Magnesium - what is useful for men and women, shortage and excess, products on ydoo.info

Magnesium is necessary for the normal functioning of many processes in the body. It comes only with food. Constantly consumed and not accumulated. Therefore, it is necessary that a certain amount of it be supplied daily.

The daily requirement of magnesium depends on the person’s gender, age and health status. Mineral deficiency is common in modern society. And magnesium deficiency is especially noticeable.

A regular balanced diet can meet almost all of the needs for this microelement, but the problem is that now more and more people are eating incorrectly. After all, semi-finished products, refined and processed foods do not contain enough microelements.

What is magnesium?

Magnesium is an essential mineral as well as an electrolyte. What are the functions of magnesium in the human body? The main functions of magnesium include:

Blood pressure regulation
Strengthening bones in the human body
Balancing Nitric Oxide in the Body
Supporting growth and development in children
Supports proper functioning of nerves, muscles and tissues
Neutralization of stomach acid
Improving intestinal motility and preventing constipation

The fact is that the level of magnesium in the body is controlled by the kidneys. They excrete it in their urine every day. This is one reason why magnesium and other electrolytes are reduced through urinary excretion.

Frankly speaking, the content of magnesium in the body is not so high compared to other microelements. However, it is extremely important for your metabolism, enzyme functions, energy production and much more.

To prevent deficiency symptoms, we need to maintain magnesium levels in the body through food or supplements. This is because the body loses its reserves every day during the movement of muscle tissue, heartbeat and hormone production.

Importance of Magnesium for Health

Without exaggeration, the biological significance of magnesium is enormous. Typical characteristics of people suffering from vitamin deficiency: stooped posture, painful thinness, flat feet, poor vision, diseases of the cardiovascular system and other unpleasant problems.

Without “building material”, complete synthesis of connective tissues is impossible. The result is a gradual destruction of the fibers, they become inelastic and fragile.

It is important to establish in time that the body needs a microelement. This will avoid troubles in the future and prevent irreversible changes in the body. You can find out the concentration of a substance by taking a test for red blood cells, carried out using atomic absorptiometry.

Do you know about the benefits of vitamin B12 for the body?

What does magnesium contain for the body? It is naturally present in certain products. They artificially enrich food products. Magnesium is also available in the form of dietary supplements. It is also found in some over-the-counter medications such as antacids and laxatives.

What foods are high in magnesium? The best plant sources of magnesium are foods with dark green leaves, such as spinach, beans, avocados and almonds.

The most effective source of this mineral is natural magnesium-rich foods.

Magnesium supplements may also help some people prone to deficiency, such as older adults, athletes, and those under extreme stress.

What foods contain magnesium ↑

Natural sources of magnesium include peaches, apricots, leafy vegetables such as spinach, kale, and whole grains, which are commonly found on most people's regular menus.

There are other foods rich in this trace element:

Tomatoes;
Beet greens;
Beans;
Artichoke;
Potato;
Buckwheat grain;
Pumpkin seeds;
Peanut;
Wheat flour;
Oat bran;
Barley;
Corn flour;
Chocolate;
Milk and yoghurts;
Fish.

Absolutely any bran bread contains twice as much magnesium as regular white bread. The element is also found in ordinary drinking water, and in hard water there is much more of it than in the soft variety, but drinking such liquid often leads to urolithiasis.

Seaweed and pumpkin seeds are record holders for magnesium content! Do you want to know more about another wonderful and useful product?! Read the articles "Are pumpkin seeds healthy" "Treatment with pumpkin seeds"

It is clear that it is impossible to reduce the lack of magnesium in the body with food and we will definitely use dietary supplements. My family and I have been using the reputable website ru.iherb.com for a long time, where there are a lot of offers of very favorable prices and quality products.

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Now Foods, Calcium Magnesium Complex, 240 Softgels
Now Foods, Calcium & Magnesium 250 Tablets
Now Foods, Daily Vitamin, 250 Tablets

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Magnesium supplements

What does the body need vitamin with magnesium for? Many health professionals recommend that adults take supplements regularly to prevent deficiency. Keep in mind that magnesium supplements pose a small risk of side effects or toxicity.

Magnesium supplements are available in various forms. The rate of absorption and bioavailability of magnesium supplements varies depending on the type. In general, types that dissolve in liquid are better absorbed in the intestine than less soluble forms.

Magnesium in citrate, chelate and chloride forms is believed to be better absorbed than magnesium supplements in oxide and sulfate forms.

Here's information about the different types of magnesium supplements:

Magnesium chelate is very well absorbed by the body and is naturally found in foods. This type is bound to several amino acids (proteins) and is used to restore magnesium levels.
Magnesium citrate - magnesium combined with citric acid. May have a laxative effect in some cases when taken in high doses, but is otherwise safe to use to improve digestion and prevent constipation.
Magnesium chloride oil is an oil form of magnesium that can be applied to the skin. It is also given to people with digestive disorders that prevent the normal absorption of magnesium from food.
The uses of magnesium oil are varied. For example, athletes sometimes use it to increase energy and endurance, relieve muscle pain and heal wounds or skin irritations.
Magnesium glycinate is well absorbed by the body. Recommended for those who have magnesium deficiency. Unlike other magnesium supplements, it does not have a laxative effect.
Magnesium threonate – has a high level of absorption/bioavailability as it can cross the mitochondrial membrane. This type is less accessible. Currently, scientists are studying its properties in depth and conducting a large amount of research. As a result, it may become more widely used.
Magnesium Orotate – These supplements contain orotic acid and magnesium orotate is good for the heart.

How can you determine whether you need to take magnesium supplements? According to the National Institutes of Health (NIH), assessing magnesium levels is difficult because magnesium is mostly found inside cells or bones, not in the blood.

When it comes to determining your magnesium levels, blood test results can be misleading. The most common method for assessing magnesium status is to measure serum magnesium concentrations in the blood or measure concentrations in saliva and urine. But none of the methods listed are considered completely comprehensive and accurate.

The danger of magnesium deficiency in women

Magnesium for women, the daily dose of which is much less than the norm, will not protect against negative consequences:

Arterial calcification. Consumption of magnesium 50 mg or less increases the risk of coronary artery calcification by 22%. Magnesium levels are reduced by alcohol consumption, diuretics, diabetes or stress.
Deterioration of the skeletal system. Magnesium converts vitamin D into its active form. With a high dosage of the vitamin and a low amount of magnesium, intense metabolic work removes magnesium from the muscle areas where it is stored. This causes muscles to suffer, especially the heart, which often leads to a heart attack.
Increased blood pressure. Magnesium provides more than 300 cellular processes, so its deficiency leads to heart problems and increased blood pressure. With magnesium deficiency, narrowing of blood vessels occurs.
The appearance of muscle spasms and cramps. Magnesium is essential for muscle relaxation. When it is deficient, they involuntarily contract, causing pain. Diuretics, AD medications, and excess caffeine increase urination and flush out mineral reserves.
Problem with hormonal levels. A small supply of magnesium increases progesterone levels in women. This explains leg cramps and mood swings. This is one of the reasons why pregnant women always crave chocolate, which is a good source of magnesium. Without magnesium, sufficient amounts of hormones are not produced, which leads to irregular ovulation and disruption of the endocrine system. It controls the production of insulin, thereby preventing spikes in blood sugar.
Anxiety, depression, sleep problems. Magnesium is called a relaxing mineral; it helps relax muscles and calms the nervous system, which is necessary for sound sleep.
Migraine. Headaches are caused by vasoconstriction or muscle tension, especially in the back and neck. This kind of pain is observed in people with magnesium deficiency.
Constipation. Magnesium helps in relaxing the intestinal muscles during constipation. It acts as a laxative because it has the ability to draw water into feces, making bowel movements softer and easier. A lack of substance leads to muscle contraction.
Problems during pregnancy. Magnesium is necessary for the health of the fetus, and its deficiency causes chronic diseases of the born child. Deficiency leads to spasms in the fallopian tube, which makes it difficult to conceive.

Magnesium for women is needed not only to ensure that the body is full of energy and physical strength. By replenishing the daily norm, they thereby protect themselves from many diseases that affect modern society.

Author: Belyaeva Anna

Article design: Vladimir the Great

https://youtu.be/eqSBLI0cVjY

Magnesium deficiency in the body

For many people, magnesium deficiency—also known as hypomagnesemia—with "hypo" meaning under, "magnes" referring to magnesium and "emia" in the blood—causes at least some noticeable negative symptoms. These may include muscle pain or spasms, poor digestion, anxiety and trouble sleeping.

