Magnesium: An important mineral for the nervous system and muscles

Magnesium: An important mineral for the nervous system and muscles is a detailed review

1. The role of magnesium in the body: key functions and mechanisms

Magnesium (MG) is a vital mineral that occupies the fourth place in the prevalence in the human body and is the second most common intracellular cation after potassium. It plays a critical role in hundreds of biochemical reactions, supporting the health of the nervous system, muscle function, cardiovascular system, bones and energy metabolism. Understanding multifaceted magnesium functions is necessary to maintain optimal health and prevent diseases.

1.1. Nervous system:

Magnesium is a key regulator of neurotransmission, the process of transmitting signals between nerve cells. It acts as a natural block of calcium channels, which helps to prevent the overexcitation of neurons and protects the brain from exaytotoxicity – damage to cells caused by excessive stimulation of the neurotransmitter of glutamate.

• Regulation of neurotransmitters: Magnesium is involved in the synthesis and release of neurotransmitters, including serotonin, dopamine and norepinephrine, which play an important role in regulating mood, sleep and cognitive functions. Magnesium deficiency can disrupt the balance of these neurotransmitters, leading to anxiety, depression and insomnia.
• Protection against exteitotoxicity: Magnesium blocks NMDA receptors (N-methyl-D-ASPARTAT), which are glutamate receptors playing a key role in ex areitotoxicity. The lack of magnesium can make neurons more susceptible to damage caused by excessive stimulation of glutamate, which can contribute to the development of neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.
• Myelinization of nerve fibers: Magnesium is involved in the formation of the myelin shell, which isolates the nerve fibers and provides fast and effective transmission of nerve impulses. Magnesium deficiency can lead to demyelinization, which violates the transmission of nerve signals and can cause various neurological symptoms, such as numbness, tingling and muscle weakness.
• Regulation of ion channels: Magnesium affects the activity of various ion channels in nerve cells, including calcium, sodium and potassium channels. These channels play an important role in maintaining the membrane potential and generating nerve impulses. Magnesium deficiency can disrupt the function of these channels, which leads to impaired nervous excitability and increased sensitivity to stress.
• Reducing anxiety and stress: Magnesium plays a role in reducing the level of hormone stress cortisol, contributing to a feeling of relaxation and calm. It can also improve the function of the GABA (gamma-aminomatic acid), neurotransmitter, which has a calming effect on the nervous system.

1.2. Muscle function:

Magnesium is necessary for the contraction and relaxation of muscles. It acts as a calcium antagonist, adjusting the flow of calcium into muscle cells. Calcium is necessary for muscle contraction, and magnesium helps to relax muscles after contraction.

• Muscle contraction: Magnesium is associated with ATP (adenosine triphosphate), the main source of energy for cellular processes, including muscle contraction. The Magnesium-ATF complex is necessary for the activation of myosin, a protein that interacts with the actin to cause muscle contraction.
• Muscle relaxation: Magnesium competes with calcium for connecting with the troponin, protein, which regulates the interaction of actin and myosin. When magnesium binds to the troponin, it prevents the binding of calcium, which leads to muscle relaxation.
• Prevention of muscle seizures: Magnesium deficiency can lead to muscle cramps, cramps and ticks, since the balance between the reduction and relaxation of muscles is disturbed. Magnesium helps maintain the normal function of muscles and prevents involuntary contractions.
• Maintaining electrolyte balance: Magnesium is involved in maintaining the electrolyte balance in muscle cells, which is necessary for normal muscle function. It helps to regulate the level of potassium, sodium and calcium in cells, ensuring the correct transmission of nerve impulses and muscle contraction.
• Reducing muscle fatigue: Magnesium is involved in energy metabolism and helps to reduce muscle fatigue during physical exercises. It contributes to the transport of glucose into muscle cells and is involved in the synthesis of ATP, providing muscles with energy.

1.3. Cardiovascular system:

Magnesium plays an important role in maintaining the health of the cardiovascular system. It helps to regulate blood pressure, heart rhythm and endothelium function – the inner layer of blood vessels.

