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Why We All Need Magnesium And In What Forms It Is Better Absorbed By The Body
Why We All Need Magnesium And In What Forms It Is Better Absorbed By The Body

Video: Why We All Need Magnesium And In What Forms It Is Better Absorbed By The Body

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Video: 10 Signs Your Body Needs More Magnesium 2023, January
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Our body needs a lot of nutrients, macro- and microelements, vitamins and minerals. Each of them is important for the proper functioning of all organs and systems. Special attention should be paid to magnesium. Why is it important to monitor its level in the body and where to get it from? - says Maria Yurievna Kirillova, Ph.D., physician, cardiologist of the Atlas Medical Center.

The role of magnesium in the body

About 60% of magnesium is found in bones, the rest is distributed in muscles, soft tissues and blood. Magnesium has many functions:

  • It actively participates in enzymatic reactions.
  • Protects against stress. Magnesium inhibits excitation processes in the central nervous system.
  • Participates in energy and electrolyte metabolism.
  • Participates in the transport of substances across the cell membrane.
  • Participates in the processes of RNA and DNA repair.
  • Participates in the processes of relaxation and contraction of muscles and, accordingly, is important during physical exercise. Magnesium helps glucose move into muscles and flush out lactate, which is formed during exercise.
  • Allows you to reduce the frequency and intensity of migraine attacks, the manifestation of leg cramps.
  • Takes part in the regulation of blood glucose levels.
  • Participates in the regulation of blood pressure.

Where is it contained

Magnesium is found in many foods. The target level is easy to achieve if you include foods from this list in your diet:

  • Pumpkin seeds: 46% of the Recommended Daily Intake (RDA) in a quarter cup (16 g)
  • Steamed spinach: 39% of the RSD cup (180 g)
  • Beetroot, steamed: 38% of the RI per cup (175 g)
  • Dark chocolate (70-85% cocoa beans): 33% of the RI (100g)
  • Black beans: 30% of the RI (172 g)
  • Quinoa cooked: 33%
  • Halibut: 27% of the RI (100g)
  • Almonds: 25% of the RI (24 g)
  • Cashews: 25% of the RI (30 g)
  • Mackerel: 19% of the RI (100 g)
  • Avocado: 15% of the RI in one medium avocado (200 g)
  • Salmon: 9% of the RI (100 g)

The body's need

The daily requirement for magnesium in men is 400-420 mg, and in women - 320-360 mg. Also, these indicators depend on age. Low magnesium levels are associated with medical conditions such as:

  • diabetes
  • cardiovascular diseases
  • Alzheimer's disease.

For example, a meta-analysis of 34 studies showed that taking 350 mg of magnesium daily for 3 months significantly reduced systolic blood pressure. By the way, magnesium also helps to cope with depression: for example, in one study among elderly people with diabetes, it was proved that taking magnesium in a dose of 450 mg daily was comparable to taking the antidepressant imipramine.

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Lack of magnesium

Low magnesium levels are associated with the maintenance of chronic inflammation, which can lead to accelerated aging, obesity. Magnesium deficiency can be caused by:

  • caffeine
  • alcoholic drinks
  • some medicines, such as diuretics.

At risk for reduced concentration are people with diseases such as diabetes mellitus, arterial hypertension, atherosclerosis, epilepsy, osteoporosis, etc. Some groups of people require more magnesium: pregnant women, lactating women, adolescents, the elderly, athletes. The need for magnesium also increases with emotional stress, stress, lack of sleep, and frequent air travel.

Forms of magnesium

The following forms of magnesium are better absorbed:

  • Citrate
  • Glycinate
  • Malat
  • Taurat
  • Orotat
  • Lactate
  • Chloride.

It is best to avoid magnesium glutamate and magnesium aspartate and take magnesium oxide with caution. Side effects rarely occur with magnesium doses less than 350 mg per day.

Personal dosage

It is not worth "self-prescribing" the intake of magnesium (and any other drugs). Uncontrolled use of magnesium supplements can lead to diarrhea, nausea, vomiting, and other side effects. If ingestion is undesirable, for example for digestive problems, an aqueous solution of magnesium chloride can be used, which is rubbed into the skin. You can do foot and general baths with it.

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