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You are here: Home / Achtergrond / Heb jij een Magnesiumtekort?

Heb jij een Magnesiumtekort?

Last Updated on november 10, 2017 by Iris Maier 657 Comments

Een zee vol mineralen en dus ook magnesium

 

De kans is groot dat het antwoord op deze vraag met een volmondige ‘ja’ beantwoord kan worden. Zeker wanneer je, net als ik een graanvrij dieet volgt en een verstoorde darmflora hebt. En wie heeft dat laatste nou niet tegenwoordig…?

Magnesium is het vierde meest voorkomende mineraal in het lichaam  en verantwoordelijk voor enkele honderden verschillende biochemische processen. Enkele voorbeelden daarvan zijn:

  • Belangrijk voor sterke botten.
  • Speelt een belangrijke rol bij de regulering van de bloeddruk.
  • Ondersteunt de energiestofwisseling.
  • Is van belang bij de overdracht van zenuwprikkels.
  • Van belang voor het samentrekken van spieren en het hartritme.
  • En van belang bij de eiwitsynthese.
  • Reguleert de bloedsuikerspiegel.
  • Geeft kalmte en bevordert een goede nachtrust.
  • Nodig voor vitamine D assimilatie.
  • Bevordert het immuunsysteem.
  • Reguleert de opname van calcium in de cellen.

 

Verschillende studies hebben aangetoond dat onze gezondheid voor een belangrijk deel afhankelijk is van magensium. Of zoals Dr. Norman Shealy zegt:

Every known illness is associated with a magnesium deficiency… magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient.

 

Wat veroorzaakt een Magnesiumtekort?

Volgens de Wereld Gezondheids Organisatie (WHO) haalt zeker 20% van de volwassenen in West-Europa de dagelijkse benodigde hoeveelheid magnesium niet. En volgens een Amerikaans onderzoek haalt ruim 60% van de Amerikanen de benodigde hoeveelheid niet en zelfs 19% haalt de helft van die hoeveelheid niet! (Bron)

Niet alleen eten we steeds minder producten die van nature rijk zijn aan magnesium, maar onze voeding bevat ook steeds minder magnesium. We hebben met onze intensieve manier van landbouw bedrijven onze bodem beroofd van dit mineraal. Veel hybride gewassen worden nu gekweekt om te kunnen overleven met maar weinig magnesium. In kunstmest zit immers ook alleen maar stikstof, kalium en fosfor…

Ook ons drinkwater is niet meer wat het ooit geweest is. Het bevat nauwelijks nog mineralen. Zeker als je ook nog thuis je water filtert met iets als een omgekeerd osmose systeem bijvoorbeeld, blijft er niets meer over…

Daar komt bij dat de consumptie van veel typische westerse voedingsmiddelen als cafeïne, geraffineerde producten, alcohol en suiker er voor zorgen dat er minder magnesium beschikbaar is voor ons lichaam. [Tweet “Het kost minstens 28 magnesium moleculen om 1 glucose molecuul te verwerken!”] (Bron)

En wat dacht je van fytinezuur? Als je veel volkoren producten, zaden, noten en peulvruchten eet en die niet op de juiste manier bereid, kun je flink tekorten krijgen in tal van mineralen en dus ook magnesium. Fytinezuur bindt deze mineralen aan zich, waardoor je lichaam deze niet meer kan opnemen.

Hoewel (rauwe) cacao een goede bron is van magnesium, bevat rauwe cacao ook enorm veel fytinezuur, een no go dus! Komt nog bij dat chocola zelden zonder suiker wordt geconsumeerd.

Ook fluoride bindt magnesium aan zich, waardoor je dit dus niet meer opneemt en ook kwik uit bijvoorbeeld vullingen belemmeren de opname van magnesium.

Ook het gebruik van bepaalde medicijnen, zoals de pil, sommige antibiotica, maagzuurremmers en medicijnen tegen hoge bloeddruk, kan bijdragen aan een magnesiumtekort.

 

Echt eten en een Magnesiumtekort

Zelfs als je al een tijd een gezond dieet volgt van echt eten, rijk aan voedingsstoffen kun je toch vrij gemakkelijk een tekort aan magnesium krijgen.

Als je veel intensief sport en dus veel zweet, verlies je veel mineralen waaronder magnesium via de huid. Dus ook als je door andere oorzaken veel zweet, moet je er rekening mee houden dat je je mineralen moet aanvullen. Zo ook na overgeven, diarree of een zware menstruatie.