• Blood pressure regulation: Magnesium helps to relax blood vessels, improving blood flow and reducing blood pressure. It can also reduce the production of angiotensin II, a hormone that narrows blood vessels and increases blood pressure.
• Maintaining heart rhythm: Magnesium helps maintain a normal heart rhythm, regulating the electrical activity of the heart. It participates in the transport of potassium ions and calcium through cell membranes, which is necessary for the correct reduction and relaxation of the heart muscle. Magnesium deficiency can lead to arrhythmias, an irregular heart rhythm.
• Improving the function of the endothelium: Magnesium contributes to a healthy function of the endothelium, the inner layer of blood vessels. It helps reduce inflammation, improve blood flow and prevent blood clots.
• Reducing the risk of cardiovascular diseases: Studies show that sufficient consumption of magnesium can reduce the risk of cardiovascular diseases, such as hypertension, atherosclerosis, coronary heart disease and stroke.
• Cholesterol level regulation: Some studies show that magnesium can help regulate blood cholesterol, reducing the level of “poor” cholesterol (LDL) and increasing the level of “good” cholesterol (HDL).

1.4. Bone fabric:

Magnesium is an important component of bone tissue and plays a role in the formation and maintenance of bone density. It also affects the activity of osteoblasts (cells that form the bone) and osteoclasts (cells that destroy the bone).

• Bone tissue formation: Magnesium is involved in the formation of hydroxyapatitis crystals, the main mineral component of bone tissue. It also contributes to the absorption of calcium and vitamin D, which are necessary for the health of bones.
• Maintenance of bone density: Magnesium helps maintain bone density and prevents the loss of bone mass, especially in women during menopause. Sufficient consumption of magnesium can reduce the risk of osteoporosis and fractures.
• Regulation of the activity of osteoblasts and osteoclasts: Magnesium affects the activity of osteoblasts and osteoclasts, regulating the balance between the formation and destruction of bone tissue. It can stimulate the activity of osteoblasts and suppress the activity of osteoclasts, contributing to an increase in bone mass.
• Improving calcium assimilation: Magnesium is necessary for the proper assimilation of calcium. It helps to transport calcium into the bones and prevents its deposition in soft tissues, such as kidneys and arteries.
• Reduction of risk of fractures: Studies show that sufficient magnesium consumption can reduce the risk of fractures, especially in the elderly.

1.5. Energy exchange:

Magnesium is a key participant in energy exchange, playing an important role in the production and use of ATP, the main source of energy for cells.

• Production ATP: Magnesium is necessary for the activation of enzymes involved in glycolysis, the Crebs cycle and oxidative phosphorylation – the processes that are performed by ATP. It is also associated with ATP, forming a complex of magnesium-Atf, ​​which is an active form of ATP.
• ATF use: Magnesium is involved in the use of ATP for various cellular processes, such as muscle contraction, transmission of nerve impulses and ion transport. It helps to stabilize the structure of ATP and ensures its correct functioning.
• Regulation of blood glucose levels: Magnesium plays a role in the regulation of blood glucose levels, improving insulin sensitivity and contributing to the transport of glucose into cells. Magnesium deficiency can lead to insulin resistance and increased risk of type 2 diabetes.
• Reduced fatigue: Magnesium helps reduce fatigue and increase energy level, participating in energy metabolism and maintaining the normal function of muscles and nervous system.
• Metabolism support: Magnesium is involved in many metabolic processes, including the synthesis of proteins, DNA and RNA. It is also necessary to activate enzymes that participate in the metabolism of carbohydrates, fats and proteins.

2. The causes and symptoms of magnesium deficiency

Magnesium deficiency, or hypomagnesia, is a common state that often remains non-system due to non-specific symptoms and difficulties in detecting standard blood tests. It is important to understand the causes and symptoms of magnesium deficiency for timely diagnosis and treatment.

