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Huit symptômes qui peuvent indiquer une carence en magnésium dans votre organisme

Le magnésium est un minéral important qui joue un rôle critique dans l'activation des enzymes, la transmission des influx nerveux, la régulation du fonctionnement hormonal, l'équilibre minéral dans le corps et l'énergie cellulaire.

C'est pourtant l'un des minéraux dont notre mode de vie et notre alimentation modernes nous prive le plus. Alors que nos habitudes alimentaires ont évolué, passant des aliments frais préparés à la maison aux plats industriels et le fast-food mangé sur le pouce, la quantité de magnésium présente dans notre alimentation s'est effondrée. Le raffinage et la préparation des céréales conduit à une perte d'environ 70% du magnésium qu'elles contiennent. La purification du riz sacrifie 83% du magnésium qu'il contient. En fait, il y a de fortes chances que vous ne consommiez pas les 375 mg de magnésium par jour recommandés dans l'Union Européenne.[1] Il est également très probable que vous consommiez régulièrement du café, de l'alcool et d'autres substances qui ont comme effet de purger votre corps de son magnésium.

Dans certains cas bénins, la carence en magnésium peut causer des crampes musculaires, une élévation du stress et des maux de tête. Mais la carence chronique a des conséquences dans de nombreux troubles comme l'ostéoporose, l'hypertension, le diabète, l'asthme, les maladies cardiovasculaires, la baisse des fonctions immunitaires, la dépression, la migraine, le syndrôme des jambes sans repos et le trouble du déficit de l'attention.

Vérifier le taux de magnésium

Une façon d'évaluer votre niveau de magnésium est de demander un test détaillé à un professionnel de santé. Cependant, l'évaluation du magnésium est généralement faite au moyen d'une prise de sang, dont le test sérique peut être trompeur. Une autre méthode consiste à surveiller l'apparition de certains signes de niveaux bas de magnésium. Parmi les symptômes les plus visibles [2] de la carence en magnésium il y a :

Magnésium : en avez vous suffisamment ?

  1. Baisse d'énergie
    Le magnésium joue un rôle clef dans la régulation de la transformation de la nourriture en énergie qui sera utilisée par le corps, et d'autant plus que les carbohydrates et les graisses utilisent des réactions chimiques basées sur le magnésium. Les gens qui se sentent régulièrement fatigués et léthargiques pourraient avoir de faibles niveaux en magnésium.
  2. Sleep Disorders
    Those suffering from low magnesium levels have a problem falling asleep. Magnesium has a calming effect on nerves. The mental, emotional and physical effects of excessive nerve functioning contributes to sleep disorders–primarily insomnia. They also find it difficult to get back to sleep if they wake up in the middle of the night.[3]
  3. Weakened Bones
    Magnesium plays a role in the proper absorption of calcium in the bones. Without magnesium, however, the calcium ends up being released from the bones and back into the blood stream. This effectively hollows out calcium from the bone matrix; making it softer and more prone to fractures. The result is a heightened risk for developing osteoporosis, which in turn makes a person more vulnerable to incurring fractures from even the slightest of injuries.
  4. Occurrence of Kidney Stones
    When lack of magnesium forces calcium back into the blood, that calcium will eventually end up in the kidney. Magnesium will normally dissolve this calcium into the urine, but kidney stones will begin forming if magnesium levels are not high enough to dissolve the calcium buildup in the kidneys. These kidney stones make urinating much more painful and are both costly and expensive to remove.
  5. Emotional Disruption
    A lack of magnesium has been shown to cause anxiousness, nervousness and irritability. This is attributed to magnesium’s role in transmitting nerve impulses. One of the more significant disruptions is overstimulation, wherein the nerves are unable to regulate the transmission or reception of signals – effectively over-stimulating the nerves.
  6. Heightened Sensitivity
    Magnesium’s role in transmitting nerve impulses has the following side-effect: Added sensitivity to various external stimuli. The same overstimulation of the nerves that causes a wide range of emotional problems also heightens the effects of various external stimuli. Sounds are louder and lights are brighter to the point where it starts to hurt those lacking in magnesium. Even emotional reactions tend to be more extreme, which plays a role in the disruption of a person’s normal emotional pattern.
  7. Muscle Pains and Cramps
    Magnesium is largely responsible for relaxing the muscles, which is why a lack of magnesium will “lock” the muscles into extended periods of tightness. Those without the proper amount of magnesium circulating in their system have a tendency to experience a wide range of muscle-related problems, from cramping legs to chronic headaches. More severe cases of magnesium deficiency can even cause tremors and spasms.
  8. Disruption of Heart Rhythms 
    The muscle cramping caused by a lack of magnesium can lead to deadlier consequences – especially when the blood vessels and the muscles of the heart start to cramp up. Magnesium normally relaxes the blood vessels and makes it easier for the blood to pass. Low bodily reserves of magnesium make it more difficult for the blood vessels to relax; leading to abnormal heart rhythms. This disruption of the normal heart rhythm will increase the risk of heart complications that can ultimately result in a fatal heart attack if left untreated.