Stress is ook een belangrijke factor die kan leiden tot een magnesium tekort en ook zwaar lichamelijk werk of dagelijks intensief sporten.

Daar komt nog eens bij dat magnesium niet gemakkelijk wordt opgenomen via de darmen. Als je spijsverteringsproblemen hebt, een lekkende darm of voedsel allergieën, kan het zo zijn dat je helemaal geen magnesium opneemt!  Je kunt dan nog zoveel binnenkrijgen via voeding, maar niets komt beschikbaar voor jouw lichaam…

Maar zelfs al zijn je darmen gezond, volgens Sally Fallon Morell, schrijfster van het boek Nourishing Traditions, wordt er grofweg maar 50% van de magnesium uit onze voeding opgenomen.

 

Heb je een Magnesiumtekort?

Zoals gezegd, is de kans groot dat ook jij een magnesiumtekort hebt. Een magnesiumtekort valt moeilijk door bloedtesten aan te tonen, omdat maar 1% van alle magnesium in het lichaam zich in het bloed bevindt. Er is wel een eenvoudige smaaktest die je gewoon thuis kunt uitvoeren:

Los 1/4 tl. Epsomzout op in 475 ml. water, goed roeren en proef. Smaakt het een beetje bitter, dan heb je geen tekort, smaakt het naar gewoon water of zelfs zoet, dan heb je een tekort.

 

Vaak kun je het ook opmaken uit allerlei symptomen. Heb je bijvoorbeeld vaak trek in chocola, last van kramp in je benen of vaak hoofdpijn, val je moeilijk in slaap of slaap je slecht, last van constipatie of een sterke zweetlucht? Dit zijn allemaal tekenen van een magnesium tekort.

Als je last hebt van meer dan een van onderstaande symptomen en zeker als je er meer dan vijf hebt, dan is de kans groot dat je een magnesium te kort hebt.

  • Slapeloosheid of moeite met inslaap vallen
  • Geïrriteerdheid
  • Overgevoelig voor geluid
  • Angst en depressie
  • Spierpijnen, stijve spieren of krampen
  • Onvruchtbaarheid
  • PMS
  • Veel stress
  • Hoofdpijnen
  • Versnelde of onregelmatige hartslag
  • Vermoeidheid
  • Kouwelijkheid
  • Moeite met concentreren
  • Allergieën en voedselovergevoeligheid
  • Gebrek aan eetlust
  • Rugpijn
  • Sterke lichaamsgeur
  • Slecht korte termijn geheugen
  • Slechte coördinatie
  • Onbedwingbare trek in koolhydraatrijk voedsel
  • Trek in chocola
  • Constipatie
  • Vaak gaatjes en slecht gebit
  • Spijsverteringsproblemen
  • Nierstenen
  • Schildklierafwijkingen of problemen
  • Insulineresistentie
  • Moeite met slikken
  • Snel uitgeput door inspanning
  • Onvrijwillige bewegingen van het oog
  • Misselijkheid, overgeven
  • Duizeligheid
  • Trillerigheid

 

Hoe breng je je magnesiumlevels weer op peil?

Wederom is het belangrijk om eerst er voor te zorgen dat je spijsvertering weer op orde is en je darmflora in balans.

Een open deur: vermijd zoveel mogelijk geraffineerde producten, suiker, cafeïne en alcohol.

 

Voedingsmiddelen met Magnesium

Eet zoveel mogelijk voedingsmiddelen rijk aan magnesium en vermijd dan dus ook niet-biologisch geteelde groenten en fruit, omdat deze vaak met kunstmest worden gevoed en waarschijnlijk nog nauwelijks magnesium zullen bevatten. Voorbeelden van voedingsmiddelen met een hoog magnesiumgehalte zijn:

  • De belangrijkste bron zijn hele granen, dus bruine rijst, en volkoren brood. Wel belangrijk is dat deze goed bereid zijn en dus gefermenteerd of gekiemd. Zuurdesembrood is een prima bron van magnesium!
  • Een goede tweede zijn verschillende noten en zaden zoals amandelen, zonnebloempitten, en pompoenpitten. Ook hier geldt weer: weken of kiemen voor gebruik om het fytinezuur af te breken!
  • Peulvruchten, zoals linzen, die ook weer geweekt of gekiemd zijn en langzaam gegaard.
  • Zeegroenten, kelp, bladgroenten als boerenkool en bittere kruiden als paardenbloembladeren en brandnetel.
  • Keltisch zeezout bevat talloze mineralen waaronder ook magnesium uiteraard. Wij thuis drinken ons water niet meer zonder, veel lekkerder vinden we namelijk ook!