2.1. Causes of magnesium deficiency:

• Insufficient consumption with food: A modern diet, rich in processed products, refined carbohydrates and sugar, often contains little magnesium. Insufficient consumption of fruits, vegetables, nuts, seeds and whole grains can lead to magnesium deficiency.
• Violation of magnesium absorption: Some diseases and conditions can disrupt the absorption of magnesium in the intestine, including irritable intestines (SRK), Crohn’s disease, celiac disease and intestinal resection.
• Taking some drugs: Some drugs can increase magnesium excretion from the body or disrupt its absorption, including diuretics (diuretics), proton pump inhibitors (IPP), antibiotics (for example, aminoglycosides and tetracycline), cisplatin and some immunosuppressants.
• Chronic diseases: Chronic diseases, such as type 2 diabetes, chronic kidney disease and alcoholism, can increase the risk of magnesium deficiency.
• Age: Elderly people are more prone to deficiency of magnesium due to a decrease in the absorption of magnesium in the intestines, changes in the function of the kidneys and taking more drugs.
• Alcohol abuse: Alcohol increases the excretion of magnesium from the body through the urine and can violate its absorption in the intestines.
• High stress: Chronic stress can increase magnesium elimination from the body, since magnesium is used to synthesize stress hormones.
• Excessive physical activity: Intensive physical exercises can increase the need for magnesium, since it is lost with later.

2.2. Symptoms of magnesium deficiency:

Symptoms of magnesium deficiency can be diverse and non -specific, which complicates its diagnosis. Some of the most common symptoms include:

• Muscle cramps and spasms: Muscle convulsions, cramps, tics and tremor are one of the most common symptoms of magnesium deficiency.
• Muscle weakness: Magnesium deficiency can lead to muscle weakness and fatigue.
• Fatigue and weakness: A feeling of fatigue, weakness and exhaustion of energy is a common symptom of magnesium deficiency.
• Insomnia: Magnesium plays a role in the regulation of sleep, and its deficit can lead to insomnia, difficulties with falling asleep and intermittent sleep.
• Anxiety and irritability: Magnesium deficiency can disrupt the balance of neurotransmitters, leading to anxiety, irritability and nervousness.
• Depression: Some studies associate magnesium deficiency with an increased risk of depression.
• Headaches: Headaches, including migraines, can be associated with magnesium deficiency.
• Arrhythmia: Magnesium deficiency can disrupt the electrical activity of the heart, leading to arrhythmias, an irregular heart rhythm.
• High blood pressure: Magnesium helps regulate blood pressure, and its deficiency can contribute to the development of hypertension.
• Constipation: Magnesium helps to soften the chair, and its deficit can lead to constipation.
• Osteoporosis: Magnesium deficiency can increase the risk of osteoporosis and fractures.
• Numbness and tingling: Numbness and tingling in the limbs can be signs of magnesium deficiency.
• Increased noise sensitivity: Some people with magnesium deficiency become more sensitive to noise.
• Nausea and vomiting: In some cases, magnesium deficiency can cause nausea and vomiting.

It is important to note that the presence of one or more of these symptoms does not necessarily mean that you have a magnesium deficiency. For accurate diagnosis, you must consult a doctor and undergo an examination.

3. Diagnosis of magnesium deficiency

Diagnosis of magnesium deficiency can be complex, since standard blood tests (serum magnesium) often do not reflect the true level of magnesium in the body. This is due to the fact that most of the magnesium (about 99%) is inside the cells, and serum magnesium reflects only a small part of the common magnesium.

3.1. Blood test (whey magnesium):

This is the most common method for diagnosing magnesium deficiency. However, as mentioned above, it has restrictions and may not reveal a deficiency of magnesium, especially in the early stages. The normal range of serum magnesium is usually 0.75-0.95 mmol/L (1.8-2.3 mg/DL). The level below 0.75 mmol/L may indicate a deficiency of magnesium.

3.2. Magnesium analysis in red blood cells (RBC magnesium):

This analysis measures the level of magnesium inside red blood cells (red blood cells) and can be a more accurate indicator of the general level of magnesium in the body than whey magnesium. The normal range of Magnesium RBC is usually 4.0-6.8 mg/DL.

3.3. Magnesium excretion Test with urine:

This test measures the amount of magnesium, which is excreted in the urine within 24 hours. He can help determine how well the body holds magnesium. If there is too much magnesium with urine, this may indicate a deficiency of magnesium.

3.4. Functional tests:

Some doctors use functional tests to assess the status of magnesium, such as:

• Magnesium retention test: Magnesium is administered intravenously, and then the amount of magnesium is measured, which is excreted in the urine. If the body holds more magnesium, this may indicate a deficiency of magnesium.
• Electrocardiogram (ECG): ECG can detect arrhythmias, which can be associated with a deficiency of magnesium.
• Symptoms Assessment: The doctor can evaluate the patient’s symptoms and the medical history to determine if he has a risk of magnesium deficiency.

