Low-histamine diet: What role does magnesium play?
Magnesium fulfills essential functions in the human body. A deficiency can therefore lead to unwanted symptoms. This blog post will tell you everything you need to know about the mineral magnesium.
Symptoms of magnesium deficiency
Magnesium is an important trace element and promotes the production of active vitamin D. A magnesium deficiency therefore usually also leads to a vitamin D deficiency . Along with the digestive enzymes histamine N-methyltransferase (HNMT) and diamine oxidase (DAO), magnesium is involved in histamine regulation . A magnesium deficiency can thus increase the risk of developing allergies and food intolerances .
A significant magnesium deficiency can promote inflammation, for example in the joints. This can lead to chondrocalcinosis arthropathy, also known as pseudogout. Other symptoms may include:
- Muscle cramps (mostly in the calves)
- Cardiac arrhythmias
- Depression
- Anxiety
- migraine
- insomnia
- Hyperactivity
- nervous eyelid twitching
-
Tingling or numbness in the limbs
Furthermore, a magnesium deficiency represents an increased risk for type II diabetes, osteoporosis, cardiac arrhythmias, tooth decay, PMS, high blood pressure, impotence and infertility.
INFO: If you eat a healthy and balanced diet, a magnesium deficiency is extremely rare. However, if you have food intolerances or are taking diuretics, a deficiency can occur. A whole blood analysis will reveal whether you have a deficiency.
People with increased magnesium requirements
The daily requirement for an adult is at least 350 to 400 mg . However, certain individuals have an increased need for magnesium. These include:
- People with chronic intestinal disease or intestinal fungi who cannot absorb magnesium well.
- People who consume large quantities of soft drinks and black tea.
- People who eat a very high-protein diet.
- Patients who are taking certain medications (such as diuretics).
- People who are exposed to mental and physical stressful situations.
- People who sweat heavily and lose minerals as a result.
- Alcoholics, diabetics, pregnant and breastfeeding women, and elderly people.
Magnesium fulfills positive properties
Many positive properties are attributed to this mineral.
- contributes to a healthy metabolism.
- contributes to an increased energy level.
- contributes to electrolyte balance.
- contributes to a regulated water balance.
- contributes to protein synthesis.
- contributes to bone formation.
- Contributes to normal calcium and potassium levels.
- contributes to the normal function of nerve and muscle cells.
- It contributes to the normal function of muscles, for example in the bronchi, blood vessels or the stomach and intestinal walls.
Which low-histamine foods contain magnesium?
Vegetarians and vegans will be especially pleased, as magnesium is primarily found in plant-based foods . You can meet your needs with the following low-histamine foods :
- whole grain products
- Magnesium-rich water
- Macadamia nuts
- Pistachios
- pumpkin seeds
- oatmeal
- Milk
- Swiss chard
- broccoli
- Sesame (1)
- Amaranth
- Quinoa
- Couscous
- poppy
Magnesium: Side effects of overdose
High doses of magnesium can cause diarrhea . Otherwise, no other side effects are known. When taking dietary supplements, quality should be a priority.
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