However, magnesium deficiency is often overlooked and rarely tested. Thus, magnesium may be one of the lesser used but most needed supplements.

What are the symptoms of magnesium deficiency in the body? Some of the most noticeable symptoms of magnesium deficiency according to the National Institutes of Health (NIH) include:

hypertension (high blood pressure) and cardiovascular disease;
kidney and liver damage;
peroxynitrite damage, which can lead to migraines, multiple sclerosis, glaucoma;
nutritional deficiencies, including vitamin K, vitamin B1, calcium and potassium;
restless legs syndrome;
worsening PMS symptoms;
mood swings;
insomnia and sleep problems;
osteoporosis;
recurrent bacterial or fungal infections due to low nitric oxide levels or a suppressed immune system;
oral cavity and teeth;
muscle weakness and cramps;
impotence;
eclampsia and preeclampsia;

Why is magnesium deficiency so common? Several factors influencing magnesium deficiency in the human body:

soil depletion, which reduces the amount of magnesium present in agricultural food crops;
indigestion, which leads to impaired absorption of magnesium and other minerals in the intestines;
high rates of prescription drugs and antibiotic use. They can damage the digestive tract to the point that magnesium is not fully absorbed from food.

Keep in mind that those most at risk for magnesium deficiency are those who have: liver disease, heart failure, inflammatory bowel disease, frequent vomiting or diarrhea, kidney dysfunction, and other conditions that affect absorption. Older people and women are affected more often than younger people and men.

Magnesium is associated with other nutrients in the body, including calcium, vitamin K and vitamin D.

Experts believe that one of the reasons magnesium supplements are so beneficial is that they help balance the high levels of calcium that build up in the body while taking a calcium supplement.

Likewise, taking too much vitamin D

Beneficial properties of magnesium

The beneficial properties of magnesium help the body speed up metabolism and also form bone tissue. However, the possibilities of this microelement do not end there. What is magnesium needed for?

To increase the immune activity of cells. Therefore, magnesium must be present in the diet of children so that the immune system is not impaired.
Maintaining stable genetic information found in DNA and RNA molecules. If a microelement is not enough in the body or the absorption process is disrupted, then protein structures can mutate.
Slowing down the increase in histamine in the cells of the immune system. © https://ydoo.info/micro/magniy.htmlHistamine is a hormone that controls absolutely all metabolic processes occurring in the body. Also under its influence is the respiratory system, skin, cardiac activity and sensory organs. When allergic reactions occur, histamine begins to manifest itself. The result is redness, dry cough, and watery eyes.
Regulating heart rhythm. Magnesium reduces myocardial contractility, reduces heart rate, and also lowers blood pressure.
Increases bone mineral density. The thicker the layer of bone, the less often a person will experience fractures. For this, magnesium needs the help of phosphorus and calcium.
To maintain sodium, potassium and calcium balance within the body.
Stabilization of the processes of excitation and inhibition occurring in the brain.
To remove toxins and metabolic end products.
Maintaining normal glucose levels.

In addition, magnesium is prescribed to eliminate cramps, fatigue, sleep problems, tachycardia, the threat of early labor, epilepsy, as well as replenish the body with the necessary supply of magnesium.

The level of magnesium in the blood should correspond to the following parameters:

from 0 to 1 month – 0.66-0.95 mmol/l;
from 1 month to 1 year – 0.7-1.2 mmol/l;
from 1 to 12 years – 0.7-1.2 mmol/l;
from 12 to 20 years – 0.7-0.91 mmol/l;
from 20 to 60 years – 0.66-1.07 mmol/l;
from 60 to 90 years – 0.66-0.99 mmol/l;
after 90 years – 0.7-0.95 mmol/l.

Magnesium is just as necessary for children as it is for adults. At birth, the child receives this microelement through breast milk. When bottle-fed, the child's body is saturated with magnesium by consuming infant formula. During the first feeding period, it is advisable to give the baby buckwheat, oatmeal, broccoli and cauliflower puree.

Magnesium is useful for men because it increases testosterone production, increases potency, restores strength after heavy physical training, strengthens bones, and normalizes sleep.

Magnesium also helps with constipation. Magnesium sulfate in powder form is used as a treatment. The instructions for use indicate that it is necessary to dilute about ten or thirty grams of powder in one hundred grams of warm water (the amount depends on age and the degree of advanced disease) and drink a couple of hours before breakfast. Needs to be taken only once a day. However, you should not prescribe treatment yourself. It is best to consult a doctor for advice, since the composition is not recommended to be taken:

pregnant women;
during the menstrual cycle;
children under three years old;
if the body is dehydrated;
with bleeding from the rectum;
with a nervous disorder;
if appendicitis is suspected;
with renal failure.

In the pharmacy you can find the following types of magnesium, presented in the form of medicines:

Magne B6 has a metabolic and vitamin effect on the body.
"Additive Magnesium" leads to the activation and normalization of metabolic processes. It has antiplatelet and antiarrhythmic effects.
Magnesol is presented in the form of effervescent tablets that provide the body with the required amount of microelement.
"Magnerot" is used during the treatment of arrhythmia caused by a lack of magnesium in the body.

Before using any drug, you should consult a doctor who will help you determine the dosage of the drug or identify possible contraindications for you.

The best magnesium to take depends on what you want to achieve from your treatment, because magnesium-based formulations have different uses.

How is it useful for women?

Why do women need magnesium? This trace element is very important during menopause and PMS. Also, the use of magnesium eliminates depression, bad mood, removes toxins from the body, and normalizes the condition of the hair.

In addition, magnesium is used for weight loss. This chemical element helps during a diet:

control the functioning of the circulatory and nervous systems;
better burn proteins, glucose and body fat;
dilate blood vessels;
regenerate cells.

Women who follow a diet should definitely eat barley, beans, fish, spinach and wheat bran, as they contain a large amount of magnesium.

Magnesium Donat water, which is used for weight loss, is also gaining increasing popularity. Experts recommend adhering to the following dosage of drinking this water:

It is necessary to drink in the morning on an empty stomach, and also a quarter of an hour before starting a meal.
You can drink no more than three hundred milliliters at a time.
The water should be at room temperature.
You can use Magnesium Donat for a month and no more than twice a year.

They also offer a medical product such as “Magnesium sulfate”, which can be used by those who want to lose weight. The drug has a laxative effect on the intestines. Magnesia, once inside the body, begins to accumulate liquid in the intestines, diluting its contents and removing it out. Magnesium sulfate is sold in the pharmacy in powder form. Before using the drug, read the instructions carefully. Remember that this remedy can only be drunk once every two months. You also need to clarify that you should drink this powder only before you start following a diet. During weight loss, using the drug is strictly prohibited, otherwise vomiting, dizziness and stomach upset may occur.

Magnesia also helps get rid of nail fungus. To do this, you need to mix one hundred grams of powder in two liters of hot water. Dip your feet into the solution and steam for about fifteen minutes. After this, the legs must be dried with a towel. The course of treatment lasts no more than ten days.

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Recommended daily intake of magnesium:

How much magnesium to take per day? Keep in mind that magnesium requirements depend on various factors, such as age and gender. According to the NIH, the following are the current RDAs for magnesium:

Infants - 6 months: 30 mg
7–12 months: 75 mg
1-3 years: 80 mg
4–8 years: 130 mg
9–13 years: 240 mg
14–18 years: 410 mg for men; 360 mg for women
19–30 years: 400 mg for men; 310 mg for women
Adults 31 years and older: 420 mg for men; 320 mg for women
Pregnant women: 350–360 mg
Women breastfeeding: 310–320 mg

How much magnesium should I take per day in supplement form? This depends on the type of magnesium you take, the condition you are trying to treat, and whether you have a magnesium deficiency.

In some cases, high doses of up to 800–1800 mg of magnesium daily for several months are prescribed to treat conditions such as upset stomach and irregular heartbeat. This is done under the supervision of a doctor.

Is it safe to take 500 mg of magnesium per day? Doses of less than 350 mg per day are safest for most adults. In other words, the “daily upper intake level” for magnesium is 350 mg for those over 8 years of age.

Unless your doctor tells you otherwise, it is best to take no more than 300 to 400 mg per day. For children, magnesium is safe when taken in doses of 65 to 100 mg/day depending on age, or up to 350 mg/day for children over 8 years of age.

