“The body itself often “tells” that these microelements are lacking: a lack of magnesium can lead to cramps or general fatigue, can disrupt cardiovascular activity, and a lack of potassium causes muscle weakness, also harms the heart, and can dangerously disrupt its rhythm.
We noticed that already at the beginning of July, the population’s interest in magnesium preparations increased almost threefold, the sales of potassium preparations also increased significantly compared to spring, and in August, the sales of these trace elements increased by almost 20%.
It is also important that people are increasingly asking and consulting about the proper use of these trace elements, and are not self-medicating,” says Gintarinės vaistinės pharmacist Sigita Korbutaitė.
You may suffer from fatigue
Magnesium is involved in many important processes in the body: it supports cardiovascular and nervous system activity, normalizes heart rhythm, lowers blood pressure, regulates blood sugar levels, helps prevent muscle cramps and reduces joint pain. In addition, magnesium fights fatigue and can protect against headaches.
“It is known that this mineral practically does not accumulate in the body and is consumed very quickly, especially under stress. Thus, the longer the stress, the greater the magnesium deficiency. Increased sweating in the summer or poor nutrition also contribute to this.
Most of the time, the first sign of magnesium deficiency is cramps, so if you feel that it contracts the muscles often and painfully, you should not delay. Especially since summer is the season for swimming, and muscles contracted by cramps while swimming can also lead to an accident,” points out S. Korbutaitė.
In addition to cramps, magnesium deficiency can cause increased fatigue, irritability and nervousness, mood swings, muscle pain or tingling, insomnia, high blood pressure, fast heartbeat, gastrointestinal problems, hair and nail problems.
Meanwhile, another trace element, potassium, is necessary to ensure normal blood pressure and proper functioning of the nervous and cardiac systems. Potassium also contributes to bone strength and stable kidney function.
According to the pharmacist, when the amount of potassium in the body decreases, fatigue, weakness, muscle pain, itching, tingling, constipation may also occur. If potassium is severely deficient and not corrected, cardiovascular disease may develop or worsen, leading to life-threatening arrhythmias.
Source – fruits and vegetables
Sufficient amounts of magnesium and potassium in the body can be obtained by proper nutrition, especially by eating a lot of different fruits, vegetables and nuts.
S. Korbutaitė mentions that magnesium is found in green leafy vegetables (lettuce, spinach), seaweed, avocados, fruits and berries (bananas, dates, prunes, persimmons, apples, grapefruits), cashews, almonds, peanuts and walnuts, sunflowers or in sesame seeds, buckwheat, chickpeas, barley, oats, whole grain bread, halva, cocoa powder, cottage cheese and milk.
“We will ensure the right amount of potassium in the body by eating enough cereals, nuts, bananas – they contain a lot of potassium, tomatoes, leafy and leguminous vegetables, dried fruits,” says the pharmacist.
In the summer, especially when you move a lot, do sports and sweat, you should drink not only tap water, but also mineral water containing magnesium, potassium and other trace elements.
The reserves of magnesium and potassium in the body can also be replenished by taking vitamins and supplements, but the pharmacist points out that you should consult a pharmacist before starting and do not engage in self-medication, as an overdose or improper use of trace elements can be as harmful as their deficiency.
Recommended daily rates
It is very important not to exceed the recommended daily dose, as this can lead to an overdose with side effects: nausea, vomiting, diarrhea, arrhythmia, etc. It is necessary to consult a doctor or pharmacist regarding the appropriate dose, as it can be determined individually in different situations. The indicative daily norm of magnesium for adults is 375 mg, potassium – 2000 mg (according to the recommendations in force in Lithuania, but the norm indicated by the WHO is 3510 mg).
“When it comes to magnesium, it comes in many different forms, so you should choose the one that best suits your needs and health status.
“Magnesium in the form of lactate, taurate or orotate is suitable for improving cardiovascular function, for relieving stress and improving sleep – in the form of glycinate and taurate, for improving digestion – in the form of glycinate, malate or citrate,” she explains.
Some foods and supplements can increase or decrease the effects of magnesium and affect its absorption. For example, calcium, phosphorus, iron, zinc, copper, and manganese compete with magnesium for intestinal absorption and must be taken at different times.
Vitamins D, B6 and C, citric acid and amino acids promote the absorption of magnesium, so the pharmacist advises taking them together with or before magnesium. It is also worth knowing that the absorption of both magnesium and potassium improves when these trace elements are taken together.
2024-08-14 09:33:55