Cacao bevat ook veel magnesium, maar zoals eerder al gezegd is het geen geschikte bron er voor. Rauwe cacao bevat erg veel fytinezuur en bovendien wordt cacao zelden zonder suiker geconsumeerd.

Een aantal Superfoods die je kunt overwegen:

  • Maca poeder is rijk aan magnesium en ook nog erg goed voor je hormonale balans. Je kunt Maca poeder hier, of hier of hier kopen.
  • Goji bessen zitten tjokvol met magnesium. Wel op letten dat je deze van een goede, biologische bron hebt en vermijden als je niet tegen nachtschade kunt. Goji bessen koop je hier, hier of hier.
  • Chia zaad bevat veel meer magnesium dan bijvoorbeeld broccoli en is ook rijk aan calcium. Je koopt chia zaad bijvoorbeeld hier of hier.
  • Acerola kers zit ook nog eens bomvol met vitamine C, vele malen meer dan in citrusfruit bijvoorbeeld.
  • Spirulina tabletten of poeder en die koop je o.a. hier of hier of hier.

 

Supplementen met Magnesium

Het zal echter moeilijk zijn om met alleen voeding je magnesiumlevel weer op peil te brengen, zeker ook gezien de slechte opneembaarheid ervan. Daarom is het aan te raden om met tekorten ook supplementen te gebruiken.

Elementair Magnesium druppelsKortweg zijn er drie soorten supplementen met magnesium op de markt:

Zo bestaan er magnesium druppels die je bijvoorbeeld in je drankjes kunt doen. Je kunt hiermee goed doseren en de dosering ook langzaam opvoeren.

Een andere mogelijkheid is TrüMag, een magnesium-citraat. Volgens een studie van de Universiteit van Reading uit 2003 is magnesium-citraat beter opneembaar dan andere vormen van magnesium.

Volgens dit artikel op de website van de Weston A. Price Foundation kun je het best een dosering hanteren van 6 tot 20 milligram per kilo lichaamsgewicht, afhankelijk van je fysieke conditie, of je nog in de groei bent en hoe ernstig de symptomen zijn.

 

Opbouwen

Het beste kun je het toedienen van de supplementen rustig opbouwen. Vooral als je geen last hebt van constipatie, omdat je diarree kunt krijgen van een teveel aan magnesium. Zodra je merkt dat je diarree krijgt, moet je je hoeveelheden minderen.

Dunne ontlasting is een teken dat je de magnesium niet meer opneemt, maar dat het werkt als een laxeermiddel.

 

Uitwendig toedienen

And last but not least kun je magnesium ook heel goed uitwendig toedienen. Zeker als je in acht neemt dat een groot deel via de spijsvertering niet wordt opgenomen en helemaal als je ook nog eens darmproblemen hebt, zoals een lekkende darm of een verstoorde darmflora. Je huid heeft een enorm oppervlak en is instaat allerlei stoffen op te nemen. Het is ook daarom dat ik je aanraad nooit iets op je huid te smeren dat je niet ook kunt eten.

Voor uitwendig gebruik kun je bijvoorbeeld een (voeten)bad nemen met Epsomzout of (bitterzout), oftewel magnesiumfulfaat. Dit kun je kopen bij de Online Zeepwinkel (en met de kortingscode PP1911DVK, krijg je 5% korting op je eerste bestelling)

Magnesium vlokken zijn een andere mogelijkheid om aan je badwater toe te voegen. Van hetzelfde merk is er ook magnesiumolie, technisch gezien is dit geen olie, het voelt alleen aan als olie. En er is een gel die je op de huid kunt aanbrengen. Werkt heel effectief. Zeker als je last hebt van pijnlijke, stijve spieren of kramp, kun je daarmee precies op de plek waar het op dat moment het hardst nodig is toedienen.

Naar men zegt is ook regelmatig zwemmen in de oceaan een goede manier om magnesium te vergaren. Al vraag ik me af of onze Noordzee daar wel zo geschikt voor is, want behalve allerlei mineralen, zit die natuurlijk ook vol met narigheid die je weer liever niet opneemt…

 

Meer Lezen?

