Doctor's Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, Non-GMO, Vegan, Gluten Free, Soy Free, 100 mg, 240 Tablets
How to increase magnesium intake
Magnesium is required for protein synthesis, proper muscle and nervous system functioning, maintaining the required level of blood glucose and normal blood pressure. This chemical element is involved in more than 300 biochemical reactions occurring in the human body. [1] Lack of magnesium leads to a violation of these functions of the body, which can adversely affect health. Knowing how to meet the body's need for magnesium will help you strengthen your health.
Part 1
Magnesium intake with food
one
Eat more vegetables and fruits. Fruits and vegetables are an excellent source of magnesium and should be included in the daily diet. Magnesium is found in the following fruits and vegetables: [2] :
apple (raw, medium size) - 9 mg
avocado (one cup) - 44 mg
broccoli (cooked, 1/2 cup) - 12 mg
carrots (raw, medium size) - 7 mg
green soybeans (cooked, 1/2 cup) - 52 mg
okra (cooked, 1/2 cup) - 50 mg
potato with skin (cooked, one potato of medium size) - 47-52 mg
prickly pear (raw, one piece) - 88 mg
raisins (1/2 cup) - 23 mg
spinach (cooked, 1/2 cup) - 83 mg
leaf beets (cooked, 1/2 cup) - 80 mg
tamarind (1/2 cup) - 58 mg [3]
2
Eat meat or substitutes. In addition to vegetables and fruits, you should include protein foods in your diet. Regardless of whether you eat proteins in the form of meat or its substitutes (with a vegetarian or vegan diet), it is necessary that they contain enough magnesium. As a rule, meat contains less magnesium than its substitutes. A large amount of magnesium is included in the following protein products:
Beef (boiled minced meat, fat content 10%, 85 g) - 20 mg [4]
chicken breast (fried, 85 g) - 22 mg
tempeh (cooked, 3/4 cup) - 116 mg
tofu (with the addition of magnesium chloride or calcium sulfate, 3/4 cup) - 45-80 mg [5]
3
Include seafood in your diet. Many seafood contains large amounts of magnesium. However, moderation should be observed, since heavy metals (for example, mercury) and other pollutants accumulate in fish meat. [6] Eat no more than 340 grams of seafood per week. [7] A large amount of magnesium is found in the following seafood:
snow crab (cooked, 70 g) - 47 mg
chinook (cooked, 70 g) - 92 mg
halibut (cooked, 85 g) - 80 mg
mackerel (cooked, 70 g) - 73 mg
saida (cooked, 70 g) - 64 mg [8]
four
Snack on nuts, seeds and legumes. These products contain a considerable amount of magnesium. They can be used as a snack or as a side dish to main dishes. A lot of magnesium is found in the following products:
Almonds (fried without oil, 28 g) - 80 mg [9]
beans (cooked, 3/4 cup) - 60-89 mg
Brazil nuts (peeled, 1/4 cup) - 133 mg
cashews (fried without butter, 28 g) - 74 mg
flax seeds (two tablespoons) - 78 mg
lentils and peas (cooked, 3/4 cup) - 52 mg
peanuts (fried with butter, 1/4 cup) - 63 mg
peanut butter (two tablespoons) - 49 mg
pine nuts (peeled, 1/4 cup) - 70-86 mg
pumpkin and its seeds (peeled, 1/4 cup) - 317 mg
sesame seeds (two tablespoons) - 56-68 mg
soybeans (cooked, 3/4 cup) - 109 mg
soy nuts (1/4 cup) - 99 mg
sunflower seeds (peeled, 1/4 cup) - 119 mg [10]
five
Include in your diet cereal products. Some also contain a lot of magnesium. Always study the composition of the product and stick to the recommended dosage. Large amounts of magnesium are found in the following products:
all types of bran (30 grams) - 94-111 mg [11]
bread (whole wheat, two slices) - 46 mg
oatmeal (instant, one packet, diluted in water) - 36 mg [12]
Quinoa (cooked, 1/2 cup) - 47 mg
brown rice (cooked, 1/2 cup) - 42 mg
white rice (cooked, 1/2 cup) - 10 mg
crushed cereals (two large cookies) - 61 mg
Sprouted wheat products (roasted, 1/4 cup) - 96 mg [13]
6
Use dairy products or their substitutes. Some dairy products contain an average amount of magnesium. Many dairy substitutes for vegans and lactose intolerant people are richer in magnesium. Use the following products:
milk (one glass) - 24-27 mg
soy cheese (42 grams) - 114 mg
soy milk (one glass) - 61 mg
soy yogurt (3/4 cup) - 70 mg
yogurt (low-fat, 225 grams) - 42 mg [14]
Part 2
Food supplements
7
one
Select the type of food supplement. Supplements with magnesium are available in various forms. Choose the right supplement for you, depending on whether you prefer to take pills, pills, capsules or drink a solution. Nutritional supplements may take the following form:
capsules
soluble powder
liquid
pills
tea bags
syrup [15]
2
Observe the dosage. Before taking any dietary supplements, you should consult with your doctor. Nutritional supplements have different recommended dosages, which vary from country to country. [16] Typically, dosage depends on age.