3.5. Anamnesis and physical examination:

The doctor must collect a detailed history of the patient, including information about the diet, drugs taken, chronic diseases and symptoms. Physical examination can help identify signs of magnesium deficiency, such as muscle cramps and tremor.

It is important to note that none of these tests is perfect, and the doctor must take into account all the factors, including symptoms, anamnesis and test results, in order to make an accurate diagnosis of magnesium deficiency.

4. Sources of magnesium in nutrition

Obtaining a sufficient amount of magnesium with food is the best way to maintain a healthy level of magnesium in the body. Fortunately, many products are rich in magnesium and can be easily included in the diet.

4.1. Products rich in magnesium:

• Green sheet vegetables: Spinach, Mangold, Cale and other greens are excellent sources of magnesium.
• Nuts and seeds: Almonds, cashews, Brazilian nuts, pumpkin seeds and sunflower seeds contain a large amount of magnesium.
• Whole grain products: Brown rice, film, oatmeal and whole grain bread are good sources of magnesium.
• Legumes: Black beans, chickpeas, lentils and other legumes are rich in magnesium.
• Dark chocolate: Dark chocolate with a high content of cocoa (70% and higher) is a good source of magnesium, as well as antioxidants.
• Avocado: Avocado contains a lot of magnesium, as well as beneficial fats and other nutrients.
• Bananas: Bananas are a good source of magnesium and potassium.
• Fat fish: Salmon, mackerel and other oily fish contain magnesium, as well as omega-3 fatty acids.
• TOF: Tofu is a good source of magnesium and protein.
• Dried fruits: Figs, dates and dried apricots contain magnesium, as well as fiber and other nutrients.

4.2. Tips for increasing magnesium consumption with food:

• Include more products rich in magnesium in the diet: Try to use at least a few portions of products rich in magnesium daily.
• Prepare food at home: When cooking at home, you can control the ingredients and make sure that you use products rich in magnesium.
• Avoid processed products: Processed products often contain little magnesium and a lot of sugar and refined carbohydrates, which can worsen the absorption of magnesium.
• Soak nuts and seeds: Soaking nuts and seeds before use can improve their absorption.
• Drink enough water: A sufficient amount of water is necessary for proper absorption of magnesium.
• Limit the use of caffeine and alcohol: Caffeine and alcohol can increase magnesium excretion from the body.

4.3. Recommended daily dose of magnesium:

The recommended daily dose of magnesium varies depending on age, gender and health. General recommendations are as follows:

• Men (19-30 years old): 400 mg
• Men (31+ years): 420 mg
• Women (19-30 years old): 310 mg
• Women (31+ years): 320 mg
• Pregnant women: 350-360 mg
• Women’s nursing: 310-320 mg

It is important to note that these recommendations are common, and you may need more or less magnesium, depending on your individual needs. Consult a doctor or nutritionist to determine the optimal dose of magnesium for you.

5. Magnesium additives: types, dosage and safety

If you cannot get a sufficient amount of magnesium with food, magnesium additives can be a useful way to increase the level of magnesium in the body. However, it is important to choose the correct type of magnesium additive, observe the recommended dosage and know about possible side effects.

5.1. Types of magnesium additives:

There are several different types of magnesium additives, each of which has its own characteristics in terms of assimilation and effects on the body:

• Magnesium oxide: This is the most common and cheap type of magnesium additive. However, it is poorly absorbed by the body (only about 4% is absorbed). It can cause gastrointestinal disorders, such as diarrhea.
• Magnesium citrate: Magnesium citrate is better absorbed than magnesium oxide, and has a laxative effect, which can be useful for constipation.
• Magnesium glycinate: Magnesium glycinate is well absorbed and does not cause gastrointestinal disorders. It can also have a calming effect on the nervous system.
• Magnesium tronate: Magnesium tronate has a high ability to penetrate into the brain and can improve cognitive functions and memory.
• Magnesium sulfate (English salt): Magnesium sulfate is mainly used for external use (bath) for muscle relaxation and removal of pain.
• Magnesium chloride: Magnesium chloride is well absorbed and can be used both inside (in the form of additives) and externally (in the form of oil or lotion).
• Taurat Magnesium: Magnesium Taurat contains the Taurin amino acid and can be healthy for the health of the cardiovascular system.
• Malat Magnesium: Magnesium Malat contains apple acid and can be useful for fibromyalgia and chronic fatigue syndrome.