Factors effecting Magnesium levels

It is possible that you might not notice some of these symptoms as they take a while to show. But then, you can also take a closer look at your day-to-day activities and see if there are any risk factors that can ultimately lead up to a deficiency in magnesium. These risk factors include[4]

Magnésium : en avez vous suffisamment ?

Insufficient magnesium intake

  • Excessive salt, sugar, caffeine, alcohol and saturated fat consumption
  • Medication (certain antibiotics, PPIs, adrenergics and renal excretion stimulants)
  • Intestinal malabsorption (chronic loose bowel movement, liver cirrhosis etc.)
  • Endocrine (i.e. thyroid, parathyroid) problems
  • Kidney damage
  • Pregnancy

Many of these risk factors cannot be changed in a short period of time, but the two things people can do to deal with magnesium deficiency is to modify their diet and supplement their magnesium intake. The simplest (but hardest) part to modifying the diet is to eliminate substances that make it harder to absorb and retain magnesium in the body. That means salt, sugar, caffeine, alcohol and fat have to go. Only then will there be room for magnesium to settle into the body. Grain bran, dried herbs, flax, sesame seeds, sunflower seeds, almonds, molasses, soy beans and seeds of the cucurbita plant family (cashew, squash, pumpkin etc.) are foods very rich in magnesium. Chocolate can be counted in as well, but only in the darker, bitter varieties that have less sugar in them.

Magnesium Supplementation

Magnesium can also be directly introduced in the body through oral supplements like Mag365 or through topical solutions. Magnesium Rub is a form of transdermal magnesium therapy that is ideal for those suffering from a severe lack of magnesium.

Reduced mineral availability in older adults maybe a consequence of reduced gastric acid levels in their digestive system. Doctor may recommend taking Hydrochloric acid supplements along with magnesium, if they suspect this to be the reason of low magnesium levels in a patient. For such cases too, magnesium supplements like Mag365 work well. Mag365 not only has a high bioavailability, the supplement is also gentle on your tummy. For best results, take on an empty stomach ideally half hour before bed.

References:

  1. Shils, M.E. & Rude, R.K. 1996. Deliberations and evaluations of the approaches, endpoints and paradigms for magnesium dietary recommendations. J. Nutr., 126 (9 Suppl): 2398S-2403S.
  2. Magnesium Overview, http://www.umm.edu/altmed/articles/magnesium-000313.htm
  3. SleepRemedy.com, “Insomnia Remedies”, accessed 2011-10-10. URL: http://www.sleepremedy.com/herbal-remedies/sleepremedy/insomnia-remedies
  4. Chemocare.com, “Hypomagnesemia (Low Magnesium)”, accessed 2011-10-10. URL: http://www.chemocare.com/managing/hypomagnesemia-low-magnesium.asp

 

 

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