Magnesium regulates many biochemical and physiological processes. More than 300 enzymes require this mineral for their activity. Approximately 60% of the magnesium in the body is located in the bones, which forms a certain buffer to maintain magnesium levels.
Magnesium is needed for:
- normal metabolism of carbohydrates, fats, and amino acids
- the formation of bone tissue in the body, promoting the role of calcium in the human body (e.g., bone tissue development, renewal),
- cardiac muscle function and regulation of blood circulation,
- normal nervous system function,
Magnesium deficiency is rare with a normal diet. It is usually associated with certain diseases or the use of medication. Physiological manifestations of severe magnesium deficiency include hypokalemia, hypercalcemia, neuromuscular excitability, and cardiac arrhythmias. Magnesium deficiency can occur when consuming too many processed foods. Additionally, oxalic and phytic acids found in some foods can bind magnesium into non-absorbable salts in the body.
Magnesium deficiency may occur in:
- chronic alcoholics
- diabetics,
- people with liver cirrhosis, atherosclerosis, kidney disease, and chronic diarrhea,
- prolonged vomiting or constant excessive consumption of sugary foods.
The best sources of magnesium are nuts, seeds, grains, bread, spinach, legumes, buckwheat, whole grains, pork, beef, poultry, banana, and broccoli.
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