2 Magnesium deficiency in children
3 General magnesium deficiency
3.1 Symptoms of magnesium deficiency
3.2 Causes of magnesium deficiency
4 Sources of magnesium in the diet
5 daily requirements of magnesium
Magnesium plays an important role in more than 300 enzyme reactions inside the body.
Including the processes of metabolism and manufacture of fatty acids, proteins, and transmission of nerve impulses, and the human body contains approximately 25 grams of magnesium;
Where 50-60% of it is stored in the bones, while the remaining amount is found in the muscles, soft tissues, and body fluids,
Eating enough magnesium may help relieve premenstrual symptoms.
It should be noted that magnesium supplements can interact with different medications, so it is advisable to consult your doctor before taking them.
Magnesium deficiency in children
Some preliminary evidence indicates that children who suffer from hyperactivity and lack of concentration,
And increased impulsivity can be affected by a magnesium deficiency.
However, it should be noted that these studies have been conducted in a very small number of countries, and the results have varied between samples.
Therefore, it is not known if this deficiency occurs only in certain parts of the world.
Accordingly, it can be said that children who suffer from the symptoms of Attention Deficit Hyperactivity Disorder may be more susceptible to developing a magnesium deficiency.
It has also been found that taking magnesium supplements for children with this condition can reduce symptoms resulting from this condition.
General magnesium deficiency
A magnesium deficiency is rare,
But it may affect the elderly, and it may occur as a result of the use of drugs,
Or because of suffering from some health problems, such as digestive disorders,
It is worth noting that magnesium deficiency is associated with the following diseases:
Coronary heart disease.
Also, magnesium deficiency may lead to low levels of calcium and potassium in the blood.
Symptoms of magnesium deficiency
Magnesium deficiency can cause some symptoms, including:
First: muscle pain and cramps:
As a lack of magnesium can lead to tremors, muscle pain and cramping,
In the worst cases, it may cause seizures or convulsions.
Researchers believe that these symptoms are caused by an increased flow of calcium to nerve cells, which leads to nerve stimulation in the muscles.
It is worth noting that there are other reasons that can lead to involuntary muscle spasms,
Such as stress, or drinking too much caffeine,
This may happen as a symptom of some neurological diseases, or taking some medications.
Second: mental disorders:
As a magnesium deficiency may lead to a person suffering from a psychological problem called apathy, which is characterized by a lack of emotion,
This worsening of the condition may lead to delirium or coma, and studies indicate that a deficiency of magnesium increases the risk of depression.
It has also been found that it can cause anxiety, but there are no studies that confirm this.
Magnesium deficiency is one of the risk factors that can cause osteoporosis.
As this deficiency may directly cause weak bones,
It was also found in one of the animal studies that the depletion of magnesium from the body leads to a decrease in bone mass.
However, these studies have not yet confirmed humans.
Fourth: fatigue and muscle weakness:
Whereas, magnesium deficiency causes a condition known as myasthenia.
Researchers believe that the reason for the weakness is a lack of potassium in muscle cells.
It is a condition associated with a lack of magnesium, but it should be noted that fatigue is a non-specific symptom.
Its causes can only be determined if it is accompanied by other symptoms.
Fifthly: high blood pressure:
Where studies indicate that low levels of magnesium in the body causes high blood pressure.
Some other studies also indicate that taking a supplement may help lower blood pressure.
Researchers believe that a lack of magnesium may cause calcium to accumulate in the muscles lining the airways in the lungs, causing them to contract.
It causes difficulty breathing in people who are magnesium deficient.
Causes of magnesium deficiency
There are several factors that can lead to a magnesium deficiency, including:
Eat a diet low in magnesium.
Type 2 diabetes.
Pregnancy and breastfeeding.
Loss of large amounts of magnesium through urine or sweat, and may happen due to excessive drinking of alcohol.
Have a thyroid disorder or have a hyperaldosteronism condition.
Food sources of magnesium
Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. Manufacturers also add magnesium to some breakfast cereals and other fortified foods.
Magnesium is available in many food sources, including:
Nuts, especially almonds, cashews, and peanuts.
Whole wheat bread.
The best sources of magnesium include:
|Source||Per serving||Percentage of daily value|
|Almonds (1 ounce or oz)||80 mg||20%|
|Spinach (half a cup)||78 mg||20%|
|Roasted cashews (1 oz)||74 mg||19%|
|Oil roasted peanuts (one-quarter cup)||63 mg||16%|
|Soy milk (1 cup)||61 mg||15%|
|Cooked black beans (half a cup)||60 mg||15%|
|Cooked edamame beans (half a cup)||50 mg||13%|
|Peanut butter (2 tablespoons)||49 mg||12%|
|Whole wheat bread (2 slices)||46 mg||12%|
|Avocado (1 cup)||44 mg||11%|
|Potato with skin (3.5 oz)||43 mg||11%|
|Cooked brown rice (half a cup)||42 mg||11%|
|Low-fat yogurt (8 oz)||42 mg||11%|
|Fortified breakfast cereals||40 mg||10%|
|Oatmeal, instant, 1 packet||36 mg||9%|
|Canned kidney beans (half a cup)||35 mg||9%|
|Banana (1 medium)||32 mg||8%|
Daily requirement of magnesium
Recommended amounts for magnesium:
|Age Group||Quantity (mg / day)|
|Infants 0-6 months||30|
|Babies 7-12 months||75|
|Children 1-3 years||80|
|Children 4-8 years||130|
|Children 9-13 years old||240|
|Adolescent males 14-18 years||410|
|Adolescent females 14-18 years old||360|
|Males 19-30 years old||400|
|Females 19-30 years old||310|
|Males 31-50 years old||420|
|Females 31-50 years old||320|
|Pregnant adolescence 14-18 years||400|
|Pregnant woman 19-30 years||350|
|Pregnant women 31-50 years||360|
|Lactating adolescence 14-18 years||360|
|Nursing woman 19-30 years||310|
|Breastfeeding women 31-50 years||320|
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