Recommended daily intake of magnesium
400-420mg for adult men and 320-360mg for adult women are recommended daily intake. A significant decrease in magnesium intake results in a magnesium deficiency. Magnesium deficiency is as follows.
Magnesium deficiency
A feeling of fatigue
It is said that if magnesium is insufficient, you can experience symptoms of chronic fatigue that do not easily get tired or relieve fatigue. If my fatigue doesn't go away even though I've had enough time to rest, I need to think about whether I'm lacking magnesium.
Magnesium is effective in relieving stress, lowering the fatigue accumulated in cells, and breaking down lactic acid, a fatigue substance accumulated in muscles. When magnesium is insufficient, it is easy to feel chronic fatigue because it cannot relieve the fatigue accumulated in cells. With such high stress and chronic fatigue, the body's components become unstable, making it difficult to sleep deeply.
Depression
Feelings vary depending on the high and low levels of magnesium distributed in the body. It is said that if the distribution of magnesium in the body is high, you feel less depressed. Since magnesium is also a natural sedative, I think you should take magnesium well.
Muscle spasms
One of the first symptoms of magnesium deficiency is muscle cramps. This is because magnesium acts as a relaxant to relieve muscle tension, and if this is insufficient, muscle cramps and fatigue appear as the muscles continue to be tense.
Osteoporosis
It is said that about 60% of all magnesium is stored in our bones. When magnesium is deficient, the release of nitric oxide increases, which prevents the proliferation of bone-forming osteoblasts and promotes the production of bone-destroying osteoclasts, resulting in bone weakness. Therefore, a lack of magnesium makes the bone fragile and increases the risk of microfractures and osteoporosis.
Insomnia
GABA5 is a neurotransmitter that sends inhibitory signals to nerves. It simply means that chemicals help you relax. If you don't have enough magnesium to produce the right amount of GABA, it can cause insomnia. Magnesium is an important factor that has a decisive effect on sleep quality despite the presence of other nutrients associated with GABA production.
A decrease in immunity
It slows the recovery of wounds, which can generally be vulnerable to colds or inflammatory diseases. And if you say that cold or inflammatory diseases often occur, it can be seen as a shortage.
A digestive problem
Magnesium is important for regulating digestion. Magnesium deficiency can cause digestive problems such as constipation, diarrhea, nausea, and vomiting.
Blood sugar fluctuation
Magnesium is essential for regulating insulin secretion and insulin action. Magnesium deficiency can cause blood sugar fluctuations, increasing the risk of developing metabolic diseases such as diabetes.
Menstrual cramps
Magnesium is important for controlling muscle relaxation and tension. Magnesium deficiency can cause premenstrual symptoms and menstrual pain.
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