If you decide to take a magnesium supplement, we recommend considering the following options:

Now Foods, Magnesium Citrate, 120 Veg Capsules
Doctor's Best, High Absorption Magnesium 100% Chelated with Albion Minerals, 100 mg, 120 Tablets
Solgar, magnesium, with vitamin B6, 250 tablets
Source Naturals, Magnesium Malate, 1,250 mg, 360 Tablets
21st Century, Calcium Magnesium Zinc + D3, 90 Tablets

The benefits of magnesium for the body of women

Magnesium (for women the daily dose should not exceed 400 mg) is also necessary for men and children.

Why women should get more magnesium:

Reduces the frequency of migraine attacks. Women suffering from constant headaches consume less of the substance.
Reduces PMS symptoms. Magnesium affects the reduction of postmenstrual symptoms, mood changes, irritability, cramps, pain.
Prevents osteoporosis. Although calcium and vitamin D are key in preventing this disease, magnesium deficiency may be an additional risk factor for its development. Its deficiency changes calcium metabolism and hormonal processes.
Magnesium prevents osteoporosis, which is why it is so important for women
Regulates blood pressure. The mineral helps to dilate blood vessels, preventing spasms of the heart muscle, and dissolves blood clots. Women over 30 are recommended to receive 360 mg of magnesium daily through food.
Helps during pregnancy. The mineral is a building material for fabrics. Its deficiency leads to preeclampsia and poor fetal growth.
Reduces pain after sports. Promotes the penetration of sugar into the muscles and thereby relieves them of lactic acid, which accumulates during training.
Fights obesity. Low metal intake is associated with chronic inflammation, which is a factor in aging and obesity. Magnesium supplements may reduce C-reactive protein and other markers of inflammation in overweight people.
Helps during menopause. Low magnesium levels are associated with an imbalance of the happy hormone, serotonin, and other chemicals, which causes mood swings and depression.

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Magnesium deficiency caused an increase in the production of the hormone cortisol in the brains of mice, in part by activating the paraventricular nucleus of the hypothalamus, the part of the brain that controls responses to stress and anxiety.

What is the connection between magnesium and sleep? Magnesium supplements can help calm your racing mind and ensure a good night's sleep. Our circadian rhythms change, especially as we age, due to decreased nutrient intake and absorption, putting many of us at risk for insomnia.

For example, in one randomized trial, 46 patients were divided into two groups. In the first group, patients took a magnesium supplement for 8 weeks, but in the second group they did not. Patients in the first group experienced an increase in sleep duration and fell asleep faster. They also had increased levels of melatonin (a hormone that causes sleepiness) and lower levels of cortisol, which is associated with stress.

The researchers concluded that magnesium supplements are effective in reducing insomnia symptoms. They improve the quality and time of sleep. In addition, magnesium helps with early morning awakening and reduces cortisol concentrations.

Magnesium helps relax the muscles in your digestive tract, including the intestinal wall that controls your ability to bowel movement. It helps neutralize stomach acid and removes waste from the intestines. Taking magnesium supplements is a natural way to get rid of poop!

Researchers from the National Institute of Health and Nutrition in Tokyo studied the effects of magnesium in the diets of 3,800 women. Low magnesium intake was associated with a significant increase in the prevalence of constipation.

Another study looked at elderly patients suffering from constipation. Magnesium supplements have been shown to be more effective in reducing constipation than the use of laxatives.

Symptoms of magnesium deficiency

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Early signs of magnesium deficiency:

loss of appetite;
nausea;
vomit;
fatigue;
weakness;
insomnia;
rapid exhaustion during sports.

As the deficiency worsens, you may experience:

muscle numbness;
cardiac arrhythmia;
tingling in muscles;
muscle cramps;
increased cholesterol;
bowel irritation;
changes in personal characteristics;
heart rhythm disturbance;
spasms of the coronary arteries.

Disruption of mineral homeostasis leads to hypocalcemia or hypokalemia.

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Keep in mind that if you experience a laxative effect from taking magnesium supplements, you may be taking too high a dose. The optimal dose of the drug should provide natural, light stools, without discomfort or diarrhea.

Magnesium plays an important role in neuromuscular impulses and muscle contractions. When you have a magnesium deficiency, your muscles may experience cramps and spasms. It helps muscles relax and contract and allows you to move.

In addition, magnesium balances calcium in the body. Excessively high doses of calcium from supplements may cause problems related to muscle control, including heart muscle control.

The fact is, calcium is often taken in large quantities. Most people do not take magnesium supplements. This can lead to severe muscle pain, cramps, contractions and weakness.

Together with other electrolytes, magnesium regulates various biochemical reactions in the body. It plays an important role in the active transport of calcium and potassium ions across cell membranes. This makes magnesium vital for nerve impulses, muscle contractions and normal heart rhythm.

Magnesium, working with calcium, also contributes to the structural development of bones and is necessary for the synthesis of DNA, RNA and the antioxidant glutathione.

Magnesium is very important for heart health. The greatest amount of magnesium in the entire body is found in the heart, especially in the left ventricle of the heart. Magnesium works with calcium to maintain proper levels and prevent hypertension.

Without the proper balance of magnesium with other minerals such as calcium, serious heart problems can occur.

For example, in a scientific article published in 2019, Fr.

Can low magnesium levels contribute to migraines? Magnesium is involved in neurotransmitter function and blood circulation. It can help control the pain caused by migraines by releasing pain-reducing hormones and reducing vasoconstriction, or narrowing of blood vessels, which increases blood pressure.

We can't do without him

Magnesium interacts with a large number of enzymes and activates many proteins. It regulates body temperature and ensures important metabolic processes - energy, carbohydrates and fat. So why does the body need magnesium, you ask? Scientists have found that magnesium is an essential mineral for the heart. More than three hundred different enzymes in the body depend on it. In this regard, a lack of this microelement can cause serious harm to health. The human body contains from 20 to 30 mg of magnesium. 70% of this mineral comes from bones, the rest from muscles, endocrine glands and blood. The element has a calming effect on the nervous system, participates in the regulation of balance - nervous and muscle tone, and ensures inner peace.

Magnesium is involved in the functioning of a number of enzyme systems in the body. Takes part in carbohydrate and phosphorus metabolism, regulates the functioning of the nervous system, and is present in bones and teeth. It has a vasodilating, antiseptic effect, improves intestinal motor function, and helps reduce neuromuscular excitability. Magnesium is involved in the synthesis of protein, DNA, the breakdown of glucose and the removal of toxic substances from the body. In addition, it helps to absorb thiamine (B1), vitamin C and pyridoxine (B6).

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Several studies show that when migraine sufferers supplement with magnesium, their pain and symptoms are reduced.

How does magnesium benefit bone health? The role of magnesium in the body is also very important for the proper formation of bones. It influences the activity of osteoblasts and osteoclasts, which form healthy bone density.

Also plays a role in balancing vitamin D concentrations in the blood, which is a major regulator of bone homeostasis. According to several studies, higher magnesium intake correlates with increased bone mineral density in both men and women.

Research also shows that women can prevent or reverse osteoporosis by increasing their magnesium intake.

Other Benefits of Taking Magnesium

In addition to those described above, other benefits include:

- Improves insulin sensitivity and metabolic control in people with type 2 diabetes. Elevated blood sugar increases the loss of magnesium in the urine, which lowers blood magnesium levels. So it's not surprising that people with diabetes are more likely than those who are low in magnesium to suffer from low blood sugar levels. For example, in a study, subjects with type 2 diabetes and reduced serum magnesium levels "who received magnesium supplements showed significantly higher serum magnesium concentrations and lower HOMA-IR, fasting glucose levels, and HbA1c levels compared with control subjects" . The scientists concluded that "oral MgCl2 supplementation restores serum magnesium levels, improving insulin sensitivity and metabolic control in patients with type 2 diabetes with reduced serum magnesium levels."

Helps cope with depression
Support for managing asthma symptoms, including among those who respond poorly to other treatments
Helps treat preeclampsia and eclampsia. In this case, magnesium is usually administered intramuscularly or intravenously.

When do you need more magnesium?

This element regulates the balance of calcium and sodium. It helps normalize the activity of the heart and nervous system. If the body receives the daily norm of magnesium, it helps prevent heart attacks and strokes and inhibits the development of coronary heart disease. This element improves the condition of the heart muscle and smooth muscles of other organs. Additional intake of magnesium is useful for bronchial asthma, bronchitis, and high blood pressure.

