing the osmotic pressure and conclusion is the positive effect in the intestines.

3. Central nervous system

Magnesium acts as a natural hypnotic and affects state of drowsiness, sleep and reassurance.

4. Cardiovascular system

Magnesium acts on receptors of blood vessels and its effect is the creation of hypotension, or low blood pressure

Magnesium is a natural drug of choice in patients with hypertension. 

Also, for a person who died of a heart attack, it was confirmed the presence of reduced quantities of magnesium in heart muscle.

5. Metabolic activity

Magnesium is a precursor to other vitamins, such as vitamin C and vitamins of B group.  

Presence of magnesium is necessary in order for properly absorbed these vitamins in the body. 

It is also known relationship between magnesium and potassium. All discord leads to metabolic disorders, like hypomagnesaemia

Magnesium also participates in the metabolism of digestive enzymes, and is responsible for regulating blood cholesterol levels.

Magnesium deficiency

Symptoms that commonly accompany a deficiency of magnesium in the body are:

- Migraine and migraine attacks

Migraines are often vulnerable women than men, due to hormonal status of the organism, but the migraine can occur due to magnesium deficiency. 

If there are regular intake of sufficient amounts of magnesium from food, migraines will be withdrawn.

- Painful menstruation and cramps

The symptoms that occur before menstruation, dysmenorrhea, abdominal cramps or bloating can be easily rectified with preparations of magnesium. 

Women should take magnesium in the period before the expected cycle in the manner to prevent cramps and bloating.

- Painful muscle cramps

Deficiency of magnesium is usually noticeable in the form of spasms in the muscles of the legs

It occurs people of 40-50 years of age, although today it can be seen cases in younger generations. 

Strong leg cramp that doesn't pass can be repaired by taking magnesium preventively.

- Other symptoms of magnesium deficiency

- Restlessness, anxiety

- Heart disorder arrhythmias

- Nausea, vomiting

- Lack of concentration and attention

Which categories need large amounts of magnesium?

Physiological conditions, breastfeeding, sports activities, greater physical efforts require increased intake of magnesium through food preparation. 

With diarrhea and vomiting a lot of magnesium looses, so it must be recovered by rehydrating. 

People with diabetes, and with disorder of the thyroid gland, also leads to magnesium deficiency.

Stress hormones, adrenaline and noradrenaline, enhanced ejection of magnesium from the body.


  1. Thanks for the information but where do you find Black chocolate.

  2. I think she just means dark chocolate,which can be found in health food stores and regular supermarkets. I get mine at the local Stop&Shop. They sell decent quality brands like. Ghirrardelli ranging from 70%-93% cocoa. Or you can buy baking chocolate which is 100% cocoa. It has a slightly bitter taste because they don't add sugar to it. It also comes in a bigger bar. The stuff they sell in health food stores comes in fancy packaging and is greatly overpriced. Hope this helps.

    1. I misspelled the company's name, it is Ghirardelli. Also, my comment about the chocolate sold in health food stores is not an established fact, it is strictly my opinion.


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