Magnesium: Its frequent deficiency in the body & what it causes

Magnesium is a mineral with numerous benefits for the body. Despite being obtained through food, its deficiency is the most common after Vitamin D. Since the body does not produce it on its own, it is possible not to have reserves even if we follow a healthy lifestyle.

Magnesium  is an essential mineral for over 300 metabolic and biochemical processes in the body. Approximately 99% of the body’s total magnesium is stored in bones, muscles, and soft tissues. Its intake is only achieved through food and is primarily absorbed in the small intestine. Is an element that is abundant in nature, being the 9th most common element in the universe, the 8th in the Earth’s crust, and the 3rd in the sea.

Is also the central atom in the complex chemical composition of chlorophyll, which gives plants their characteristic green color, playing a significant role in photosynthesis and therefore in the survival of plants.

Adequate magnesium in our bodies assists in many daily functions while also protecting us from unpleasant conditions such as migraines.

Let’s see them in detail:

• Helps reduce fatigue. Fatigue is usually attributed to various factors such as demanding daily routines, stress, and lack of sleep. However, it’s important to understand that diet also plays a significant role in daily energy levels. Deficiency is associated with symptoms of fatigue and exhaustion. This happens because magnesium contributes to metabolism and energy production. A study that documented the benefits of magnesium in people with chronic fatigue showed a deficiency in 50% of the participants.

• Aids in anxiety control and mood swings. Magnesium deficiency affects brain function by reducing serotonin levels in the body. Serotonin, like dopamine, are two neurotransmitters in the brain related to stress and are affected by magnesium deficiency. This explains how magnesium deficiency can affect mood and psychology.

• Helps manage migraines. As mentioned, magnesium deficiency can affect neurotransmitters and limit the contraction of blood vessels associated with migraine onset. Migraine is a form of headache with intense pain, sensitivity to light, and often symptoms of nausea and dizziness. It has been observed that individuals who receive adequate magnesium suffer less frequently from or prevent migraines. Furthermore, studies have shown that people suffering from chronic migraines more frequently exhibit magnesium deficiency compared to the general population.

• Related to depression. Due to its influence on brain functions, magnesium deficiency is associated with increased chances of depression, while its prevention has been shown to improve the negative emotions of mental illness. In a study of 8,800 people under the age of 65, low magnesium levels were associated with a 22% increased risk of depression.

• Aids in cramps and muscle spasms. Muscle cramps are intense muscle spasms that can last for a short time but cause intense local pain. Cramps occur as a result of dehydration and magnesium deficiency in the body. Magnesium is crucial for muscle relaxation and normal muscle contraction and contributes to maintaining electrolyte balance, such as sodium and potassium, in the body.

• Helps regulate blood pressure. As mentioned earlier, the body needs magnesium to remain calm and relaxed. It helps regulate blood pressure by relaxing blood vessels. High blood pressure may indicate magnesium deficiency. What has been observed in studies on the action of magnesium on blood pressure is that the combination of magnesium with potassium and calcium has better results.

• Sleep quality & insomnia. Even a small magnesium deficiency can cause sleep problems. Magnesium helps the endocrine system produce serotonin and melatonin in the right amounts and at the right times. These hormones help the body relax and fall asleep. Additionally, it helps cortisol stay at normal levels because higher levels of this hormone have the opposite effect of serotonin and cause stress.

• Aids in proper heart function and cardiac arrhythmias. Our bodies need magnesium to protect the proper function of muscles and the heart. Physicians sometimes use magnesium during treatment for congestive heart failure (CHF) to reduce arrhythmias or abnormal heart rate. Moreover, individuals who receive magnesium immediately after a heart attack have a lower risk of mortality.

• Improves premenstrual syndrome (PMS) symptoms. Premenstrual syndrome is a very common symptom in women. It includes acute pain, water retention, cramps, and intense fatigue. Studies show that magnesium sufficiency can help with these symptoms and improve mood. It is often recommended in combination with vitamin B6, which enhances the relaxing action of magnesium.

• Essential during pregnancy and breastfeeding. Daily magnesium needs increase during pregnancy and breastfeeding, and in fact, research published in 2017 showed that magnesium intake helps with various complications that may arise during pregnancy, such as preterm birth, inadequate fetal development, preeclampsia, nausea, and cramps.

Magnesium is not produced by the body on its own, so it is important to follow a diet rich in this valuable mineral. Daily requirements vary depending on gender, age, and various conditions such as pregnancy, as mentioned above.

It is found in all foods except fats, but in large quantities, we can find it in leafy green vegetables (as magnesium is a component of chlorophyll), whole grains, water, and cereals.

-Hypokalemia – hypocalcemia (low potassium – calcium concentration in the blood)
-Muscle spasms and cramps
-Muscle weakness • Headache & migraine
-Palpitations & arrhythmias
-Feeling of chronic fatigue (physical, mental, and psychological)
-Decreased athletic performance
-Mood & sleep disorders
-Increased nervousness
-Gastrointestinal disorders
-Osteoporosis
-Bronchospasm

Therefore, magnesium is an essential mineral for the body that participates in many processes. The benefits we have seen above are crucial, and daily adequacy in magnesium intake is necessary. Especially in specific conditions such as sports or pregnancy for women, needs are even greater. Through a balanced diet  we can protect ourselves from the problems caused by its deficiency and maintain a healthy lifestyle.

As we have seen, consuming foods rich in magnesium, such as dairy products, can contribute to maintaining overall health and well-being.

The amount of magnesium provided by dairy products is linked to the diet of the animals that produce the milk. Goats, for example, need to have a balanced diet that includes an adequate amount of magnesium to ensure healthy milk production. If goats or other milk-producing animals do not receive sufficient magnesium through their diet, the quality and quantity of the produced milk may be affected. Thus, the diet of the animals producing dairy products is a significant factor that directly influences the quality of the milk we consume.

At Real Greek Dairies, always maintaining the high quality of our products, we offer you many options based on goat and sheep milk. All our products come from pure, Greek milk and have been processed under strict controls and standards.

Real Greek Dairies is a member of the Hellenic Protein group.

* All texts on realgreekdairies constitute informative content aimed at informing and promoting a healthy lifestyle in conjunction with a balanced diet. For specific cases and additional advice, it is advisable to always consult your doctor or nutritionist.