It is also involved in the process of calcium entry into bone tissue. Without it, the body does not absorb calcium from food and various diseases of the musculoskeletal system develop, for example, osteoporosis or arthrosis. Therefore, magnesium is also useful for teeth.

In addition, magnesium has a positive effect on carbohydrate metabolism, regulating the balance of glucose in the blood. It actively interacts with insulin, improving its absorption, therefore it is necessary for patients with diabetes.

The daily norm of magnesium increases during pregnancy, during periods of increased growth, after serious illnesses, with alcoholism, and increased physical activity. It is necessary for older people, as it stimulates cell regeneration processes.

Food sources of magnesium

What foods contain a lot of magnesium? Magnesium is found in foods such as green leafy vegetables, avocados, bananas, melon, legumes, nuts, seeds and some whole grains. A good rule of thumb is that if a food contains fiber, it also contains magnesium.

It is also added to some grains. It is not a preferred source of magnesium. Refining grains removes important nutrients from the grain germ and bran.

What foods with the highest magnesium content should you pay attention to? These can be dark leafy greens such as spinach, chard or kale. They provide not only magnesium, but also many other antioxidants, nutrients and fiber.

Here are the top 12 magnesium foods to include in your diet (percentages based on the adult female RDA of 320 mg/day):

Spinach: 1 cup cooked: 157 mg (49%)
Swiss Chard : 1 cup cooked: 150 mg (47%)
Black beans: 1 cup cooked: 120 mg (37%)
Mung beans: 1 cup cooked: 97 mg (30%)
Almonds: ¼ cup: 97 mg (30%)
Cashews: ¼ cup: 91 mg (28%)
Potato: 1 large: 85 mg (26%)
Pumpkin seeds: 1/4 cup: 42 mg (13%)
Avocado: 1 piece: 39 mg (12%)
Bananas: 1 banana: 37 mg (11%)
Broccoli: 1 cup cooked: 32 mg (10%)
Brussels sprouts: 1 cup cooked: 32 mg (10%)

Magnesium: which is better and how to take it correctly

There has been a lot of talk lately about the fact that this microelement is critically important for the health of the body. “Drink magnesium” is almost universal advice for any problem. Dr. Olesya Bruslik and I decided to figure out whether magnesium is really so useful, whether real magnesium deficiency often occurs, whether it is necessary to combine magnesium and B6, which magnesium formula is the most effective and what contains magnesium.

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Magnesium is involved in a huge number of body reactions. Name the top processes for which magnesium is critical.

Magnesium is one of the main microelements responsible for energy metabolism. With its help, ATP is synthesized from creatine phosphate. And ATP is a molecule that “stores” energy in order to then give it to carry out reactions in each cell.
Magnesium is involved in protein synthesis reactions. And all structures of our body are built and renewed from protein.
Magnesium is involved in the transmission of nerve impulses. Therefore, it is necessary for the normal functioning of the nervous system, thinking processes, memory, and attention.
Magnesium regulates the contraction of muscle fibers. It relieves muscle spasms, allows us to get rid of back pain and facial muscle tension. It also affects the muscles of organs, dilates blood vessels, relieves spasms of the bile ducts, intestinal spasms, etc.
Magnesium is no less involved in building bones than calcium!
Magnesium is necessary for the synthesis and functioning of insulin. Therefore, this is the first microelement whose balance needs to be restored in case of insulin resistance.

Is it true that due to soil and water depletion, foods do not contain enough magnesium?

Controversial issue. On the one hand, the soils are really “working for wear” - they are not given “rest” and change of crops, which ultimately depletes them. On the other hand, fertilizers save agriculture. When there is a deficiency of magnesium in the soil, the yield decreases, which is unprofitable. Therefore, fields must be fertilized with magnesium. Not out of concern for people, but because of profit. And as a result, we still get magnesium from food.

Which foods have the most magnesium? Is it possible to get the right amount of magnesium from food?

Of course it is possible! Throughout evolution, humans have adapted to environmental and nutritional conditions. Pharmacies and iherb appeared quite recently.

Is magnesium deficiency common? Can it be recognized by its symptoms?

Magnesium deficiency is a very common problem. It is detected in 50% of patients in our hospitals. And the first reason: eating highly processed food. For example, dough, refined rice, instant oatmeal. As a result, there are a lot of carbohydrates, a lot of magnesium is required for their absorption, but not enough is supplied.

Plus, now the need for magnesium is increased due to chronic stress - the nervous system requires a lot of this microelement.

There are a lot of deficiency symptoms, you will most likely find one of them in yourself:

Muscle spasms, cramps. People usually think it's a calcium deficiency, but more often it's a magnesium deficiency.
Headaches: spasms of blood vessels or muscles of the skull.
Insomnia. Magnesium – works great as a “sedative”.
Anxiety, apathy, depressive disorders. The epidemic of depression is also associated with the fact that over the last 50 years we have been eating soft rolls rather than rough bread made from unprocessed wheat. Processing reduces the amount of magnesium by 25%
Craving for sweets is one of the manifestations of incipient insulin resistance.
Constipation – intestinal motility is impaired, and sometimes there is a deficiency of bile due to deterioration of bile outflow.
Brittle nails and brittle bones.

Is there a test for magnesium deficiency?

Magnesium deficiency is difficult to see - it is an intracellular microelement. But it can be detected by testing magnesium in whole blood. The number should be more than 1 mmol/l.

Magnesium is prescribed to almost everyone during pregnancy. For what?

Due to the prevalence of its deficiency. And as we have already said, with a deficiency, muscle tone, cramps, and spasms increase. This also applies to the uterus. Uterine tone due to magnesium deficiency is unlikely to lead to miscarriage, but will impair blood supply to the fetus. Is that bad. Therefore, magnesium is critically important for women during pregnancy.

What other population groups particularly need magnesium? Children, elderly, athletes, nervous?

Everyone needs, who lacks. Children - yes. Hyperactivity and attention deficit disorder in children is also associated with magnesium deficiency. Athletes - yes. Because due to their high metabolism, they have an increased consumption of all vitamins and microelements. Nervous - definitely. Stress increases the need for magnesium. And magnesium deficiency increases stress and nervousness. To get out of this vicious circle, it is better to take additional magnesium, at least in a course.

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Are there people for whom magnesium is contraindicated? What side effects can there be from magnesium?

There is no need to take supplemental magnesium unless you have symptoms of deficiency and your whole blood magnesium levels are normal. Excess magnesium is the same problem as deficiency . Magnesium is necessary for the functioning of the heart, I think everyone has heard about it. But excess magnesium also disrupts its functioning and can cause arrhythmias and a decrease in the force of heart contraction. Excess magnesium causes hypotension (low blood pressure), which will lead to dizziness, nausea and “loss of energy.” However, even without hypotension, an excess of magnesium, like a deficiency, will cause weakness. Because with an excess of magnesium, calcium is automatically “displaced”. And normal muscle contraction, normal transmission of nerve impulses are possible only when microelements are in a certain balance.

You definitely cannot prescribe magnesium to yourself for arrhythmia and renal failure.

What forms of magnesium are there besides dietary supplements? How is magnesium best absorbed?

Magnesium can be used both internally and externally - it all depends on the goals.

When applied topically, magnesium is well absorbed and is more suitable for relieving muscle spasms and for relaxation.

Magnesium oil (magnesium chloride) is applied to the skin for cramps and muscle spasms. Helps well with menstrual pain.
Magnesium flakes are the same as magnesium oil, but you need to prepare it yourself: dilute it with water.
Epsom salts (Epsom salts, Epsom salts) – magnesium sulfate – bath salts. Perfectly relaxes legs exhausted from long walking, long sitting back, and helps to sleep. The fashionable floating procedure is concentrated magnesium baths. Relaxes better than a massage!
There is also bischofite, a natural mineral that is also used in baths. In addition to magnesium chloride, it contains other trace elements.

Does omega-3 supplementation help you become healthier?

Which forms of magnesium are the worst tolerated? And why are they being released then?

The forms listed above - magnesium chloride and sulfate - are also sold in tablet form. But they are poorly absorbed, and also give an unpleasant side effect to the gastrointestinal tract - they cause diarrhea. They are usually used as a laxative. There is also magnesium oxide - this form has low bioavailability. But since these are the cheapest forms, they are common, especially in vitamin complexes.