Wil je meer lezen over magnesium? Dan raad ik je onderstaande boeken ten zeerste aan:

Magnesium, de oplossing, van M. Mousain Bosc
The Magnesium Miracle, by Carolyn Dean

Ook het artikel Magnificent Magnesium op de website van de Weston A. Price Foundation is zeer de moeite waard om eens door te lezen.

 

Wat Denk je, heb jij een Magnesiumtekort?

Heb je last van een of meer van eerder genoemde symptomen en heb je waarschijnlijk een magnesiumtekort? Heeft het gebruik van supplementen je geholpen er van af te komen?

Laat me weten in de reacties hieronder, ik ben benieuwd naar een ieder ’s ervaring!

 

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Photo credit: David Amsler

 

Disclosure: Dit artikel bevat affiliate links. Als je via deze links iets bij de betreffende winkels iets koopt, ontvang ik hiervoor een klein zakcentje. Het kost je niets extra’s, maar je steunt De Voedzame Keuken met je aankopen. Daarvoor alvast mijn hartelijke dank!

 

Filed Under: Achtergrond, Gezondheid Tagged With: Gezondheid, Magnesium

Comments

  1. Barbara says

    juni 3, 2014 at 20:18

    Cacaobonen weken en dan vermalen …. : goed idee ?

    Beantwoorden
  2. Iris Maier says

    juni 3, 2014 at 20:59

    Zou kunnen inderdaad, eens zien of ze kiemen. Geen idee of cacaobonen fytase bevatten, dat zou je dan wel moeten toevoegen, anders heeft het weken geen zin…

    Beantwoorden
  3. @JeanHeuf says

    juni 4, 2014 at 07:38

    RT @VlijtigeLis: Heb jij een Magnesiumtekort?
    http://t.co/hSEjLZos4g

    Beantwoorden
  4. @kkpae says

    juni 4, 2014 at 13:07

    Het kost 287 magnesium moleculen om 1 glucose molecuul te verwerken! http://t.co/IUNtcOVbXt

    Beantwoorden
  5. Paleo-Lifestyle (@PaleoLifestyle1) says

    juni 4, 2014 at 14:03

    RT @VlijtigeLis: Het kost 287 magnesium moleculen om 1 glucose molecuul te verwerken! http://t.co/Tp5joAc2ix

    Beantwoorden
  6. @BirgitteBrouwer says

    juni 4, 2014 at 14:48

    Every known illness is associated with a magnesium deficiency… magnesium is the most critical mineral required… http://t.co/IY80UC26DZ

    Beantwoorden
  7. Helene says

    juni 4, 2014 at 15:25

    Je kunt magnesiumolie ook zelf maken. Het is geen echte olie maar wordt zo genoemd omdat je, als je magnesium 1:1 in water oplost je een wat olie-achtige vloeistof krijgt.

    recept:
    http://wellnessmama.com/5804/how-to-make-your-own-magnesium-oil/

    Ik heb ook een dubbelsterke oplossing gemaakt (1 water : 2 magnesiumvlokken) die ik kan gebruiken als er meer behoefte is of die ik in een kleinere fles kan menemen op reis en die ik ook in en klein flesje in mijn tas heb voor evt. tussendoor.

    Je kunt ook van epsomzout een oplossing maken (goedkoper) maar die kristalliseert wel meteen op je huid en je kunt ‘m niet sprayen omdat de sproeikop meteen verstopt raakt.. Je hebt dan dus een soort kristal laagje dat, als je het voor het slapen opbrengt, je even voelt als je je nachtkleding aantrekt en in bed gaat liggen. Even later is dat wel weg maar ik vind het toch prettiger met magnesiumchloride. Dus dan maar iets duurder.

    Handig die test of je een tekort hebt. Ik heb ‘m gedaan en heb nog steeds een tekort.
    En dat terwijl ik al dagelijks magnesiumsulfaat (epsomzout) baden neem. Toch maar wat extra magnesiumolie sprayen.
    Inmiddels slaap al ik wel veel beter.

