Magnesium is a very important mineral for the body, which people often ignore. Usually, when it comes to nutrition, protein, iron, calcium or vitamins are mentioned more, but magnesium is also equally important. It takes part in hundreds of chemical processes in the body and its deficiency can give rise to many serious problems.

Often we focus more on vitamins and forget that minerals are also very important for the body. We talked to Dr. Sameer about the problem caused by magnesium deficiency. He told that the deficiency of this mineral in the body should not be taken lightly.

What is Magnesium and how does it work?

According to Dr. Sameer (MBBS, Kolkata), magnesium is an essential mineral, which is involved in more than 300 enzymatic reactions in the body. It helps in muscle function, regulates the nervous system, balances blood sugar and strengthens bones. About 60 percent of the total magnesium present in the body is found in bones, while the rest is in muscles, tissues and blood.

This mineral also plays an important role in energy production. When we eat food, the body converts it into energy and magnesium acts as an important co-factor in this process.

Why is magnesium important for the body

• It controls the work of muscles and nerves. If the level of magnesium in the body is correct, the muscles contract and relax properly. Its deficiency can cause muscle cramps and weakness. Due to which there may be problem of pain in hands and legs.
• This is very important for heart health. Magnesium helps in maintaining normal heartbeat. It is also helpful in controlling blood pressure, which reduces the risk of heart attack and stroke.
• It plays a role in strengthening bones. Often people consider only calcium to be necessary for bones, but magnesium along with calcium also maintains the strength of bones.
• It helps in controlling blood sugar level. Many research suggests that taking adequate amounts of magnesium can reduce the risk of type 2 diabetes.
• It is also important for mental health. Magnesium helps reduce stress and anxiety and improves sleep quality.

Why does magnesium deficiency occur?

Magnesium deficiency has become common in today’s lifestyle. There can be many reasons behind this. Bad eating habits. Processed food, junk food and refined grains contain very little magnesium. The second reason is the decline in soil quality. Due to modern farming, nutrients have decreased in the soil, due to which the amount of magnesium in fruits and vegetables has also decreased.

Apart from these, stress and unbalanced lifestyle. When there is too much stress, the body uses more magnesium, which can lead to its deficiency. Some diseases like diabetes, digestive problems and kidney problems can also cause magnesium deficiency.

What are the symptoms of magnesium deficiency?

• Muscle cramps or jerks. Cramps, especially in the legs at night, can be a sign of this.
• Fatigue and weakness. Feeling lack of energy in the body may be to magnesium deficiency.
• Sleep problems. If you do not sleep well or have frequent sleep disturbances, one reason for this could be magnesium deficiency.
• Mental stress and irritability. Magnesium helps keep the nervous system calm, so its deficiency can increase anxiety and mood swings.
• Irregular heartbeat. In serious cases this situation can also be dangerous.

What are the side effects of magnesium deficiency?

If magnesium deficiency persists in the body for a long time, it can have serious consequences. This can increase the risk of heart disease. Magnesium deficiency can increase blood pressure. Along with this, the risk of heart attack and stroke increases. Weakness of bones. Prolonged deficiency can increase the risk of osteoporosis, in which the bones become weak. Magnesium affects insulin sensitivity, so its deficiency can cause problems in blood sugar control. Magnesium deficiency affects mental health. Depression, anxiety and sleep problems may be linked to magnesium deficiency. This causes problems with muscles and nerves. Frequent cramps, weakness and tremors can be the result.

What are good sources of magnesium?

• Green leafy vegetables like spinach, fenugreek and mustard are good sources of it.
• Nuts and seeds like almonds, cashews, pumpkin seeds and sunflower seeds also contain good amounts of magnesium.
• Whole grains like oats, brown rice and quinoa are also good sources.
• Fruits such as bananas and avocados also provide magnesium.
• Dark chocolate is also considered a good source of magnesium, but it should be consumed in limited quantities.

Is it necessary to take supplements?

If a person has severe magnesium deficiency, then supplements can be taken with the advice of a doctor. But it is not right to take supplements without advice, because taking excessive amounts of magnesium can cause diarrhea, nausea and other problems. Most people can fulfill their needs only through a balanced diet.

How much quantity is required in a day?

A normal adult male needs about 400 to 420 mg of magnesium daily, while for women this amount is between 310 to 320 mg. Its requirement may be slightly higher in pregnant women.