Adult men and adolescents should take 270-400 mg per day.
Adult women and adolescents should take 280-300 mg per day.
Pregnant women should take 320 mg per day.
Breastfeeding should be taken at 340-355 mg per day.
Children aged 7 to 10 years should take 170 mg per day.
Children under six years should take 120 mg per day.
Before giving nutritional supplements to children up to four years, consult a pediatrician.
3
Check if dietary supplements will interact with other medicines. As a rule, magnesium supplements are harmless by themselves (subject to instructions), but if you are taking any other drugs, they can interact with food additives. If you plan to take medications, refrain from dietary supplements with magnesium and try to increase the content of this trace element in your diet. If the doctor prescribes you magnesium supplements and another drug, it will be more difficult to avoid interaction between them. In this case, the doctor may change the dosage or regimen to reduce the risk of interaction. Do not take over-the-counter magnesium supplements at the same time as the following drugs:
Dabrafenib
Digoxin
Eltrombopag
Elvitegravir
Gefitinib
Ketoconazole
Ledipasvir
Levometadil
Licoris
Mycophenolate mofetil
Mycophenolic acid
Pazopanib
Phenytoin
Quinine
Raltegravir
Rilpivirin
Vismodegib [17]
four
Tell your doctor about the medications you are taking. The doctor should be aware of what medications you are taking (if they were prescribed by him, just in case, remind him of this). Note that many drugs contain magnesium, sometimes in the form of the main ingredient. Therefore, in order to avoid an overdose of magnesium, you should inform your doctor about all the medications you are taking, their dosage and regimen. [18]
Magnesium is a major ingredient in many laxatives (including milk of magnesia).
Some drugs for heartburn and indigestion (for example, Rolaids and Tams) also contain magnesium.
Make sure that the intake of medicines and food supplements does not lead to an excess of the recommended daily intake of magnesium.
five
Tell your doctor about your medical history. If your health is in order, magnesium supplements are safe for you (if you follow the recommended dosage). However, in some diseases, these supplements can be harmful. Do not take magnesium supplements for the following medical conditions: [19]
heart disease - dietary supplements with magnesium can make your condition worse
kidney problems - too high levels of magnesium in the blood can make it difficult for the kidneys to work
Part 3
The body's need for magnesium
one
Identify signs of magnesium deficiency. Lack of magnesium can lead to both minor and more serious health problems. Your doctor will order tests to help you identify a possible shortage of this element; besides, you can define it yourself by some signs. With a lack of magnesium, the following symptoms are observed:
excitement and irritability
anxiety
sleep disorder (including insomnia)
nausea and / or vomiting
abnormal heart rate
low blood pressure
slow nail growth
confusion
restless leg syndrome
muscle cramps and weakness
lung hyperventilation
convulsions [20]
2
Find out if you are at risk of magnesium deficiency. Magnesium is found in many foods, and if you stick to a healthy, balanced diet, you shouldn’t be lacking this trace element. However, some health problems can cause magnesium deficiency in the body. These are the following disorders and diseases:
diseases of the gastrointestinal tract, including irritable bowel syndrome and ulcerative colitis
diabetes
pancreatitis
hyperthyroidism
kidney disease
heavy menstrual bleeding
excessive sweating
prolonged stress
prolonged use of diuretics [21]
3
Pay attention to your diet. In addition to various diseases, magnesium deficiency can be caused by eating habits. If you find you have a magnesium deficiency, talk with your doctor about your diet.
Magnesium deficiency can occur due to the fact that you regularly consume too much coffee, carbonated or alcoholic beverages.
Excess sodium intake (salt) can also lead to low levels of magnesium. [22]
four
Learn about the role of magnesium in the treatment of various diseases. Magnesium may increase the effectiveness of the treatment of certain chronic diseases. [23] Check with your doctor about whether you should increase your magnesium intake. This measure can help with the following diseases:
altitude sickness
anxiety
asthma
chronic fatigue syndrome
diabetes
fibromyalgia
hearing loss
stones in the kidneys
tick-borne borreliosis (Lyme disease)
migraine and headaches
osteoporosis
premenstrual syndrome (PMS)
incontinence [24]
Tips
Before taking magnesium or other dietary supplements, consult your doctor. Be sure to tell your doctor about the drugs you are taking (including over-the-counter drugs) and your diet.
1A-------------------xx