Asparticate and magnesium lactate are questionable forms. There is talk that they worsen the functioning of the central nervous system.

Then which magnesium is better to take?

The most studied form with good bioavailability is magnesium citrate. When taken in large doses, it can have a laxative effect. I recommend it to pregnant women because it has been studied better than other forms. For example, magnesium citrate from Now Foods Magnesium Citrate on iHerb. This jar is enough for a good course of magnesium. Solgar Magnesium Citrate can be purchased at many pharmacies.

Magnesium glycinate and magnesium malate are also easily absorbed and do not have a laxative effect. A good option is KAL Magnesium Glycinate. This dietary supplement also contains calcium. The advantage of such forms - they are called chelates / magnesium chelate - is that with this form you can take two metals at once, but in other forms, taking magnesium will inhibit the absorption of calcium - they should not be taken together.

For heart problems (hypertension, chronic heart failure), magnesium taurate and magnesium orotate are considered the best forms.

Magnesium taurate is not easy to find, but it is the best form for the heart. To restore the “cores” I recommend this supplement. Orotate is especially effective for vascular problems (hypertension, idiopathic edema).

Instead of an antidepressant, a sleeping pill (or even instead of a psychotherapist), better than any nootropic (a drug to improve memory and mental activity) and for problems with the central nervous system, choose L-threonate. The uniform is expensive, but it's worth it. I can recommend Life-Extension Neuro Mag, Dr Mercola Magnesium L-Threonate and Dr Mercola Magnesium L-Threonate 270 - there are 270 capsules in total.

Magnesium can be in tablets or powder - choose the option that you like best.

OK, but if a person has nerves and his heart is not doing well, should he take various magnesium supplements?

I advise starting from the symptoms of deficiency. Whichever magnesium is in the lead should be taken. They actually penetrate different areas of the body differently. I often prescribe magnesium citrate and L-threonate or citrate and orotate to patients.

How much magnesium should you take per day?

The daily requirement of magnesium is about 400 mg. Regular use of the supplement depends on your diet: if it is poor in magnesium, you need to take the supplement constantly. If you are experiencing symptoms of deficiency, take 400 mg of magnesium in addition to the magnesium you get from food. And try to adjust your diet at the same time.

Should you take magnesium with food?

Not necessary. I usually recommend taking magnesium before bed to help reduce anxiety. In studies, magnesium has a very good effect on insomnia. And it will make healthy sleep deeper and provide good rest to the nervous system.

What drugs are best to combine it with/not to combine it with?

Do not combine magnesium with other metals - both will be poorly absorbed. The exception is chelate forms (magnesium glycinate, magnesium malate).

You should not take magnesium with alpha-lipoic acid - it will also be practically unabsorbed.

It is strictly forbidden to take magnesium together with drugs for the treatment of arrhythmia. It will be useful to fill not only the need for magnesium, but also for B vitamins, especially B6. But it is not necessary to drink magnesium B6 or Magnelis B6. Such a tablet may not contain the most proven form of magnesium, for example, lactate. A good form of B6 is from Source Naturals.

When is the best time to take magnesium: morning, afternoon, evening?

Better in the evening to get sleep benefits.

How long should you take magnesium? Should you take breaks?

I always advise, in parallel with taking the supplement, to improve the quality of your diet so that you can get everything you need from it. But with stress levels everywhere high, sometimes ongoing treatment is necessary. Then it is necessary to monitor the level of magnesium in whole blood every 6 months.

Important: all recommendations of dietary supplements by Dr. Olesya Bruslik and Olena Islamkina are based on personal preferences. The authors of the text do not receive any bonuses or rewards from drug manufacturers and are convinced that vitamins and minerals should first be obtained from food.

More about vitamins and minerals on Instagram @dr.bruslik

Side effects of magnesium supplementation and precautions

How much is an overdose of magnesium? Overdosing on magnesium from food sources alone is not dangerous. Excess magnesium that the body does not need is easily excreted in the urine. However, it is possible to overdose on magnesium from supplements. Magnesium overdose or toxicity is very rare and is not considered a threat to most people.

Magnesium supplements, which include magnesium carbonate, chloride, gluconate and oxide, can cause digestive problems.

One of the side effects of overdosing on magnesium supplements is a laxative effect, which can cause diarrhea and sometimes nausea and abdominal cramps.

This usually occurs when the magnesium dose of 600 mg is exceeded. Magnesium causes osmotic activity in the intestines and colon, which can lead to overstimulation of the intestines.

To prevent laxative effects, adhere to the correct dosage. Try to keep it to no more than 300–400 mg per dose. Consumption of high doses can lead to side effects such as: gastrointestinal upset, irregular heartbeat, low blood pressure, confusion, slow breathing, coma and very rarely even death.

Consuming any supplement in too high a dose will result in an imbalance of other nutrients and toxicity.

That's why it's best to get magnesium or other nutrients from regular, natural foods. It also contains other important balanced nutritional elements.

If there is a magnesium deficiency, a person may need a higher dose over a period of time.

However, if possible, try using nutritional supplements in these cases. Consult how nutrients—such as calcium and magnesium—work together. And especially how certain dosages can interact with each other.

Tips for taking micronutrients

An adult needs up to 400 mg of magnesium from various sources, women, on average, up to 300 mg , men - up to 400-500 mg . It is worth considering that when consuming foods rich in microelements, no more than 30% of the total amount in the product is absorbed.

It is necessary to carefully monitor your well-being, since the lifestyle of modern people is constantly subject to changes in nutrition and general components of life. Microelement intake can be increased by:

Good physical activity.
Pregnancy (consultation with a doctor is required).
For alcohol and smoking intoxication.
For severe emotional stress.

This element can be obtained not only from food, but also from vitamin complexes, which can be found in a wide variety in pharmacies.

When using various medications during illness, it is recommended to consult a doctor regarding the required amount of this metal.

In general, about magnesium supplements for the body

Magnesium deficiency is one of the most common nutritional deficiencies in the world. It is recommended that the body obtain it naturally from magnesium-rich food sources. Magnesium supplements should not be ruled out, but should be taken with caution.

Coming from the root word magnesia, magnesium is one of the essential minerals for the body. It is involved in more than 300 biochemical processes in the body.
Some of the most common magnesium supplements include magnesium chelate, citrate, chloride oil, glycinate, threonate, and orotate. You can take magnesium supplements orally or even receive magnesium intravenously. It is much more common to find and use oral magnesium supplements rather than intravenous ones.
There are some risks associated with taking magnesium supplements. If you experience a laxative effect or symptoms such as diarrhea, nausea or cramping, your dosage may be too high.

Read further: 6 main benefits of molybdenum for the body

How does excess magnesium manifest itself?

Excess magnesium is no less harmful than its lack. It manifests itself as follows:

Reflexes are suppressed.
Inhibitory processes in the central nervous system intensify (lethargy and drowsiness are noted).
Osteoporosis develops.
Paresthesia.
Blood pressure decreases.
There is a deterioration in atrioventricular conduction.
Bradycardia develops.

Products containing magnesium

To maintain magnesium reserves in the body, you should enrich your diet with foods that contain this element. These products include:

unhusked rice, (wild), buckwheat, millet cereal, rye;
legumes (beans, peas, soybeans, lentils);
cereals (sprouted wheat, bran);
watermelon;
nuts;
spinach.

Slightly less Mg is found in potatoes, cabbage, carrots, beets, corn, green onions, plums and apples. And these are the champion products:

Rice bran contains a lot of magnesium; 100 grams of bran contains almost 200% of the daily value. It is enough to consume only 50 g per day.

Algae also contains a lot of this microelement; 100 grams contain 192% of the daily requirement. It's normal to eat 45 g here.

Pumpkin seeds contain 130% of the daily value. And there are only 75 g of seeds, which is only half a glass.

Watermelon seeds contain 130% of the daily value of mg. Just 70 grams per day is enough.

Cocoa beans also contain a lot of microelement mg and its daily requirement is 90-100 grams of powder or cocoa beans. And which more than exceed the daily consumption norm.

The championship in the amount of useful element content mg belongs to rice bran.

Among everyday products and consumption, magnesium is found in pork, high-quality sausages, ham, beef liver, cheese, chocolate, fish products, eggs and fermented milk products (cottage cheese, curdled milk, sour cream, etc.).

