Magnesium

Magnezium is of great importance to the human body because it is necessary for maintaining overall physiological and metabolic balance. It plays a crucial role in providing the necessary energy in our cells. One of the main functions of magnesium is to stabilize the structure of adenosine triphosphate (ATP) molecules, which represent the primary form of chemical energy storage in the cell. Without magnesium, the chemical energy produced in cells could not be stored and used in accordance with basic biochemical principles. Because of its role in stabilizing energy-rich compounds, magnesium is involved in activating around three hundred enzymes, essential for the assimilation of minerals like calcium, potassium, and phosphorus. It's also irreplaceable in fat, protein, and carbohydrate metabolism.

In the body, most magnesium (about 70%) is found in bones and teeth, giving strength to tooth enamel, and around 30% is present in soft tissues and bodily fluids within cells. Factors such as stress, physical activity, diseases (e.g., diabetes), or the intake of specific medications (e.g., diuretics) can greatly affect magnesium requirements.

Magnesium helps with:

Maintaining proper nerve and muscle function
Muscle relaxation
Calcium, sodium, and potassium absorption and metabolism
The utilization of B-complex, C, and E vitamins
Food digestion

Symptoms of magnesium deficiency:

Tics
Cramps
Muscle tension and pain
Noise sensitivity

Natural sources of magnesium are:

Seafood
Unprocessed grains
Nuts
Seeds
Legumes

Large amounts of magnesium are lost through sweating. Preventative dosages typically range from 300-400 mg per day, while higher dosages, between 500-1500 mg, are used to reduce severe inflammation or cramping. Magnesium is not toxic, but caution should be exercised in cases of impaired kidney function. Dosages exceeding 6000 mg per day can lead to unpleasant side effects like diarrhea, nausea, vomiting, and lowered blood pressure.