(Mg, Mg2+, lat. Magnesia)
Magnezijum je jedan od najzastupljenijih mineralnih materija u mekim tkivima. Prosečna odrasla osoba sadrži od 20 do 28 grama magnezijuma, od čega se oko 60% nalazi u kostima. Ostatak je u mišićima, mekom tkivu i telesnim tečnostima. Magnezijum se u visokim koncentracijama može naći unutar ćelija, posebno srčanih i ćelija mozga.
Magnezijum je kofaktor za preko 300 enzimskih reakcija, posebno onih koje učestvuju u metabolizmu komponenata hrane i stvaranju novih molekula značajnih za zdravlje čoveka.
- Za sve enzimske reakcije gde je potrebna enegija uskladištena u molekulima adenozin-trifosfata (skraćeno ATP) potreban je magnezijum – kao supstrat Mg2+-ATP. U svim reakcijama gde se kao supstrat pominje ATP zapravo je pravi supstrat Mg-ATP. Mg2+ je uklješten izmedu β- i γ-fosfata, pa tako smanjuje jake anjonske osobine ATP-a. Na ovaj način se ovaj može približiti i reverzibilno vezati za proteine.
- Sinteza raznih molekula. U takve molekule spadaju proteini, nukleinske kiseline, nukleotidi, masne kiseline i ugljeni hidrati.
- Aktivacija mišićne koncentracije. Magnezijum interaguje sa kalcijumom u mnogim procesima u organizmu, kao što su regulacija rada krvnih sudova, kontrakcija mišića – uključujući i srčani mišić. Kalcijum stimuliše mišiće i kontrakcije krvnih sudova, dok magnezijum opušta mišiće i širi krvne sudove. Magnezijum doprinosi ravnoteži kalcijuma u organizmu delujući na hormone koji kontrolišu resorpciju i metabolizam kalcijuma, a interaguje i sa transportnim mehanizmima za kalcijum na nivou ćelije.
- Detoksikacija organizma.
- Struktura kostiju.
- Jonski transport. Magnezijum je uključen u održavanje membranskog električnog potencijala i transporta natrijuma, kalijuma i kalcijuma kroz ćelijsku membranu. Magnezijum je uključen u prenosu nervnog impulsa.
- Delovanje hormona. Magnezijum je neophodan za delovanje jedinjenja koja igraju ključnu ulogu u prenosu informacija sa hormona i ostalih stimulusa koji uzrokuju hemijske reakcije unutar ćelija. Magnezijum povećava i ekskreciju (lučenje) hormona insulina i doprinosi njegovom boljem unosu u ćeliju. Na ovaj način magnezijum učestvuje i u metabolizmu ugljenih hidrata.
Iako magnezijuma (kao i kalcijuma) ima dosta u prirodnoj hrani on se gubi u velikoj količini pri njenoj obradi i oplemenjivanju. Mg2+ se resorbuje duž tankog creva, a količina koja se resorbuje izgleda da zavisi pre svega od količine što stigne u crevo, a manje od nekog drugog pojedinačnog faktora, kao npr. vitamina D. Kad u hrani ima malo magnezijuma može se resorbovati i do tri četvrtine Mg2+ iz te hrane. Resorpcija Mg2+ nije aktivan proces i ne postoji zajednički mehanizam transporta kalcijuma i magnezijuma kroz ćelije creva. U plazmi se najveći deo Mg2+nalazi u takvom obliku da se može filtrirati u glomerulima bubrega. Bubreg, međutim, ima neobično veliku sposobnost da zadrži Mg2+ u organizmu, pa se dnevno izluči na dijeti siromašnoj magnezijumom samo oko 1 µg/dan. Uz običnu prehranu, urinom se izlučuje oko 35-45% magnezijuma.
Magnezijum je neophodan u metabolizmu tiamina, vitamina C i piridoksina.
Magnezijum se teže usvaja ukoliko se koriste laksativi kao i pri infekcijama i alergijama.
Hrana koja je siromašna sa proteinima i/ili bogata sa fosfatima može da umanji resorpciju magnezijuma. Takođe, oksalati koji se nalaze u nekim zelenim biljnim namirnicama, kao i fitati koji se nalaze u zrnastoj hrani stvaraju nerastvorne komplekse sa magnezijumom i time sprečavaju njegovu resorpciju.
