The daily rate of magnesium for humans

Magnesium is necessary for the normal course of many processes in the body. He does it only with food. Constantly consumed and does not accumulate. Therefore, it is necessary that a certain amount of it arrive on a daily basis.

The daily norm of magnesium depends on the person's sex, age and health status. In modern society, there is often a mineral deficiency. And especially there is a deficiency of magnesium.

An ordinary balanced diet can fill almost all the needs for this micronutrient, but the problem is that now more and more people are eating the wrong way. After all, semi-finished products, refined and processed food do not contain enough trace elements.

Functions of magnesium in the body

This element is necessary for the proper course of metabolic processes, for the assimilation of nutrients. Without magnesium, normal performance is not possible. After all, it has the following properties:

• Is 50% of bone mass;
• Improves the state of the respiratory system;
• Participates in the work of the heart;
• Calms the nervous system;
• Normalizes the work of the digestive system;
• Improves the condition of the sexual organs of a woman, helps in the proper course of pregnancy and regulates the hormonal background;
• Participates in the processes of blood clotting;
• Serves as a source of energy for each cell;
• Helps in the assimilation of certain vitamins, for example, B ₆ ;
• Participates in calcium and sodium metabolism.

When you need an increased amount of magnesium

This element regulates the balance of calcium and sodium. It contributes to the normalization of the activity of the heart and the nervous system. If the body receives a daily rate of magnesium, it helps to prevent heart attacks and strokes, inhibits the development of coronary heart disease. This element improves the condition of the heart muscle and smooth muscles of other organs. An additional method of magnesium is useful for bronchial asthma, bronchitis, increased blood pressure.

It also participates in the process of calcium intake into bone tissue. Without it, the body does not absorb calcium from food and develop various diseases of the musculoskeletal system, for example, osteoporosis or arthrosis. Therefore, magnesium is also useful for teeth.

In addition, magnesium has a positive effect on carbohydrate metabolism, regulating the balance in the blood glucose. It actively interacts with insulin, improving its assimilation, so it is necessary for patients with diabetes mellitus.

The daily magnesium norm is raised during pregnancy, during the period of increased growth, after severe diseases, with alcoholism, and increased physical exertion. It is necessary for the elderly, as it stimulates the processes of cell regeneration.

Magnesium in products

The daily norm of this element enters the body mainly from food. Therefore, in order to regulate the mineral metabolism, it is necessary to know in which products it contains the greatest amount. Most often, the lack of magnesium is felt by those who observe low-calorie diets or eat few vegetables and fruits. After all, most of it is contained in products of plant origin:

• In cereals, especially rice, corn, wheat bran, oatmeal, buckwheat, rye bread;
• In beans - beans, peas, lentils;
• Vegetables - broccoli, carrots, beets;
• Fruits and berries, especially in bananas, peaches, strawberries;
• Nuts - almonds, peanuts and cashews;
• Greens, especially in spinach, basil and green onions;
• Cocoa, bitter chocolate;
• In the seeds of pumpkin, sunflower, sesame.

But this element is also in products of animal origin. The daily norm of magnesium can be contained in beef, chicken meat, milk, cottage cheese, herring, chicken eggs.

How to prevent magnesium loss

But not always this element is properly absorbed from the products. Even if the diet contains enough magnesium, the daily dose of which depends on many factors, the body may experience its deficiency. To avoid this, it is necessary to exclude the reasons contributing to its losses or misunderstanding.

First of all, this is excessive consumption of alcoholic beverages, strong tea and coffee. Smoked products, fatty meat, an abundance of animal fats also interfere with the absorption of magnesium. Tobacco smoke and stress also contribute to lowering its level.

Some drugs interfere with the assimilation of trace elements or speed up their excretion from the body. These are antibiotics, contraceptives, diuretics, corticosteroids.

