He Magnesium This is an essential mineral because it interferes on top 300 biochemical reactions on the body. However, studies refer to it 9 of the 10 Spaniards They do not have this nutrition. In WomenYour deficiency causes many health problems, but still there is a detail: handle Quiet signs.
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Study Madline plusLas Daily nutritional requirements They vary for a lifetime. In the case MagnesiumIn Adult men Appropriate intake of 400 to 420 mg. In Adult women It is 310 to 320 mg per day, but the requirements are increasing according to the series Factors.
10 quiet signs for the absence of magnesium
Menstrual cycle, pregnancy and breastfeeding Phase they increase daily demand Magnesium.
So, its Deficiency It affects the different physiological conditions that interfere MineralmentTheir role in the production of hormones and resisting common inflammatory events during the menstrual period.
For this reason, it is important to maintain The optimal levels of this mineralBut it is important to be cautious Quiet signs They are closely related, and we rarely notice it. Pay attention to:
What symptoms cause lack of magnesium in women
#1 Lack of continuous fatigue and energy. He Magnesium It contributes to the synthesis of the ATP (Adenosin Trifbepat), the main of the cellular energy. Its disadvantage causes a decrease in its production, which creates SymptomsA feeling of extreme fatigue, mental fatigue and weakness.
Should take care of this Sign May be confused with other problems such as Anemia, stress and hypo thyroidism.
#2 Intensive menstrual symptoms. A lower balance Magnesium Can disrupt the balance of the body Estrogen and progesteroneAn increase in its effects Menstrual cycle And causes manifestations such as anxiety, humor changes, liquid retention, fatigue and strong colon.
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#3 For the weakened bones and fractures. He Magnesium It plays an important role in maintaining strong bones because it helps to absorb and adjust calcium. Its deficiency decreases Bone densityIt increases the risk Osteoporosis and osteoarthritis, Especially in women in menopause.
#4 cramps and muscle asha om charcoal. He Magnesium It works naturally for the muscles. The lack of this mineral occurs later Seizure, stiffness or crampsEspecially in the legs and legs. In general, these Symptoms They appear when physical activity is perfect or sleeping.
#5 Liturgy and migraine. Deficiency Magnesium It is harmful to cerebral blood flow, which causes dilution or contraction of vessels and triggers such symptoms Frequent migraine or headache.
Lack of magnesium often triggers symptoms such as migraine or headache.
#6 Digestive disorders and constipation. He Magnesium It is a friendly country of the digestive system: relaxing the intestinal muscles and enhances traffic.
May cause your defect SymptomsSlow digestion, gases, stomach inflammation and stable constipation and occasionally, are associated with irritating bowel syndrome.
#7 High blood pressure and cardiovascular problems. Help keep these minerals stable Blood pressure Due to the ability to relax the blood vessels.
Its low balance Mineralment Inherited Symptoms, Hypertension, such as hypertension, arithmia, or irregular beatings. Its long -term impairment is associated with the risk of developing Cardiovascular disease.
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#8 Difficulties to sleep. He Magnesium Plays a major role in Caba productionA neurotransmitter that looses the nervous system and facilitates rest.
With him Deficiency The dream can be difficult to adjust, as well as the night time awareness and the feeling that it is not enough to rest enough. For a long time, it can affect The ability to focus and the equilibrium enthusiasticallyL.
#9 Cognitive problems. This is a deficient Mineralment It is associated with symptoms, difficulty Concentration, mental confusion or frequent oblivion. In the most severe cases, the Lack of magnesium It can lead to high risk of cognitive impairment and neurotransmitter disease Ulcerrerers.
#10 under stress, anxiety and mood. The Lack of magnesium Directly affects hormone balance, which increases CortisolStress hormone, and reduces serotonin levels, neurodegeneration associated with well -being.
Some Symptoms They are: irritation, anxiety, anxiety and even depression.
Magnesium women how much do you need and how do you get
Magnesium women how much do you need and how do you get
As described, Menstrual cycle, pregnancy and breastfeeding They are female positions that increase daily demand Magnesium.
According to the indicated Madline plusAdequate intake during these stages of women 360 mg/day from 14 to 18 years. Las Pregnant They are required 350 to 400 mg of the day. And during the period Lactation They need them 310 to 360 mg/day.
To meet this requirement, it is important to remember that Our body cannot produce this mineral itselfBut according to a statement HarvardOvarian “He’s Magnesium It is naturally available in a variety of foods, which is available as a companion and the raw material of anthoxids and laxatives. ”
He Magnesium It is naturally found in milk, nuts, legumes, whole grains, quinova and green leaf vegetables.
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Also, as it stated, it is Magnesium Supplements. These are the variations and their advantages:
#Magnio Kuleto. It provides cardiovascular benefits, protects bone health and bone function in the muscles.
#Malato de Magnesio. It supports muscle growth and improves our energy. It is usually indicated to reduce muscle pains and fight fatigue.
#Magnesium Glycinete. It supports bone and muscle health. Its intake works in the digestive system, softening the stomach.
#Magnium Citrate. This variation is easily absorbed by the body, protects the intestinal plants (immune system), supports the health of the bones and is an excellent friendly country during the menstrual stop, thanks to its relaxed properties that reduce tension and improve sleep.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.