Veće količine cinka, kalcijuma i vitamina D smanjuju resorpciju magnezijuma.
Dobri izvori magnezijuma su nepolirana zrna žitarica, orah, soja, avokado, pasulj, susam, kukuruz, limun i povrće sa tamno-zelenim listovima (kelj, brokoli) obzirom da magnezijum ulazi u sastav zelenog pigmenta biljaka – hlorofila. Meso je takođe bogato magnezijumom, ali sadrži i kalcijum, fosfate i proteine koji smanjuju njegovu resorpciju.
Rafinisanje brašna, poliranje zrna žitarica, ekstrakcija šećera iz melase i ostali načini pripreme namirnica skoro u potpunosti uklanjaju magnezijum iz te hrane.
Voda je dobar izvor magnezijuma, posebno u oblastima gde je prisutna »teška« voda. Magnezijum se obično iz vode bolje resorbuje od magnezijuma iz hrane.
Ostali izvori magnezijuma su: badem, heljda, pšenične mekinje, spanać, klice pšenice, kikiriki, nepolirani pirinač, kajsija, ovsena kaša.
Simptomi nedostatka magnezijuma su razdražljivost, promene ličnosti, anoreksija, slabost organizma, zamor, nesvestica, vrtoglavica, nesanica, alergije, uznemirenost, konvulzija (grčenje mišića), pojava nervoze, drhtavica, petljanje i trzanje jezikom, nevoljni pokreti očiju, nestabilan hod, nepravilan rad srca, nizak nivo šećera u krvi i pojava mišićnih kontrakcija. Pri većem nedostatku magnezijuma dolazi i do gubitka kose, otekle desni i oštećenje arterija koje liči na aterosklerozu.
Nedostatak magnezijuma nije redak i pogađa sva telesna tkiva. Ako u hrani ima mnogo kalcijuma, proteina i fosfata smanjiće se resorpcija magnezijuma iz creva. Do smanjene resorpcije magnezijuma može doći i u slučaju hronične dijareje bilo kog uzroka, prehrane siromašne u pogledu proteina i kalorija, kao i u slučajevima ozbiljnih zapaljenskih procesa u organizmu, teških operacija, poremećaja u resorpciji magnezijuma, hormonskih poremećaja, tumora, u trudnoći i u slučajevima kada s organizam znatno fizički napreže. Ako se gladovanje naglo prekine davanjem proteina i ugljenih hidrata bez kofaktora kao što su tiamin i Mg2+ mogu nastati teži metabolički i neurološki poremećaji. U slučaju hroničnog zatajivanja bubrega potreba za magnezijumom se smanjuje, dok u slučajevima renalne acidoze i Diabetes melitus dolazi do velikih gubitaka magnezijuma. Kod žena koje doje potrebe za magnezijumom su povećane.
Unos većih količina fosfata, kalcijuma, vitamina D i zasićenih masnih kiselina takođe dovodi do nedostatka magnezijuma.
Nedostatak magnezijuma se najčešće javlja kod osoba koje konzumiraju konzerviranu hranu u većim količinama, alkoholičari, osobe koje imaju problema sa resorpcijom. Takođe, ovaj problem se javlja kod starijih osoba.
Neadekvatan unos magnezijuma dovodi i do sledećih poremećaja:
- Kardiovaskularne bolesti, uključujući aterosklerozu, infarkt miokarda, anginu, ishemijsku bolest srca, srčane aritmije i visok krvni pritisak.
- Dijabetes. Nedostatak magnezijuma dovodi do smanjenog lučenja insulina i do smanjenja osetljivosti tkiva na insulin. Kod dijabetičnih žena u trudnoći nedostatak magnezijuma može znatno povećati mogućnost spontanog pobačaja ili do poteškoća pri porođaju.
- Osteoporoza. Magnezijum je značajan za normalno funkcionisanje kostiju. Osim toga, njegova uloga je u funkcionisanju paratiroidnih žlezda, metabolizmu vitamina D i adekvatnoj osetljivosti kostiju na paratirodni hormon i na vitamin D.
