Too much versus too little MAGNESIUM (Mg)

Magnesium contributes to normal energy-yielding metabolism, to the normal functioning of the nervous system and the muscles, and to normal psychological function. It takes part in many of the chemical processes that supply the body with energy and contributes to the reduction of tiredness and fatigue.

As we get older, the level of magnesium in the plasma falls, more so in women than in men. Magnesium contributes to the maintenance of normal bones and teeth and takes part in the metabolism of vitamin C, calcium, phosphorus, sodium and potassium. It contributes to electrolyte balance and to normal muscle function, and activates the enzymes that use vitamins B1, B2 and B6. In large amounts magnesium can have a laxative effect.

A lack of magnesium can occur after eating preserved and heavily processed products. Excessively sifted flour, eating nothing but white bread in large amounts and prolonged physical or mental strain can lead to a magnesium deficiency in the body. A prolonged deficiency harms the bone and cardiovascular tissue and increases the deposition of cholesterol and the frequency of arterial spasms.

The symptoms of a magnesium deficiency are muscle weakness and muscle cramps, followed by palpitations and shortness of breath.

Other manifestations can also occur frequently:

• muscular: spastic contractions of the facial muscles, spasmophilia, various myalgias, cramps, spasms;
• nervous: nervousness, anxiety, irritability, over-excitability, insomnia, tiredness, poor concentration, confusion, trembling, asthenia, headaches, heightened emotionality;
• mental: hallucinations, panic attacks, hysteria, migraine, premenstrual irritability;
• bone: fractures or cracks in the bones after moderate trauma, osteoporosis, rickets, vertebral collapse;
• digestive: biliary dyskinesia, abdominal pain, constipation;
• cardiovascular: high blood pressure, palpitations;
• allergies, oestrogen deficiency, brittle hair and nails.

An excess of magnesium is rarer and shows itself in a feeling of heat, thirst, anorexia, nausea, vomiting, weight loss and reduced muscle tone, and it occurs in treatments in which magnesium chemotherapy is used excessively.

Magnesium occurs in large amounts in wholegrain products, nuts, seeds, almonds, figs, dates, dark green vegetables, bananas, coffee and tea. Milk, meat and fish contain small amounts of magnesium.

Cooking foods in water causes considerable losses of magnesium. It is recommended that the water they were cooked in be used, or that they be cooked by steaming.