Magnesium: Everything About The Essential Mineral

Summer is a great time to enrich our body with natural vitamins and minerals, but we also lose some of them faster during the hot season.
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One of the minerals that we lose faster in the summer is magnesium. Magnesium deficiency can cause serious health problems, especially for people with weaker hearts, pregnant women, seniors, and children. Vaida Poškaitienė, a pharmacist at Benu, says that those who like to spend time in the water should pay attention to magnesium's presence in their body during the summer. Magnesium deficiency is characterized by muscle cramps, which are especially dangerous when swimming.


"Magnesium is one of the most important minerals in our body that is involved in many of the body's vital functions. Magnesium is needed for a healthy nerve system, for smooth cardiovascular work, for strong bones, and proper functioning of the lungs and muscles. Besides, magnesium helps regulate blood sugar and blood pressure, dilates blood vessels, participates in metabolism and many enzymes, and plays a vital role in calcium metabolism in the body," says the pharmacist.

Cramps Are Not The Only Indicator

During the summer, we move around a lot and sweat more, and much of the magnesium is eliminated from the body with sweat. To lose magnesium, you don't have to exercise heavily at the gym or run a marathon while sunbathing: with even a little sweat, you lose that mineral. We lose even more magnesium when we consume alcohol, drink a lot of coffee, and use urine drugs.


"One of the first and most recognizable symptoms of magnesium deficiency is muscle cramps. If your muscles suddenly start to spasm, your legs will start to cramp from time to time, and you may be suspected of lacking magnesium. However, I recommend that you monitor your entire body for other signs of magnesium deficiency a swell," says the pharmacist, listing other signs of this mineral deficiency:

  • Cardiac disorders;
  • Increased blood pressure;
  • Irritability and increased irritability;
  • Headache;
  • Appetite impairment;
  • Rapid fatigue;
  • Nausea.

Heart Diseases And Other Disorders

Symptoms of magnesium deficiency should not be ignored, especially for people with cardiovascular problems, pregnant women, the elderly, and children.


"During fever, people with weaker hearts may feel faint or a faster heartbeat. Of course, heart failure is frightening, so it is important to assess whether the cause is magnesium deficiency. It is associated with an increased risk of vascular heart disease that is even more dangerous for people with high blood pressure," says V. Poškaitienė.


Magnesium deficiency can also cause other health problems. It is thought to be a cause of diseases such as diabetes, osteoporosis, oncology, and gastrointestinal disorders. When magnesium is deficient in children, growth can be slowed down, and it is harder for them to concentrate.

How Magnesium Affects Pregnancy

During pregnancy, one of the most important periods of a woman's life, the body undergoes many changes. There is a growing need for many vitamins and minerals, not only for the mother but for the fetus as well. Magnesium is essential for a smooth pregnancy. It is estimated that up to 25% of the magnesium is excreted with urine during pregnancy, and even more through sweating.


"Magnesium for pregnant women is one of the most important trace elements. Most moms are well aware of the discomfort of contractions of the uterus and leg cramps, especially at night. These symptoms may be more pronounced due to magnesium deficiency. And a prolonged lack of magnesium can lead to premature birth, miscarriage, a baby being born with less weight, a woman suffering from pregnancy hypertension, and headaches," the pharmacist lists the importance of magnesium for pregnant women.

Magnesium for pregnant women is one of the most important trace elements.

During pregnancy, the woman's need for magnesium may increase up to 500 mg/day, and, in exceptional cases, this number may increase. It should be borne in mind that during the first months of life, the baby receives all the nutrients in the mother's milk, so the breast-feeding mother needs more magnesium.

Food Containing Lots of Magnesium

Magnesium, like other micronutrients, can be consumed through healthy nutrition. Therefore, in the summer, when magnesium depletion is increasing, the daily diet should include more of this mineral-rich product:

  • nuts and seeds (pumpkin seeds, almonds, cashews, walnuts);
  • green leafy vegetables (spinach, kale, leafy lettuce);
  • fish (cod, tuna, flounder);
  • beans and lentils;
  • whole grain (brown rice, buckwheat, whole grain pasta);
  • avocados;
  • dried fruits (figs, apricots, plums, dates, raisins);
  • of dark chocolate.
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Photo by Irene Kredenets / Unsplash

The recommended daily allowance for magnesium is about 360 mg for women and about 420 mg for men. With increased sweating, urine medications, active sports, certain illnesses, as well as teenage, pregnant and lactating mothers, and older people have higher magnesium requirements. A woman or man should eat at least 400 grams of soybeans or lentils or 500 grams of spinach, or one and a half cups of dark chocolate, or 100 grams of nuts, to get the full daily amount of magnesium. Therefore, in the summer, it is useful to evaluate whether we get enough magnesium in our daily diet and whether it is necessary to consume it supplementally," V. Poškaitienė presents the daily amount of magnesium.


The pharmacist also notes that the effects of magnesium are enhanced by the B vitamins, especially vitamin B6.

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