Solgar Magnesium Citrate, Highly Absorbable, Promotes Healthy Bones, Non-GMO, Suitable for Vegans, 120 Tablets
Is magnesium a vital mineral?
Do you know that magnesium is the second element after vitamin D , the lack of which is observed in most people, and this is in developed countries!
This is very regrettable, given that magnesium is associated with many biochemical and enzymatic processes. He takes part in more than 300 enzymatic reactions, for example: the transfer of important genetic information, the assimilation of essential vitamins and minerals, the activation of amino acids and others. Energy production, regulation of blood pressure, glucose levels, the work of muscles and nerves - all this relates to the sphere of functioning of magnesium.
Experts say that in adults who consume magnesium in smaller amounts (than the daily daily dosage provides for) in quantity, symptoms of inflammation appear more often. In turn, health problems arise - diseases of the cardiovascular system, diabetes and cancer. Also, a low level of magnesium in the body can lead to osteoporosis.
Why does magnesium deficiency occur?
Nearly 80% of people suffer from a shortage of vital minerals - in particular magnesium. Excessive cultivation of agricultural products and the use of pesticides affect the soil. As a result, the soil becomes poorer and loses important minerals. During heat treatment at high temperatures, products lose their nutritional value.
It is difficult for modern man today to get magnesium, but it is very easy to waste. Stress, alcohol, coffee, excess sweets, antibiotics, diuretics, laxatives, heart medications, a lack of vitamin E. All this leads to the removal of magnesium from the body.
The most visible signs of magnesium deficiency in the body are:
cramps in the legs - painful cramps, the so-called. "Goosebumps" on the hands and feet,
muscle tension in the body
twitching century,
constant fatigue and nervousness.
In addition, caries, slowing the growth of the jaw, which is not enough space for the teeth. Muscle relaxation and growth also depend on magnesium.
Magnesium Sources
The best sources of natural magnesium are whole grains, nuts, lettuce and sprouts.
300 mg of magnesium is contained, for example, in:
* 60 g cocoa powder,
* 65 grams of wheat bran,
* 110 g almonds,
* 165 g hazelnuts,
* 450 grams of milk chocolate
* 1.3 kg broccoli
* 1.4 kg of lettuce and iceberg,
* 2 kg of Chinese cabbage.
The relationship of the nervous system and magnesium
Other symptoms may indicate a lack of magnesium in the body. They are related to the functioning of the nervous system:
anxiety, panic attacks, irritability;
agoraphobia (fear of open large spaces and squares);
fatigue and exhaustion;
headaches and migraines;
depression, excessive sensitivity to light and loud sounds;
restless legs syndrome;
constipation, high blood pressure, arrhythmia and palpitations;
any sleep disorders.
Insomnia.
The best forms of magnesium and their absorption by the body
On the Estonian version of the Vitamiini ABC website and English-language resources comparing various forms of magnesium and their characteristic properties, citrate, gluconate and lactate (glycinate) are considered the best from the point of view of absorption. For clarity, I will give here the other names of magnesium glycinate : magnesium diglycinate, magnesium bisglycinate, magnesium bisglycinate chelate. All names actually mean the same thing. The Vitamiini ABC page states that 1 g of magnesium glycinate contains 100 mg or 10% of elemental magnesium. When the drug with magnesium glycinate contain up to 14% elemental magnesium, it is considered high-quality. Ecosh magnesium glycinate products have an absolute magnesium content of 18%, which is considered to be a very high percentage.
Magnesium oxide / oxalate is the worst absorbed material, which is a very inexpensive raw material and the content of elemental magnesium in it is quite high - 58%, but only 4% of this amount can be absorbed by the body. In addition, prolonged use of magnesium oxide pollutes the kidneys. In pharmacies in Estonia, predominantly magnesium oxide preparations are presented. They can also cause diarrhea. The citrate form also has a laxative effect due to the addition of citric acid.
What elements contribute to the absorption of magnesium?
Although magnesium is also absorbed by itself, some vitamins or minerals can contribute to this. Such elements are vitamins of group B , in particular vitamins B6, C and D, as well as calcium, potassium, sodium, etc. Therefore, it is better to take magnesium with food so that all other necessary substances are also available. Vitamin B6 helps determine how much magnesium is absorbed by the cells. Bioactive forms of vitamins, such as pyridoxine hydrochloride (B6) and L-magnesium ascorbate ( vitamin C ) were added to the magnesium glycinate Ecosh supplement for better absorption of magnesium.
There is no data on magnesium overdose, but according to the literature, high doses are safe. The recommended dosage for therapeutic purposes is from 800 to 3000 mg per day. For example, the ratio of magnesium to calcium in the body should be 8: 1, or at least 4: 1. The inverse ratio is promoted when there should be more calcium in the body. By the way, without magnesium, calcium doesn't even reach the bones. In addition, it clogs arteries and tissues. Daily intake of magnesium should be 375 mg.
The body needs magnesium to:
bones (about 70% of the magnesium found in the body is in the bones);
protein production;
release muscle energy;
body temperature adjustments;
exchange of calcium, phosphorus, potassium, zinc and sodium;
better digestibility of vitamins of groups B , C, D and E;
regulate heartbeat;
regulating blood circulation to work the heart muscles;
releasing energy and working muscles and nerves
at least 300 basic enzymatic reactions,
effects on carbohydrate metabolism and activation of amino acids.
According to studies , magnesium glycinate is very well suited to those with intestinal disorders (eg, diarrhea) or an operation to reduce the intestinal tract. The reason for this is its good digestibility in different parts of the intestine.
Magneesium
Magnesium gluconate and magnesium glycinate are considered the best forms to use in the event of a serious magnesium deficiency. Magnesium glycinate soothes, relaxes muscles, provides good sleep (makes drowsy). Poetmu, glycinate magnesium is better to take before going to bed for 30 min -1 h.
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