The choice of type of magnesium additive depends on your individual needs and preferences. Magnesium glycinate and magnesium tronate are usually well tolerated and well absorbed. Magnesium citrate can be useful for constipation, and magnesium sulfate – for muscle relaxation.

5.2. Dosage of magnesium additives:

The recommended dosage of magnesium additives varies depending on the type of additive, age, floor and health. It is usually recommended to start with a low dose (for example, 100-200 mg per day) and gradually increase it until the desired effect is achieved.

It is important not to exceed the upper limit of magnesium consumption, which is 350 mg per day from additives (in addition to magnesium received from food). Exceeding this limit can lead to side effects, such as diarrhea, nausea and cramps in the abdomen.

5.3. Safety of magnesium additives:

Magnesium additives are usually safe for most people, if you take them in recommended doses. However, some people may have side effects, such as:

• Diarrhea: This is the most common side effect of magnesium additives, especially when taking high doses or when using additives that are poorly absorbed (for example, magnesium oxide).
• Nausea: Nausea can also occur when taking magnesium additives.
• Abdominal cramps: Spasms in the abdomen can be caused by irritation of the intestines with magnesium.
• Low blood pressure: Magnesium can reduce blood pressure, so people with low blood pressure should take magnesium additives with caution.
• Cardiac violation: In rare cases, high doses of magnesium can cause heart rhythm.

5.4. Interaction with drugs:

Magnesium additives can interact with some drugs, such as:

• Antibiotics (tetracycline and chinolons): Magnesium can reduce the absorption of these antibiotics.
• Diuretics (diuretics): Some diuretics can increase magnesium elimination from the body.
• Proton pump inhibitors (IPP): Long -term use of IPP can reduce the level of magnesium in the body.
• Bisphosphonates: Magnesium can reduce the absorption of bisphosphonates used to treat osteoporosis.

If you take any drugs, consult a doctor before taking magnesium additives.

5.5. Contraindications:

Magnesium additives are not recommended for people with the following conditions:

• Severe renal failure: The kidneys play an important role in the regulation of the level of magnesium in the body, and with renal failure, hypermagnium (excess magnesium in the blood) can occur.
• Myasthenia Gravis: Magnesium can worsen the symptoms of Miastenia Gravis.
• Atrioventricular blockade of the heart: Magnesium can slow down the heart rhythm and worsen the condition with atrioventricular blockade.

6. Magnesium and health: use for various diseases

Magnesium plays an important role in maintaining health, and its deficiency can contribute to the development of various diseases. Sufficient consumption of magnesium can be useful in the treatment and prevention of the following conditions:

6.1. Migraine:

Studies show that magnesium deficiency can play a role in the development of migraine. Magnesium helps to relax the blood vessels in the brain and reduce the excitability of neurons, which can reduce the frequency and intensity of migraines. Magnesium additives, especially citrate or magnesium glycinate, can be effective for migraine prevention.

6.2. Anxiety and depression:

Magnesium is involved in the regulation of neurotransmitters, such as serotonin and GABA, which play an important role in regulating mood and anxiety. Magnesium deficiency can disrupt the balance of these neurotransmitters, leading to anxiety, depression and insomnia. Magnesium additives can help reduce symptoms of anxiety and depression, especially in people with magnesium deficiency.

6.3. Type 2 diabetes:

Magnesium plays a role in the regulation of glucose levels in the blood and sensitivity to insulin. Magnesium deficiency is often found in people with type 2 diabetes and can worsen control over the level of glucose in the blood. Magnesium additives can help improve insulin sensitivity and reduce blood glucose in people with type 2 diabetes.

6.4. Cardiovascular diseases:

Magnesium helps regulate blood pressure, heart rhythm and endothelium function – the inner layer of blood vessels. Magnesium deficiency can contribute to the development of hypertension, arrhythmias and other cardiovascular diseases. Sufficient consumption of magnesium can reduce the risk of cardiovascular diseases and improve the function of the heart.

