Magnesium is an essential mineral that plays a key role in hundreds of chemical reactions, including blood sugar control, blood pressure control, muscle and nervous system function, brain function, energy metabolism, and protein synthesis. About 60% of the human body ‘s magnesium is in bones and 40% in muscle and soft tissue cells. Food sources rich in magnesium include:

• Legumes such as red beans, black beans, and soybeans
• Nuts such as almonds, chestnuts, cashews
• Seeds such as pumpkin, sunflower, sesame
• Whole grains such as brown rice, oats, and quinoa
• Dark green leafy vegetables such as kale, spinach, and broccoli

Magnesium deficiency

Magnesium deficiency is uncommon in healthy people, as the kidneys can control the excretion of magnesium from the body in the urine. However, certain medications and chronic health conditions, such as alcoholism, can contribute to magnesium deficiency. The body’s magnesium needs also depend on medical conditions, so the Recommended Daily Allowance (RDA) สมัคร ufabet for magnesium may not be enough for some people.

The initial symptoms of magnesium deficiency include:

• tired
• No strength
• Loss of appetite
• squeamish
• vomit

If left untreated, severe magnesium deficiency may present with the following symptoms:

• tea
• Burning
• cramp
• whip
• Arrhythmia

Early symptoms of low magnesium

  In the early stages, low magnesium levels may not cause any symptoms, but in some cases, you may start to notice side effects, such as:

1. Nausea or vomiting

        A magnesium deficiency can make you vomit. That’s because the mineral is involved in how your body’s nervous system works.   “The nerves in our digestive tract can be malfunctioning, which can lead to nausea,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior nutritionist at UCLA Medical Center and author of Recipe for Survival. “Vomiting is often a side effect of nausea, which of course makes you deplete more magnesium.”

2. Loss of appetite

       Low levels of magnesium in the body can decrease our appetite, which is a direct result of nausea. A magnesium deficiency can also cause the nerves that signal hunger to work less effectively.

3. Low energy

     Magnesium plays a key role in cellular metabolism, the process by which nutrients are converted to energy. “Low levels of magnesium in the body can lead to a reduced metabolic efficiency and can lead to feelings of weakness, sluggishness, and fatigue.