Nervous and forgetful? Behind it is a serious diet can plug in error

Our bodies need about 350 milligrams of Magnesium every day, can not recover the minerals but even. A lack of power, often in the form of calf cramps noticeable. But there are also other, atypical symptoms such as nervousness and forgetfulness point to a lack of.

What a lot of knowledge: Against muscle cramps, especially the unpleasant, nocturnal cramps in the calf muscles – Magnesium helps. Little known is that a deficiency of the mineral in other symptoms. The essential material supports the function of muscles, nerves and enzymes. Magnesium relaxes blood vessels, the muscles, the blood and lowering the blood pressure. Thus, Magnesium heart rhythm disorders prevents and stabilizes the entire circulatory System.

A short-term deficiency of Magnesium can balance our body, since it saves about 20 to 25 grams in the bone. He gets over a longer period of time, to little Magnesium, are leg cramps a typical symptoms. In addition, a magnesium deficiency can slow down brain activity, and thus concentration, and consciousness impairment.

The first signs of magnesium deficiency are:

  • Loss of appetite
  • Dizziness
  • Weakness
  • Fatigue
  • Nausea
  • Heart palpitations

In the long term, the following symptoms may occur:

  • Nervousness
  • Forgetfulness
  • Cramps
  • Numbness
  • Tingling in the body
  • Anxiety
  • Headache
  • Sleep disorders
  • Irritability
  • Weight loss
  • Concentration disorders
  • Disorders of consciousness

Magnesium in food

Our bodies don’t produce Magnesium itself, so we need to include the entire daily requirement through food. The German nutrition society recommends that men over the age of 25 years, a daily dose of 350 milligrams, women, 300 milligrams. Lactating mothers should pay particular attention to a magnesium-rich diet, their demand is located at 390 milligrams per day.

Magnesium is in many foods. The daily magnesium needs, a Breakfast of yogurt and banana covers, for example, a lunch of potatoes, spinach and chicken breast, a Snack a handful of Cashew nuts and two slices of whole grain bread in the evening. Who feeds unilaterally, risking a lack of magnesium.

Other risk factors for a lack of Magnesium are:

  • Sports: He increases the metabolism of the body. He leaves then increased amounts of Magnesium.
  • Stress: stress hormones constrict the blood vessels. To calm the body releases increased amounts of Magnesium into the blood to dilate the blood vessels. The increased magnesium content in the blood, the kidneys excrete again.
  • Alcohol: Even after heavy consumption of alcohol, the kidneys excrete increased Magnesium.
  • Bowel disease, inflammation of the pancreas, laxatives: you are able to prevent the absorption of Magnesium in the gastro-intestinal tract.
  • Kidney disease, Diabetes, diuretics (water drugs), chemotherapeutic agents: they promote greater excretion of Magnesium.

Not able to be Concerned, your magnesium needs through diet, you can grab in addition to dietary supplements. Numerous over-the-counter preparations provide Magnesium in tablet or powder form. The experts of Öko-Test, criticize, however, that many resources of Magnesium contain in particularly high doses. Excess Magnesium leaves our body, too Much of the mineral can cause diarrhea and stomach cramps. Therefore, pay attention to the packaging information and exercise per day, only half a tablet.


Magnesium content of foods per Serving

  • Cocoa (100 g): 499 mg
  • Almonds (30 g): 80 mg
  • Spinach (225 grams): 78 mg
  • Cashew nuts (30 g): 74 mg
  • Soy milk (240 ml): 61 mg
  • Potatoes (100 g): 43 mg
  • low-fat yogurt (250 g): 42 mg
  • brown rice (100 g): 42 mg
  • Banana: 32 mg
  • Salmon (85 g): 26 mg
  • Whole grain bread (1 slice): 23 mg
  • Chicken breast (85 g): 22 mg
  • Broccoli (90 g): 12 mg
  • Milk, 1-3,5% fat (100 ml): 11-12 mg
  • Apple: 9 mg
  • Carrot: 7 mg