Magnesium is the 4th most abundant mineral in our body. It helps enzymes to function by participating in the structure of more than 800 enzymes in our body. Among these tasks; There are many physiological events from muscle functions to protein synthesis, from neuron functions to blood glucose control, from ATP production to regulation of blood pressure.
Most of the magnesium in humans is found in bone and muscle tissue. Serum has only three per thousand. There is a compensation mechanism in the human body. In other words, the body is constantly trying to keep the serum magnesium level in the normal range by sacrificing muscle and bone. Therefore, most people have serum magnesium levels in the normal range. (1.9-2.5 mg/dl) However, it is observed that magnesium deficiency is common in individuals with normal serum magnesium levels when intracellular measurements are made. In a study, fibromyalgia patients with normal serum magnesium levels were shown to have magnesium deficiency when intracellular measurement was made. 2 Although serum magnesium level is the most frequently used measurement method in routine practice, it is one of the least reliable magnesium measurement methods. 3 It is effective in distinguishing people with magnesium deficiency that is advanced enough to affect the serum level, but as in many people today; It is insufficient to distinguish people who cannot get the magnesium they need with food, and who have a normal serum magnesium level, but who are deficient in magnesium at the cell level.
The amount of magnesium we need to take daily with food or supplements is 300-350 mg in women, and 400-420 mg in men, since they have more muscle mass. The need for magnesium continues in every period of life, from youth to pregnancy, from breastfeeding to old age. You can see the recommended daily intake in the table on the side.
The main source of magnesium is soil. Magnesium, which passes from the soil to the water, passes to the green leafy plants and reaches people in this way. Magnesium is more in plants such as green grasses, as it is involved in the synthesis of ATP in chlorophylls in plants. However, unfortunately, with modern nutrition, the diet rich in plants has decreased, and the amount of magnesium in the foods has decreased due to the infertile soils. In a study comparing the magnesium content of foods between 1940 and 2002, it was shown that more than 25% loss of magnesium in foods. In addition, as the food is processed, the magnesium in it is lost. In other words, when sugar is obtained from sugar beet, when flour is obtained from wheat, when rice is processed, 90% of the magnesium in it is lost.
Before addressing the health problems that may be associated with magnesium, let's take a look at the health claims regarding magnesium in the Turkish Food Codex.
We mentioned that magnesium works in more than 300 places in the body. It is mostly found in muscle and bone tissue. Therefore, magnesium is very important for the relaxation and relaxation of the muscles and for healthy bones. In addition, because it takes part in the synthesis of energy molecule ATP in the body; It also contributes to the reduction of fatigue and exhaustion, and to energy production.
In addition to the health claims on the side, let's talk about clinical situations that have been shown to be beneficial in scientific studies.
Muscle Cramps: While calcium contracts the muscles, magnesium plays a role in the relaxation of the muscles. For this reason, magnesium supplementation can be beneficial especially in cases with muscle pain such as muscle cramps after sports, pregnancy cramps during pregnancy, and fibromyalgia.
Bone Health: An important part of magnesium is also found in bones. In addition, magnesium is also involved in the conversion of vitamin D into active form in the body. In this way, it also indirectly affects the bones. Magnesium supplementation is important to support bone health, especially during development, and to prevent osteoporosis (bone loss) in later ages.
00:00 Check-in
01:31 What is Magnesium?
07:58 Sources of Magnesium
15:19 Magnesium Vectors
21:13 Summary
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