    Beantwoorden
    • Iris says

      juni 4, 2014 at 17:54

      Hi Helene, dank je voor je reactie! Je ontneemt me helemaal mijn geplande volgende blogpost met je recept @helene 😉 Geeft niets hoor, ik ga het evengoed wel posten, want niet iedereen leest graag Engels en ook niet iedereen leest de reacties:-)

      Beantwoorden
      • Helene says

        juni 5, 2014 at 10:05

        Ha, Iris,
        Daarom is het zo fijn dat jouw blog er is: de informatie in het nederlands!
        Ondanks het feit dat engels voor mij geen probleem is vind ik het toch fijn dat iemand ‘dicht bij huis’ hier ook mee bezig is.
        Aan jou de scone taak de engelse vertaling te maken ;-P

        Beantwoorden
  8. @karinreidsma says

    juni 4, 2014 at 16:42

    Heb jij een Magnesiumtekort? – De Voedzame Keuken: van Vulling naar Voeding http://t.co/nBmO14NJAG

    Beantwoorden
  9. @Lifebalanz says

    juni 4, 2014 at 21:39

    Wist je dat? http://t.co/DBFLfHGnfH

    Beantwoorden
  10. Paleo-Lifestyle (@PaleoLifestyle1) says

    juni 5, 2014 at 09:43

    RT @VlijtigeLis: Het kost minstens 28 magnesium moleculen om 1 glucose molecuul te verwerken! http://t.co/Tp5joAc2ix

    Beantwoorden
  11. @chronhappy says

    juni 7, 2014 at 15:22

    Heb jij een Magnesiumtekort? – http://t.co/008BsSAFJq via @chronhappy

    Beantwoorden
  12. Iris (@VlijtigeLis) says

    juni 7, 2014 at 17:00

    RT @chronhappy: Heb jij een Magnesiumtekort? – http://t.co/008BsSAFJq via @chronhappy

    Beantwoorden
  13. @doetz30 says

    juni 7, 2014 at 19:36

    Het kost minstens 28 magnesium moleculen om 1 glucose molecuul te verwerken! http://t.co/vAxTRfUaTq

    Beantwoorden
  14. natasja says

    juni 10, 2014 at 12:02

    ik heb een vraagje, mij is verteld dat epsomzout (bitterzout) juist laxerend werkt en daardoor de goede flora in je darmen ook op zijn kop zet. Dit omdat het magnesium sulfaat is magnesium citraat zou de positieve soort zijn om in te nemen!? en inderdaad de magnesium vlokken /olie werkt goed. Daarbij is B6 ook een belangrijke factor om magnsium op te kunnen nemen, of zie ik dat verkeerd??

    Beantwoorden
  15. @VerkorMassage says

    juni 11, 2014 at 09:49

    Heb jij een Magnesiumtekort? – De Voedzame Keuken: van Vulling naar Voeding http://t.co/Oy64EOgRZN

    Beantwoorden
  16. Paleo-Lifestyle (@PaleoLifestyle1) says

    juni 11, 2014 at 10:27

    RT @VerkorMassage: Heb jij een Magnesiumtekort? – De Voedzame Keuken: van Vulling naar Voeding http://t.co/Oy64EOgRZN

    Beantwoorden
  17. Marije says

    juni 20, 2014 at 04:14

    Door het lezen van uw artikel had ik heel erg het vermoeden dat ik een magnesium tekort heb
    Ik ben begonnen met 2 tabletten magnesium te nemen, Ik krijg hier juist nog meer constipatie van. Kan dat kloppen? Dank je!

    Beantwoorden
    • Iris Maier says

      juni 20, 2014 at 05:49

      Beste Marije, ik ben natuurlijk geen arts, noch therapeut. Ik heb er nog nooit van gehoord dat iemand dat kreeg, maar dat zegt ook niet alles. Ik durf het dus niet te zeggen… Ik raad je wel aan om magnesium uitwendig toe te passen, je neemt het dan veel beter op. Neem lekker ’s avonds een (voeten)bad met epsomzout en/of magnesiumvlokken of maak de magnesiumolie of de magnesium body butter van de recepten op mijn blog en probeer dat eens!

      Beantwoorden
  18. carla says

    augustus 2, 2015 at 09:32

    Ik heb een fles magnesiumolie gemaakt nou is mijn vraag hoe vaak per dag kan je sprayen?

    Vriendelijk dank
    Gr Carla

    Beantwoorden
    • Iris Maier says

      augustus 3, 2015 at 08:27

      Tja, ik denk dat je dat zelf het beste kunt aanvoelen, daar kan ik niet zoveel over zeggen. Ik probeer dagelijks te sprayen, maar vergeet het ook regelmatig. In principe is 1x per dag voldoende.

      Beantwoorden
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