Where else is this microelement present:

beets 23 mg (6%);
banana 27 mg (8%);
apricot 32 mg (9%);
corn 37 mg (10%);
fish and seafood 50 mg (14%);
spinach 79 mg (22%);
white beans 101 mg (28%);
lentils 122 mg (34%);
soy 280 mg (79%);

You should know that food processing violates the integrity of the composition of nutrients, this also applies to magnesium. So, for example, after grinding grain crops, the product loses up to 80% of its magnesium content. The same effect occurs when the product is exposed to heat. Food loses most of its nutrients. Eating processed or dry foods requires additional intake of vitamins containing magnesium.

Indications for use. Who should take Magne B6

What is magnesium B6 needed for? In what cases and who needs it? The doctor prescribes the drug Magnesium B6 in case of insufficient amount of this element in the body, which is determined by conducting tests. The drug will also help eliminate health problems resulting from a deficiency of magnesium and vitamin B6. Direct indications for use will be the following conditions and disorders:

nervousness and irritability;
attacks of unexplained anxiety;
cardiopalmus;
painful spasms in the muscles;
rapid fatigue of an intense nature;
a tingling feeling throughout the body that occurs periodically;
sleep problems.

Let's get acquainted with the diseases that magnesium and vitamin B6 help with.

High blood pressure . Magnesium B6 tablets reduce blood pressure if the drug is taken in high doses - from 4 to 6 mg per 1 kg of body weight. If a patient is using this drug, the daily dose of antihypertensive medications can usually be reduced. And emergency doctors use magnesium (magnesium) injections to relieve hypertensive crises.
Constipation . Magnesium B6 is a good way to normalize intestinal function. If you also add in eating enough fiber-rich vegetables, walking and staying hydrated, your intestinal problems will go away.
Osteoporosis . The disease is accompanied by a lack of calcium, magnesium and other substances in the body. The use of Magnesium B6 normalizes calcium metabolism, which is a good prevention of osteoporosis.
Preeclampsia and eclampsia . If in the third trimester of pregnancy a woman’s blood pressure rises sharply, then we are talking about preeclampsia. If convulsive seizures develop, then this is eclampsia, which can provoke a miscarriage and even be fatal for the pregnant woman. For eclampsia, magnesium is used intravenously, and doctors prescribe Magnesium B6 tablets for preventive purposes to women expecting the birth of a child.
Premenstrual syndrome . The use of Magnesium B6 eliminates the symptoms that occur before menstruation, namely: bloating, breast tenderness, insomnia.
Depression . If the body lacks magnesium, the level of serotonin in the brain is reduced, which leads to depression. Magnesium B6 helps in this case no worse than antidepressants, which have many side effects.
Diabetes . People suffering from this disease are often diagnosed with insufficient magnesium in the body. The use of Magnesium B6 increases tissue sensitivity to insulin, which reduces the risk of transition from prediabetes to type 2 diabetes, and also improves blood sugar levels.

Health benefits

Getting enough magnesium is important for optimal body functioning.

Although you can get enough of this mineral from your diet. Taking a supplement may be helpful if you struggle to meet your needs through food or if you have a magnesium deficiency.

Taking magnesium supplements and correcting your deficiency will benefit your health. Namely, a lower risk of diseases such as heart disease and improved blood pressure, mood, and blood sugar control.

Let's take a closer look at the beneficial properties of magnesium.

May lower blood pressure

Taking magnesium supplements may help lower blood pressure levels ().

Research shows that people with high blood pressure may experience improvements when supplementing with this mineral (,).

One review of 22 studies found that supplementing an average of 410 mg of magnesium per day was associated with a 3–4 mmHg drop in systolic blood pressure. Art. (top number) and a drop in diastolic blood by 2–3 mmHg. pressure (lower number) ().

Likewise, a recent review of 34 studies found that taking about 350 mg of magnesium per day for an average of 3 months significantly reduced systolic blood pressure by 2.00 mmHg. Art. and diastolic blood pressure by 1.78 mmHg. Art. ().

May improve your mood

Some studies have linked low magnesium levels to depression, leading researchers to wonder whether supplementing with this mineral could help treat the condition ().

One 12-week randomized controlled trial in older adults with type 2 diabetes, magnesium deficiency, and depression found that 450 mg of magnesium per day was as effective as a 50 mg dose of the antidepressant imipramine in improving depressive symptoms ().

Another 6-week study of 126 people with mild to moderate depression found that those who took 248 mg of the mineral per day along with usual treatment reported significant improvements in depression scores ().

Ensures blood sugar stability

Magnesium plays a critical role in the metabolism of insulin and glucose. Many people with type 2 diabetes, a condition that affects blood sugar control, are deficient in this nutrient ().

This is partly because high blood sugar or insulin levels can increase the amount of this nutrient you lose through urine ().

It is suggested that taking magnesium supplements may improve insulin resistance, a metabolic problem in which your cells do not respond to insulin.

Insulin is an important hormone that helps regulate blood sugar levels. Thus, improving insulin resistance may promote better blood sugar control—especially in people with diabetes.

In a three-month study, people with type 2 diabetes who took 300 mg of magnesium per day experienced significant reductions in fasting and postprandial blood sugar levels compared to the placebo group ().

Additionally, the review found that taking magnesium supplements for more than four months had beneficial effects on insulin sensitivity and blood sugar control ().

Although more research is needed, magnesium supplements appear to be effective in helping control blood sugar levels in people with type 2 diabetes ().

May reduce the risk of cardiovascular disease

Low magnesium levels have been associated with an increased risk of cardiovascular disease (, ).

This may be because low levels of this mineral negatively impact heart disease risk factors such as blood sugar control and blood pressure ().

A recent review of 28 studies found that magnesium supplements had a positive effect on some cardiovascular disease risk factors in people with type 2 diabetes, reducing blood pressure, cholesterol and fasting blood sugar ().

This means that taking magnesium may help reduce risk factors for heart disease, especially in people with deficiency ().

Although these results are promising, more research in this area is needed.

May relieve migraines

Low magnesium levels have been linked to migraines, a condition characterized by intense, recurring headaches ().

One 12-week study found that people with migraines who took a daily supplement containing 600 mg of magnesium experienced 42% fewer migraine attacks, and the attacks were less intense ().

Another review of 5 studies found that treating migraines with 600 mg magnesium—a high dose—was safe and effective ().

However, more research is needed before firm dosage recommendations can be made for migraine treatment.

Taking magnesium can improve a number of health indicators, such as blood pressure and blood sugar levels. It may also reduce the risk of diseases such as heart disease, migraines and depression.

Magnesium preparations: list

Often, in case of magnesium deficiency, the doctor prescribes a diet that includes foods rich in this microelement. But it happens that due to age or the presence of concomitant diseases, the patient will not be helped by just adjusting the diet. In this case, the doctor prescribes magnesium supplements.

Here is a list of commonly used and effective medicines and dietary supplements:

Magnesium preparations: list

Important: Any drug has contraindications. Therefore, only a doctor should prescribe pills!

Magnesium in medications and dietary supplements

In Russia and other CIS countries, most people eat few whole grains, legumes and nuts. Instead of the listed products, the table often contains baked goods and pasta made from white (“empty”) flour. Stress and chronic illnesses also contribute to magnesium deficiency.

If you cannot correct the level of Mg in your body with a healthy diet, your doctor may take medications.

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Magnesium dosage for depression

Research has shown that magnesium deficiency may increase the risk of developing depression ().

In fact, taking a magnesium supplement may improve symptoms of depression in some people.

One study found that taking 248 mg of magnesium chloride improved depressive symptoms in patients with mild to moderate depression ().

Moreover, another study found that taking 450 mg of magnesium chloride was as effective as an antidepressant in relieving symptoms of depression ().

Although magnesium supplements may improve depression in people with magnesium deficiency, further research is needed to see if they can improve depression in people with normal magnesium levels.

Summary:
Taking 248–450 mg of magnesium per day has been found to improve mood in patients with depression and low magnesium levels.

Side effects and risks

Although magnesium supplements are generally considered safe, you should consult your doctor before taking them, especially if you have a medical condition.

Minerals in supplement form may not be safe for people who take certain diuretics, heart medications, or antibiotics ().

Most people who take magnesium supplements do not experience side effects, but it can cause intestinal problems such as diarrhea, nausea and vomiting, especially in large doses ().

It is important to note that people with kidney problems are at higher risk of side effects associated with these supplements ().

Additionally, there is limited evidence that magnesium is beneficial for people who are not deficient.

Magnesium supplements are generally considered safe. However, you should talk to your doctor before taking these supplements if you have any health problems or are taking any medications.

