Magnesium - An Essential Mineral for Health and Wellbeing

Magnesium is one of the key minerals - it supports the nervous system, heart, and muscles. Despite this, many people do not get enough of it. The consequences? Fatigue, cramps, irritability, and even heart rhythm disturbances.

How to recognise magnesium deficiency?

Most common symptoms:

• muscle cramps and tremors, tingling,

• migraines, headaches,

• chronic fatigue, trouble concentrating,

• low mood, irritability,

• heart palpitations, high blood pressure.

These symptoms can have various causes, so it's worth doing tests and consulting a doctor.

Where does the deficiency come from?

Common causes include:

• stress and exhaustion,

• a diet low in vegetables, groats, seeds,

• intense physical activity,

• taking diuretics or antibiotics,

• excessive alcohol or coffee consumption.

Dietary sources of magnesium

It's worth regularly eating:

• pumpkin seeds, sunflower seeds, sesame,

• cocoa, nuts, almonds,

• groats (e.g. buckwheat), whole grain bread,

• leafy green vegetables, bananas,

• mineral water rich in magnesium.

Does supplementation make sense?

Yes - especially when demand is increased or dietary intake is insufficient. Supplements are best taken after meals, in the evening. Always consult a professional before using them - especially if you have chronic illnesses or take medication regularly.

How much magnesium per day?

For adults: approx. 255-400 mg daily. Higher needs apply to physically active people, pregnant women, and teenagers during growth spurts.

Summary: Magnesium has a major impact on daily functioning. It's worth maintaining proper levels – it’s an investment in calmness, concentration, and overall health.

Source: Natalia Kryger, Magnesium Deficiency – Symptoms, Diet, Supplementation, Medonet.pl, 22.11.2024.