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Extract from a specialist article by Dr. Michael Long, Natural Doctor, Canada
The human body collects and concentrates essential components where they are needed. Approximately 60% of magnesium is found in bones, 25% in muscle, and the remaining 15% in various fluids and soft tissues. The magnesium in soft tissue is mainly found in metabolically active organs such as the brain, heart and liver. From this one can conclude that magnesium probably plays the largest role in bones and muscles in the metabolism inside cells.
Magnesium can be just as important for bones and teeth as calcium. Calcium gives bones their hardness, but it doesn't make them flexible. Hard bones with no flexibility would be like chalk - hard but brittle, and much easier to break. Magnesium is vital when it comes to that Give flexibility to bones. Since calcium and magnesium compete for absorption in the intestine, too much of one can lead to deficiency in the other.
While calcium is involved in muscle contraction, magnesium has the opposite effect: it is responsible for blocking calcium channels and causing them Muscle relaxation. People with suboptimal values are therefore more prone to muscle aches and cramps. It is especially important to relax the soft blood vessels around the muscles and the heart muscle around the heart, which means that the magnesium deficiency cardiovascular health can affect and increase the risk of high blood pressure, stroke and heart attack.
Power generation is the greatest physiological role of magnesium. It is involved in over 300 enzyme reactions in the body. Some of the most important roles are the production of ATP (energy carrier of cells) in the citrate cycle, the breakdown of sugars to provide energy, and the synthesis of important biochemical components including proteins, fatty acids and nucleic acids. On this basis, it is not surprising that magnesium deficiency is very common in people with chronic fatigue and metabolic deficits.
The German Nutrition Society (DGE) gives as a reference value for the magnesium requirement for women from 25 years of age 300 mg per day and for men between 350 and 400 mg per day, depending on age. Pregnant and breastfeeding women have a slightly higher need. The need also increases with heavy sweating due to competitive sport or heat work as well as stress.
It is estimated that between 10 and 20% of the total population are magnesium deficient. The national consumption study shows that approx. 29% of the female population do not achieve the recommended daily magnesium intake. Young women between the ages of 14 and 24 are particularly at risk. At this age, 56.4% do not reach the recommended intake.
Lots of people have one Lack of magnesium for the sole reason that they are through their foodnot consuming enough magnesium. Magnesium deficiency due to other factors such as poor absorption in the gut, poor absorption in the bones, and loss in the urine intensify with age, exacerbating problems associated with poor food intake.
Healthy people should make sure that they are getting all the essential nutrients in their daily diet, including magnesium. If these are easily absorbed through the digestive tract, then a Mediterranean-style whole foods (with unprocessed foods), which consists largely of vegetables, fruits, beans / legumes, healthy fats and lean protein, provide all the necessary vitamins and minerals. The best sources of magnesium are nuts, seeds, legumes, whole grains, and leafy green vegetables. In the case of a poorly balanced diet or problems with absorption, supplementing with a magnesium supplement can make sense.
There are a multitude of these on the market, some better than others. Inorganically bound magnesium (e.g. oxide and chloride) is the cheapest and with a bioavailability of 4% is only absorbed very little. Magnesium bound to intermediates in the citric acid cycle (Citrate, Fumarate, malate and succinate), has the highest bioavailability of 90%.
Magnesium plays a well-known and vital role in maintaining good health. It is also very effective in treating many disease conditions. Despite its obvious importance, the size of the magnesium deficiency in our population is likely to get worse over time and no one seems to notice. For this reason, magnesium is one of the most underrated minerals.
Link to the original text with references
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