The role of magnesium in child development

Magnesium is an essential mineral from the moment a child is conceived, as well as throughout the entire period of its intensive growth and development. Judge for yourself: magnesium helps a woman carry a pregnancy, improves oxygen supply to the fetus, and much more.

However, the most important task of magnesium is to help the child adapt to a society and world that places high demands on him.

the very first and greatest stress when, leaving the mother’s womb, he appears in a dazzling, large and noisy world. Having matured a little, the baby begins to attend kindergarten and school, takes exams, tries to find mutual understanding with peers and teachers, he is negatively affected by family troubles, and so on.

Of course, such events are stressful for the baby’s fragile nervous system. Although at the initial stage, stress has a beneficial effect on the child’s body, helping to mobilize strength to solve the problem. For example, in the first days of school, a child enthusiastically talks about his peers, how he wakes up independently in the morning and does his homework. However, later the strength is depleted, and the child becomes irritable, whiny, and so on.

And how the baby copes with problems depends a lot. After all, one child endures school everyday life without much difficulty (gets good grades, easily finds a common language with peers). While the other is frightened by all the events of school life to such an extent that he develops stomach pains, headaches, loses his appetite, and so on. This kid needs help. Because the more the stressful situation increases, the more magnesium consumption by cells increases, and the less magnesium in the body, the more the nervous system suffers.

Pharmacy vitamin complexes with magnesium

This mineral is easiest to take together with vitamins and other macro- and microelements (zinc, iron, iodine, potassium, copper, selenium, molybdenum, chromium, manganese). Before taking dietary supplements, you should consult a specialist.

Vitamin complexes with magnesium for women

To improve metabolism, women can be prescribed the following complex and combination drugs:

Magne B6. Contains magnesium and pyridoxine (vitamin B6). The content of the active component is 48 mg. The drug is indicated for a lack of microelement with specific symptoms (spasms, rapid heartbeat, tingling, sleep disturbance). Contraindicated in case of intolerance, malabsorption syndrome, sucrase deficiency, taking Levodopa, fructose intolerance and renal failure. The daily dose is 6-8 tablets. Drink them 2-3 times a day with meals.
Doppelhertz Active. Contains magnesium, thiamine, pyridoxine, folic acid and cyanocobalamin. The drug not only affects the functioning of the nervous system, muscles and heart, but also normalizes blood glucose levels, improves hematopoiesis, promotes tissue oxygenation, improves attention and memory. Women are recommended to take 1 tablet once a day, washing down the drug with plenty of water. The tablets must not be chewed.
Lady's Formula. The composition of the drug includes vitamins A, B1, B2, B6, B9, B12, C, E, D, inositol, pantothenic and para-aminobenzoic acids, biotin, choline, inositol, plant components (ginkgo biloba, thistle, angelica, wild yam, rutin, betaine, echinacea and minerals (magnesium, potassium, manganese, calcium, zinc, chromium, boron, iodine, quercetin, copper, selenium, iron, molybdenum. This drug is not a medicine. It is a dietary supplement. Capsules are taken 2 times a day during meal times.Contraindications include pregnancy, lactation and intolerance.
Complivit (tablets). Multivitamin preparation with magnesium. The specific component is lipoic acid. The drug fulfills the physiological needs for magnesium and vitamins. Complivit is prescribed for increased mental and physical work, for deficiency of vitamins, magnesium and other microelements, for prophylactic purposes, in case of long-term infectious diseases and antibiotic therapy. The drug is suitable for people over 12 years of age.
Magwit. Available in capsules and contains magnesium in combination with pyridoxine. Contraindicated in children with phenylketonuria, renal failure and intolerance. Adults need to drink 2 capsules 2-3 times daily for 1-2 months.
Magnistad. Contains magnesium lactate and pyridoxine (B6). Indicated for palpitations, fatigue, irritability, muscle spasms, myalgia, tingling, sleep disorders and spasmodic pain in the gastrointestinal tract. Magnistad is not prescribed for lactase deficiency, intolerance, low creatinine clearance, phenylketonuria, lactose intolerance and impaired absorption of glucose and galactose.
Berocca Plus. Contains magnesium, zinc, calcium and vitamins. Available in the form of coated tablets and effervescent tablets. The drug is prescribed for micronutrient deficiency, hypovitaminosis, stress, intense work, malnutrition, alcoholism and the elderly. Contraindications include high levels of oxalate, magnesium and calcium in the blood, deficiency of glucose-6-phosphate dehydrogenase, age under 15 years, hemochromatosis, kidney dysfunction, fructose intolerance and urolithiasis.
Magnelis B6. Contains vitamin B6 and magnesium.
Vitrum. One of the most popular drugs, which contains about 30 components. Vitrum is contraindicated in women with hypovitaminosis A and D and individual intolerance.

Doctors often prescribe Solgar multivitamins, which contain several minerals (5 types). There are also preparations that include only magnesium (Magnerot) and potassium with magnesium (Panangin, Panaspar, Asparkam Avexima).

https://youtu.be/-Izq2a_NC-M

Taking magnesium supplements for pregnant women

During pregnancy, the following complex medications may be prescribed:

Mom is complimentary. Available in the form of brown, film-coated tablets. The magnesium contained in them has a mild sedative (calming) effect, reduces the risk of preeclampsia, early birth and miscarriage, and normalizes blood pressure. 1 tablet contains 25 mg of this trace element. The drug can be prescribed during pregnancy, in the 1st, 2nd and 3rd trimesters and during lactation. Contraindications include high blood levels of iron and calcium, B12 deficiency anemia, urolithiasis and excess retinol.
Pregnakea. Contains essential vitamins, macro- and microelements. Available in the form of gelatin capsules. Dosage regimen: 1 capsule per day after meals.
Vitrum Prenatal Forte. Contains 25 mg magnesium. The drug is not prescribed simultaneously with other products containing retinol and vitamin D.

Complivit Mama contains all the necessary vitamins and microelements for pregnant women, including magnesium.

Vitamins with magnesium for children

Suitable for children with magnesium deficiency:

Alphabet (powder No. 3 with green inscription). Contains vitamins PP, B6, E, B2, C, beta-carotene, zinc, iodine and magnesium. Suitable for children 1-3 years old. When taking this supplement, allergic reactions to the components of the drug are possible. Prescribe 1 sachet of each color (pink, green and blue) per day, after mixing the powder with water.
Multi-Tabs Junior. Multivitamins with magnesium and other minerals. Appointed from 4 years of age. Take 1 tablet per day.
Vitrum Junior (chewable tablets). The drug should not be chewed in case of hypersensitivity, hypervitaminosis D and A, or children under 4 years of age. Vitrum is chewed after eating. At 4-7 years old, half a tablet is prescribed, and for children over 7 years old - 1 tablet. per day. When taking the drug, the color of stool and urine may change.
Alphabet Kindergarten. Available in the form of chewable tablets in yellow-green, yellow-orange (contains magnesium) and pink. Used as a biologically active food supplement. To prevent overdose, this drug should not be combined with other vitamins that have a similar composition.
Vitrum Kids (chewable tablets in the shape of animals). Prescribed to children over 4 years of age. Take 1 tablet per day after meals, chewing.

It is recommended that you read the instructions for use first.

Multi-Tabs Junior is a complex of vitamins and microelements for the normal development of children from 4 to 11 years old.

Symptoms of increasing deficiency

Experts say that as magnesium deficiency increases, symptoms change towards worsening. Thus, the initial stage of deficiency of this element is manifested by loss of appetite, high fatigue and nausea. The less magnesium remains, the more serious symptoms the body signals about this. The electrical activity of the heart and other muscles is disrupted, heart rhythm disturbances, muscle cramps, tingling or numbness of the limbs occur, sudden mood changes occur and depression develops.

As already mentioned, in order for calcium to be absorbed, magnesium is necessary. Thus, magnesium deficiency can lead to potassium and calcium deficiency and even osteoporosis.

How to prevent magnesium deficiency

If you have any of these unexplained symptoms listed above, you may want to see a doctor or try changing your diet.
To provide the body with magnesium, it is important not only to consume foods rich in this element!

The daily requirement for magnesium is 310-420 mg for adults. During pregnancy and lactation, the need for magnesium increases by 20-30% (up to 340-355 mg), in athletes up to 450 mg.