6.5. Osteoporosis:

Magnesium is an important component of bone tissue and plays a role in the formation and maintenance of bone density. Magnesium deficiency can increase the risk of osteoporosis and fractures. Magnesium additives can help improve bone density and reduce the risk of fractures, especially in women during menopause.

6.6. Muscle cramps and spasms:

Magnesium is necessary for the contraction and relaxation of muscles. Magnesium deficiency can lead to muscle cramps, spasms and ticks. Magnesium additives can help prevent muscle cramps and cramps, especially in athletes and pregnant women.

6.7. Premenstrual voltage syndrome (SPM):

Magnesium can help alleviate the symptoms of SPM, such as anxiety, irritability, bloating and chest soreness. Magnesium additives can help reduce these symptoms and improve overall well -being during the menstrual cycle.

6.8. Fibromyalgia:

Some studies show that magnesium can help relieve symptoms of fibromyalgia, such as pain, fatigue and sleep disturbance. Malate additives can be especially useful for fibromyalgia.

7. Factors that improve and worsen the absorption of magnesium

The assimilation of magnesium is a complex process that many factors affect. Understanding these factors can help optimize the level of magnesium in the body.

7.1. Factors that improve the assimilation of magnesium:

• Vitamin D: Vitamin D helps to improve the absorption of magnesium in the intestines.
• Vitamin B6: Vitamin B6 is necessary for magnesium transport in cells.
• Fiber: Moderate fiber consumption can improve the absorption of magnesium.
• Protein: Enough protein consumption can improve the absorption of magnesium.
• Healthy intestines: A healthy intestine with a variety of microbiota contributes to the better absorption of magnesium.

7.2. Factors worsening the assimilation of magnesium:

• Fitat: Fitates contained in cereals, legumes and nuts can be associated with magnesium and prevent its absorption. Soaking cereals, legumes and nuts before use can reduce the content of phitates.
• Oksalates: The oxalates contained in spinach, rhubarb and some other products can contact Magnesium and impede its absorption.
• High calcium consumption: Excessive calcium consumption can compete with magnesium for absorption in the intestine.
• Alcohol: Alcohol increases the excretion of magnesium from the body and can violate its absorption.
• Caffeine: Caffeine can increase the excretion of magnesium from the body.
• Sahar: High sugar consumption can worsen the absorption of magnesium.
• Processed products: Processed products often contain little magnesium and many ingredients that can worsen its assimilation.
• Some drugs: Some drugs, such as diuretics and proton pump inhibitors, can worsen the absorption of magnesium.
• Intestinal diseases: Intestinal diseases, such as irritable intestinal syndrome (SRK) and Crohn’s disease, can violate magnesium absorption.
• Inflammation: Chronic inflammation can worsen the absorption of magnesium.

8. The role of magnesium in sports and physical activity

Magnesium plays an important role in maintaining optimal physical performance and restoration after training. It is involved in energy metabolism, muscle contraction, transfer of nervous impulses and regulation of electrolyte balance, which makes it necessary for athletes and people who lead an active lifestyle.

8.1. Advantages of magnesium for athletes:

• Improving energy metabolism: Magnesium is involved in the production of ATP, the main source of energy for cells, which helps to increase endurance and reduce fatigue during training.
• Maintaining muscle function: Magnesium is necessary for the contraction and relaxation of muscles, preventing muscle cramps, cramps and tics.
• Improving recovery after training: Magnesium helps to reduce inflammation and oxidative stress, contributing to a faster restoration of muscles after training.
• Electrolyte balance regulation: Magnesium helps maintain electrolytic balance in muscle cells, which is necessary for normal muscle function and preventing dehydration.
• Reduced muscle pain: Magnesium can help reduce muscle pain and soreness after training.
• Improvement: Magnesium promotes relaxation and improves sleep quality, which is important for the restoration and growth of muscles.

8.2. The need for magnesium among athletes:

Athletes, especially those who are engaged in intensive training, have a higher need for magnesium than people who lead a sedentary lifestyle. This is due to the fact that magnesium is lost with later during training and is used for energy about