Electrolyte Imbalance (Magnesium)
Every organ in the body, especially the heart, muscles, and kidneys, needs magnesium. This mineral also contributes to the makeup of teeth and bones. Magnesium activates enzymes, contributes to energy production, and helps regulate levels of calcium, copper, zinc, potassium, vitamin D, and other important nutrients in the body.
You can get magnesium from many foods. However, most people in the U.S. probably do not get as much magnesium as they should from their diet. Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables are particularly good sources of magnesium.
Rich sources of magnesium include:
Tofu
Legumes
Whole grains
Green leafy vegetables
Wheat bran
Brazil nuts
Soybean flour
Almonds
Cashews
Blackstrap molasses
Pumpkin and squash seeds
Pine nuts
Black walnuts
Other good dietary sources of this mineral include:
Peanuts
Whole wheat flour
Oat flour
Beet greens
Spinach
Pistachio nuts
Shredded wheat
Bran cereals
Oatmeal
Bananas
Baked potatoes (with skin)
Chocolate
Cocoa powder
Although you may not get enough magnesium from your diet, it is rare to be deficient in magnesium. However, certain medical conditions can upset the body's magnesium balance. For example, an intestinal virus that causes vomiting or diarrhea can cause a temporary magnesium deficiency. Some health conditions can lead to deficiencies,
including:
Gastrointestinal diseases, such as irritable bowel syndrome (IBS) and ulcerative colitis
Diabetes
Pancreatitis
Hyperthyroidism (high thyroid hormone levels)
Kidney disease
Taking diuretics
Other factors that can lower magnesium levels include:
Drinking too much coffee, soda, or alcohol
Eating too much sodium (salt)
Heavy menstrual periods
Excessive sweating
Prolonged stress
Symptoms of magnesium deficiency may include:
Agitation and anxiety
Restless leg syndrome (RLS)
Sleep disorders
Irritability
Nausea and vomiting
Abnormal heart rhythms
Low blood pressure
Confusion
Muscle spasm and weakness
Hyperventilation
Insomnia
Poor nail growth
Seizures
Uses
Getting enough magnesium may enhance the effectiveness of conventional treatment for the following conditions:
Asthma
Several studies show that intravenous (IV) magnesium and magnesium inhaled through a nebulizer can help treat acute attacks of asthma in adults and children, 6 to 18 years of age. But there is no evidence that taking oral magnesium helps control asthma symptoms. Low levels of magnesium may increase the risk of developing asthma. A population-based clinical study of more than 2,500 children, 11 to 19 years of age, found that low dietary magnesium intake may be associated with the risk of asthma. The same was found in a group of more than 2,600 adults, 18 to 70 years of age.
Depression
Inadequate magnesium appears to reduce serotonin levels, and antidepressants have been shown to raise brain magnesium. One study found that magnesium was as effective as tricyclic antidepressants in treating depression among people with diabetes.
Diabetes
People who have type 2 diabetes often have low blood levels of magnesium. A large clinical study of more than 2,000 people found that getting more magnesium in the diet may help protect against type 2 diabetes. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.
Fibromyalgia
A preliminary clinical study of 24 people with fibromyalgia found that a proprietary tablet containing both malic acid and magnesium improved pain and tenderness associated with fibromyalgia when taken for at least 2 months. Other studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia. More studies are needed. Other studies suggest that magnesium supplementation helped improve muscle strength in children with cystic fibrosis.
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