A complete diet can provide the human body with a sufficient amount of magnesium and other essential substances. Of the foods that contain the largest amount of magnesium, wheat bran and wheat germ (wheat germ) and ...

Some of the foods rich in magnesium are:

Pumpkin seeds
Sunflower seeds
Soya beans
Chard
Black beans
Avocado
Cashew
Spinach
Brown rice
Oat bran
Pumpkin
Sesame seeds
Almond

You may also consider magnesium supplements and dietary supplements, but these should be taken with caution and only with the approval of your doctor. The body needs a lot of magnesium, but too much magnesium in the body is also harmful. From the muscular system, excess magnesium is manifested by weakness, from the nervous system - lethargy and apathy, from the cardiovascular system - a slowdown in heart rate and a decrease in blood pressure. With severe magnesium excess, weakness can progress to flaccid muscle paralysis or paralysis of the respiratory muscles.

So it’s probably better to eat right... Magnesium is found in small quantities in many foods, so it won’t be difficult to create a varied diet. The best way to fill your body with magnesium is through vegetable juices or at least increasing the amount of vegetables in your diet, which is a little more complicated and your magnesium levels in the body will increase. It is advisable, of course, to choose cleaner, organic food products that are grown in your own garden.

How to Conclusion

In addition to the recommendations for increasing the level of magnesium in the body that we gave at the end of the article, be sure to monitor your lifestyle and diet. Drink as little alcohol as possible. Alcohol doubles the potency of removing magnesium from the foods you eat...

Magnesium is, as we have already seen, an extremely important element for us. Therefore, make sure that you always eat healthy foods and have a fairly balanced diet.

If you begin to experience any of these symptoms and suspect that it may be the result of a magnesium deficiency, be sure not to self-medicate without consulting your doctor. Better switch to a proper and balanced diet. published

on the topic of the article here

Mineral-rich foods, degree of availability, influence of heat treatment

Plant products are a real storehouse of the mineral, since it is part of the chlorophyll pigment. The leader in its content is rice bran. A 100 g serving contains 780 mg of the substance, which satisfies the daily requirement by 195%. Wheat bran contains 610 mg of the nutrient, and oat bran contains 235 mg. In second place are cereals, nuts, and legumes. A large amount of macronutrients are found in tiny sesame seeds, pumpkin seeds, chia seeds and sunflower seeds. It is not advisable to use them to eliminate deficiency, since the listed products contain large amounts of phytin, which interferes with the absorption of the nutrient.

Therefore, it is recommended to replenish supplies from green leafy vegetables, herbs, fruits and dried fruits, buckwheat, oatmeal, and cocoa. Doctors often recommend drinking mineral water with a high content of magnesium. The diet should be supplemented with foods high in pyridoxine (vitamin B6), as it increases bioavailability. Legumes, mackerel, beef liver, tuna, pine nuts, and cereals are suitable for these purposes.

It should be taken into account that the bioavailability of the mineral is reduced by foods rich in calcium, lipids, and oxalic acid. Foods high in salt and smoked foods can affect absorption, as they accelerate the excretion of the nutrient in the urine. Baked goods and animal products contain a small proportion of the macronutrient.

Heat treatment causes the destruction of 30-50% of magnesium consumed in food. Considering that only 30-35% of the mineral is absorbed, it is advisable to consume fresh vegetables.

Foods with magnesium

Products of plant and animal origin are rich in this mineral.

These include:

pumpkin seeds;
sunflower seeds;
sesame seeds;
nuts (pistachios, brazil, cashews, hazelnuts, almonds, walnuts, hazelnuts, roasted peanuts);
rice and wheat bran;
legumes (lima beans, black beans, lentils);
cereals (barley, wheat, buckwheat, millet, millet, bulgur);
cereals;
green peas;
sea fish and seafood;
pink salmon caviar;
canned fish;
dry, low-fat milk;
cheese;
wheat bread;
mushrooms (shiitake, honey mushrooms, porcini);
quail eggs;
meat (lean pork, turkey, chicken, rabbit, beef);
halva;
bitter chocolate;
berries (raspberries, cherries, watermelon);
dried fruits;
vegetables (avocado, garlic, Brussels sprouts, carrots, chard, pumpkin);
greens (arugula, lettuce, spinach, parsley, sorrel);
fruits (pear, persimmon, banana, apples);
cocoa powder.

Sunflower seeds are rich in magnesium and antioxidants.

Magnesium dosage for migraines

People who experience migraines may be at risk for magnesium deficiency due to several factors, including a genetic inability to effectively absorb magnesium or increased excretion of magnesium due to stress ().

One study found that taking 600 mg of magnesium citrate helped reduce the frequency and severity of migraines ().

Another study found that the same dose per day reduced the frequency of migraine attacks ().

Summary:
Taking 600 mg of magnesium per day has been shown to prevent and possibly reduce the intensity and duration of migraines.

Common symptoms of magnesium deficiency

Magnesium deficiency is diagnosed if its amount in the blood is at the lower limit of the specified norms. The deficiency of this element affects almost all organ systems. The most obvious symptoms of Mg deficiency are fatigue, weakness, and drowsiness. These are asthenic signs. There are other symptoms of magnesium deficiency in the body in men:

Symptoms of Mg deficiency

How do you know if your child needs additional sources of magnesium?

Symptoms of stress

the child has quite a variety, but they can be combined into groups, distributed by age:

Up to two years

The baby refuses to eat, becomes irritable, and his sleep is suddenly and unexpectedly disturbed (for example, he refuses naps or wakes up too early).

From two to five years

The child may again return to the pacifier, begin to urinate in his pants or in the bed. He develops excessive fears, aggressive behavior, uncontrollable outbursts of bad mood, tears as a reaction to everything new, and hyperactivity.

You can read more about hyperactivity in children on our website in the articles:

Hyperactivity - symptoms and causes. Character trait or disease?

Hyperactive child: what to do

From five to ten years and older

The child often complains of causeless pain and discomfort in the abdomen (sometimes vomiting), and refuses to attend school and contact with peers.

He develops inexplicable anxiety or fear, nervous tics (twitching of the eyelid, neck muscles) and stereotypical movements (turning the head, movements in the arms or legs, flexion and extension of fingers, and so on), repeated at certain intervals or occurring at night.

The baby often has low self-esteem, disturbed sleep and appetite, and decreased memory. At this age, the child usually comes to understand that all children are different. As a result, competition appears, which can adversely affect the child’s nervous system.

Daily value of Mg

Judging by research, its need in the body of men and women is different. Women require less of it (350 mg) than men (450 mg). If you are engaged in heavy work or sports activities, you will need all 600 mg. The same amount is needed for pregnant and breastfeeding mothers. During times of stress and anxiety, the body also needs to replenish Mg reserves. During holiday feasts with alcohol consumption (as well as smoking), the body is also deprived of a decent portion of the microelement.

A light breakfast of a glass of oatmeal jelly and a couple of slices of wheat bread can help with this. It is worth noting that coffee has the ability to wash out many beneficial substances from the body, including magnesium.

The quantitative composition of Mg can be normalized using tablet preparations containing this element. The combined use of the tablet form of Mg with food is not always completely absorbed by the body. But mineral poisoning is also impossible. Contraindications for use are:

kidney diseases;
pregnancy;
and young age (up to 12 years).

Who needs magnesium supplements?

The following categories of people may need to take magnesium-based medications:

Pregnant women. During this period, the need for minerals and vitamins increases, which is associated with increased metabolism, high load on the body, changes in nutritional patterns and a growing fetus.
Women feeding their children with breast milk.
Subject to constant stress.
With a deficiency of this element in the body (if confirmed by laboratory tests).
Athletes.
Suffering from sleep disorders due to a lack of magnesium.
Those on strict diets (poor nutrition).
Having cardiovascular diseases (myocardial infarction, angina pectoris, chronic heart failure, arrhythmias). In this case, magnesium-based preparations are used along with potassium.
People with seizures, depression and decreased performance due to micronutrient deficiency.
Children during periods of active growth and during heavy loads.

A sleep disorder with overall good health may be caused by a lack of magnesium.

Name of dietary supplement	Approximate cost in Russia
Magne B6, Sanofi, 60 tablets	510 rubles
Magnesium B6, Evalar, 36 tablets	280 rubles
Magnesium B6 with vitamin D3, Letofarm, 60 capsules	180 rubles
Magnesium + B vitamins, Doppelherz, 30 capsules	400 rubles
Magnesium B6, Vitamir, 30 tablets	440 rubles