Large losses of magnesium are observed with increased sweating, chronic diseases of the small intestine, with dysbiosis, chemotherapy, poisoning with certain chemicals. Decrease in its level is due to renal failure, helminthiosis, diabetes, alcoholism, rickets.

What happens when magnesium is deficient?

If an inadequate amount of this element enters the body with food or if it is not absorbed for some reason, there may be various violations in the state of health:

• Fluctuations in blood pressure;
• Violation of the heart;
• Muscle cramps;
• Brittle hair, nails;
• Impaired skin sensitivity, numbness, tingling;
• Develops urolithic or cholelithiasis;
• Decreased immunity;
• There is irritability, various phobias;
• headache;
• Depression, sleep disturbances;
• Decreased memory and concentration of attention;
• Disturbance of the digestive system.

Norms of magnesium

Most of all magnesium is contained in soft tissues - especially in muscles. A lot of it is also in the bones. In total, the body contains about 25 g of this element. The daily norm of magnesium for a person is about 0.5 g. In such quantities, it must be delivered daily. The exact dosages depend on age, sex and health status.

The least amount of magnesium is required for children. Newborns have a reserve of mineral substances, which has been inherited from the mother. But gradually they are spent. Therefore, by the year the baby's need increases from 50 mg to 70 mg per day. As the growth and development of the daily magnesium standard for a child increases and is at 7 years 300 mg. Most of all this mineral is needed for adolescents from 14 to 18 years - from 360 to 410 mg.

In an adult, the needs for this mineral depend on sex, age and state of health. The daily norm of magnesium for women under 30 years is 310 mg. But with age, it rises slightly to ensure the normal functioning of the heart, the nervous system and the musculoskeletal system.

And during pregnancy, the need for magnesium increases dramatically. Now a woman should provide this element not only her body, but also a growing baby. Therefore, during pregnancy, during lactation, the magnesium norm increases to 500 mg.

Men for normal life require more of this element. Therefore, you need to make sure that enough food is supplied with food. The daily norm of magnesium for men is 400 mg to 30 years and 420 mg at an older age.

Daily Magnesium for pregnant women

During pregnancy, a woman needs an increased amount of vitamins and minerals. After all, they are spent on the needs of the baby. If magnesium deficiency is observed, serious complications may occur during pregnancy or disability in the development of the child. There may be gestosis, a miscarriage may occur. At the kid at a lack of this microelement the pathologies of joints and defects of heart develop.

Therefore, the daily norm of magnesium for women at this time is increased by one and a half times. It is necessary that the body receives at least 450-500 mg of this microelement daily. And since it is impossible to provide such quantity with food, it is recommended to take additional medicinal products, for example, "Magne B ₆ ".

Preparations of magnesium

In some cases, when it is impossible to ensure sufficient supply of this mineral with food, as well as with its increased needs, the doctor can prescribe medicines. The most commonly used medicines are:

• "Magne B ₆ " is a complex preparation that normalizes the electrolyte balance in the body.
• "Magnesol" is prescribed in case of deficiency of this microelement.
• "Magnerot" is used in the event that the lack of magnesium affected the work of the cardiovascular system.
• "Additive Magnesium" not only normalizes metabolic processes, but also regulates the work of the heart.

When taking pills, all the doctor's recommendations should be followed. Usually, such drugs are prescribed a long course - at least a month. To ensure that the tablets are as good as possible, they should be taken one hour before meals.

Excess magnesium

Despite the fact that this mineral is very important for life, its excessive amount can be dangerous. And if it is impossible to reach an overdose with food, then additional intake of medications and mineral complexes is only permissible according to the doctor's prescription after appropriate tests.

Excess magnesium can also be observed with the use of laxatives or antacid agents, with severe dehydration or kidney failure.

Consequences of an overdose of magnesium may be muscle weakness up to paralysis, drowsiness, lethargy and disruption of the cardiovascular system. Sometimes there are also nausea, diarrhea, loss of appetite, a strong decrease in blood pressure. In the most severe cases, coma or cardiac arrest may occur.