Magnesium is a micronutrient and participates in more than 300 processes in the body. It is of key importance in the synthesis of DNA, in the functioning of muscles and nerves, regulates heart rate, kidney function, affects the level of glucose in the blood and is a rich source of energy.

It is important to note that the necessary daily amount of magnesium cannot be obtained from food alone, and it is particularly unfavorable that in case of deficiency, the kidneys automatically reduce and adjust the need for other minerals. It can happen that precisely because of this, the difference in magnesium is excreted in the urine, even though the body lacks this element.

The essential advice is therefore to eat a varied and regular diet.

What are the most common causes of insufficient amounts of magnesium?

• Many experts were surprised that more than 80% of alcoholics have a significant lack of magnesium in the body.
  
  
• Certain medications (such as blood thinners, diuretics, medications to prevent diarrhea, celiac disease, and even Crohn's disease) often cause the body to excrete more magnesium in the urine than it should. Some nutritionists believe this is a kidney disorder, while others attribute it to vitamin D. If this is happening to you, change your medication.
  
  
• Older people usually have lower magnesium levels than younger people. With age, the absorption of magnesium through the intestines decreases.
  
  
• Phosphates from carbonated drinks and candy literally drain magnesium from the body. If you already have low magnesium levels, this is an additional problem that is most evident in patients with type 2 diabetes.
  
  
• Higher intake of calcium means less magnesium. Namely, people who have an excess of calcium are almost always deficient in magnesium.
  
  
• Today we know that stress is the main culprit of many changes in our body. It has been proven that the body needs more magnesium in stressful situations.
  

Magnesium deficiency is most easily recognized by loss of appetite, cravings for chocolate, heartburn and constipation. Of course, there are other signs (fatigue, anxiety, high blood pressure...) that we don't pay so much attention to or don't immediately associate with magnesium.

The key question is how to maintain and even increase the level of magnesium in the body?

Avoid alcohol, refined sugar (these are mostly all industrial products), gluten, coffee and even tea, do not drink tap water (such water is full of sodium fluoride) and, last but not least, avoid stress.

Nutrients that help the body retain magnesium and increase its absorption are all those foods that have a lot of vitamins B1, B6, D3, E and selenium.

Where can we find the most magnesium?

If we suspect that we are deficient in magnesium, eat as many dark green leafy vegetables as possible (spinach, Swiss chard, broccoli), eat a lot of almonds and dark chocolate, and among fruits, do not overlook cherries, avocados, bananas, and from vegetables, make sure you have enough beets, green peppers, tofu and black beans to the menu.