- Migrene. Nedostatak magnezijuma pogađa neurotransmitere, krvne sudove i mišiće u glavi i vratu.
- Premenstrualni sindrom. Menja i odnos kalcijuma i magnezijuma zbog hormonalnih fluktuacija. To utiče na nivo neurotransmitera i dovodi do pojave premenstrualnih simptoma.
- Astma. Nedovoljan unos magnezijuma u organizam je povezan i sa smanjenom funkcijom pluća, bronhijalnom hiperaktivnošću i teškim disanjem.
- Kamen u bubregu.
- HIV / AIDS / SIDA. Nedostatak magnezijuma je primećen u početnim fazama pojave HIV infekcije i dovodi do pojava zamora, letargije i mentalnih slabosti.
- Nedostatak energije. Osobe sa nedostatkom magnezijuma prilikom težih fizičkih napora troše više energije od osoba koje nemaju nedostatak ovog minerala.
- Tumor želuca.
Ako je funkcija bubrega normalna teško će doći do trovanja magnezijumom obzirom da organizam izbacuje sav višak ovog minerala. Kod bolesnika gde su zatajili bubrezi hipermagneziemija može biti važan medicinski problem. U slučaju hipermagnezijemije toksičnost se manifestuje u depresivnim učincima magnezijuma na nervni sistem. Ostali simptomi su: dijareja, crvenilo na koži, žeđ, nizak krvni pritisak, gubitak refleksa, letargija, slabost organizma, zadržavaje tečnosti u organizmu, mučnina, povraćanje, plitko disanje.
Preporučene dnevne količine
Muškarci: 300-420 miligrama
Žene: 270-320 miligrama
Trudnoća: 300-400 miligrama
Laktacija: 310-360 miligrama
Adolescencija: 360-410 miligrama
Sportisti i osobe koje se bave težim fizičkim aktivnostima: 500 miligrama.
Neki istraživači preporučuju dnevni unos magnezijuma od 6-10 miligrama po kilogramu telesne mase.
Upotreba u medicini
Dodaci magnezijuma se koriste za lečenje sledećih bolesti i poremećaja:
- Srčani udar. Magnezijum deluje tako što povećava stvaranje energije, sprečava agregaciju krvnih pločica (trombocita), širi krvne sudove i pojačava funkciju srčanog mišića.
- Srčane aritmije. Magnezijum se tada obično unosi intravenozno.
- Angina. Dodaci magnezijuma se često koriste za lečenje angine, bilo da je uzrokovana aterosklerozom ili spazmom koronarne arterije.
- Kardiomiopatija. Slabljenje srčanog mišića koje dovodi do redukovane efikasnosti cirkulacije krvi se leči dodacima magnezijuma.
- Visok krvni pritisak. Aplicira se intravenozno. Magnezijum ima sposobnost da opušta stegnute krvne sudove.
- Kamen u bubregu.
- Problemi sa trudnoćom i porođajem. Magnezijum se koristi u tretiranju pre-eklampsije i eklampsije. Osim toga smanjuje mogućnost pojave cerebralne paralize kod novorođenčadi sa jako malom telesnom masom.
- Dijabetes. Magnezijum igra ulogu u povećanju tolerancije na glukozu i u odgovoru insulina na povećanu količinu šećera. Osim toga magnezijum pomaže u zaštiti organizma od komplikacija koje se javljaju pri dijabetesu, uključujući bolesti srca i očiju.
- Astma. Magnezijum deluje kao relaksant bronhijalnih glatkih mišića.
- Premenstrualni sindrom. Magnezijum se konzumira oralno i služi za ublažavanje menstrualnih i pre-menstrualnih simptoma – uključujući promene raspoloženja i osetljivost grudi.
- Sindrom hroničnog umora.
- Osteoporoza. Dodaci magnezijuma povećavaju gustinu kostiju kod žena u post-menopauzi, čime se smanjuje rizik od pojave osteoporoze.
- Poremećaj hiperaktivnosti.
- Gubitak kose.
- Poremećaji u unutrašnjim organima.
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