NaturalSlim Anti Stress Drink - Pure Magnesium Citrate Powder with Organic Strawberry and Lime Flavor - Natural Aid to a Slow Metabolism, Constipation & Sleeping Difficulties - 8 oz (Solo Pack)

NaturalSlim Anti Stress Drink - Pure Magnesium Citrate Powder with Organic Strawberry and Lime Flavor - Natural Aid to a Slow Metabolism, Constipation & Sleeping Difficulties - 8 oz (Solo Pack)

22 Problems Caused by Magnesium Deficiency

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys.

If you suffer from unexplained fatigue or weakness, unstable heartbeat, or even muscle spasms and cramps, you can blame low levels of magnesium, writes Healthy Holistic Living .

If you have recently done a blood test, you may want to ask if you have a magnesium deficiency. But only 1% of the magnesium in your body is distributed to your blood, in this case making a simple blood test is not very useful.

Most of the magnesium is stored in your bones and organs, where it is used for many biological functions.

However, it is possible that you have a deficiency , but you don’t even suspect it, so the magnesium deficiency has been called the “invisible deficiency.”

Magnesium is often considered primarily a mineral for your heart and bones, but far from it. Researchers have found 3.751 links of magnesium to human health , which indicates that its role may have been significantly underestimated.

Magnesium is also found in more than 300 different enzymes in your body and plays a role in detoxification processes.
Magnesium is needed for:

Works muscles and nerves;
Create energy in the body by activating adenosine triphosphate (ATP);
Digestion of proteins, carbohydrates and fats;
Works as a building block for the synthesis of RNA and DNA.

Dr. Dean has been studying and writing about magnesium for over 15 years. The latest addition to his book “The Miracle of Magnesium” appeared in 2014, and in it you can learn about 22 problems that are caused by magnesium deficiency , all of which have been scientifically proven.

Anxiety / Panic;
Trouble breathing;
Thick blood;
Bowel disease;
Cystitis;
Depression;
Diabetes;
Slags;
Fatigue;
Heart disease;
High blood pressure;
Hypoglycemia;
Insomnia;
Kidney disease;
Liver disease;
Migraine;
Problems with bones and muscles;
Problems with nerves;
Gynecological problems;
Osteoporosis;
Raynaud's syndrome;
Tooth loss.

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. Persistent magnesium deficiency can lead to more serious symptoms, including:

Numbness and tingling;
Muscle contractions and cramps;
Bouts;
Personality changes;
Abnormal heartbeat;
Coronary spasms.

The role of magnesium in diabetes, cancer and much more.

Most people do not think about magnesium when thinking about how to prevent chronic illness. And in vain.

For example, there have been several significant studies on the role of magnesium in the efficient functioning of your metabolism - especially with regards to insulin sensitivity, glucose regulation and protection against type 2 diabetes.

Higher magnesium intake reduces the risk of glucose and insulin metabolism and slows the progression of diabetes.

Numerous studies have also shown that higher magnesium intake is associated with higher bone mineral density in both men and women, and studies from Norway even found a link between drinking water magnesium and a lower risk of hip fractures.

Magnesium may even help reduce the risk of cancer, and a study published in the American Journal of Clinical Nutrition found that a higher level of magnesium intake was associated with a lower risk of developing colorectal tumors.
Tips to increase magnesium levels.

One way to actually increase magnesium levels, as well as many other important plant nutrients, is to make juice from green vegetables.

It is necessary to drink a glass of fresh green vegetable juice every day - this is one of the main sources of magnesium. Organic foods can have more magnesium if grown in nutrient-rich soils.

If you prefer supplements, keep in mind that there are a large number of magnesium supplements on the market, but in many cases they are mixed with other substances. There is simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound may affect the absorption and bioavailability of magnesium and may give slightly different results.
Although supplements can be helpful, they are bad because:

You may have difficulty swallowing;
They have low bioavailability;
Intolerance is possible.

In any case, it is best to consult a doctor whom you trust and are confident in his competence! Take this process seriously.

Have you encountered such problems?


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Pure Encapsulations - Magnesium (Glycinate) - Supports Enzymatic and Physiological Functions* - 90 Capsules

Pure Encapsulations - Magnesium (Glycinate) - Supports Enzymatic and Physiological Functions* - 90 Capsules

Magnesium deficiency in pregnant women

In pregnant women, the need for minerals and vitamins increases many times. All are important, but magnesium has a special place. What is this element, what it is for and what its shortage can turn into, a specialist says.

Magnesium is one of the most important macronutrients necessary for harmonious work of the whole organism. This mineral substance is an integral part of all cells and tissues and at the same time is a universal regulator of biochemical and physiological processes in the body. With his participation, proteins are absorbed, carbohydrate metabolism is regulated, energy is produced in cells and the body’s immune defense is maintained. Without magnesium, it is impossible to maintain body temperature, transmit nerve impulses. It affects the formation of bone tissue and teeth.
How much to hang in grams?

The norm for non-pregnant women is the blood magnesium level of 0.66–1.03 mmol / l. The normal level during gestation is 0.8-1.05 mmol / l. And it is precisely in this period, especially in the second and third trimester, that magnesium is manifested, because he actively participates in many processes occurring in the body of both the expectant mother and her unborn child. So, if at the usual time the daily dose of this trace element is about 300 mg, then during pregnancy it, according to nutritionists, should increase to 400-500 mg.
We lose it

The need for magnesium increases not only when carrying a child, but also during physical and psycho-emotional stress. So if the expectant mother often becomes nervous too much, the loss of magnesium in the body can lead to a real shortage of it. Therefore, first of all, a pregnant woman should avoid nervous and mental overloads.

Losses of this macroelement can also trigger trips to the sauna and steam room, high body temperature during illness, alcohol, and excessive enthusiasm for tea or coffee — that is, drinks that are rich in caffeine.
Bananas are a good source of magnesium and potassium. 3-5 bananas eaten throughout the day provide the daily requirement for magnesium and vitamin B6. True, we must take into account the side effects of passion for bananas, in particular, they are caloric and have a laxative effect. Apricots, strawberries, peaches, raspberries, rabbit meat and potatoes are also rich in magnesium. True, the last vegetable is not the most reliable source of the desired macrocell, since it is subjected to heat treatment.

Unbalanced nutrition can also interfere with the absorption of magnesium. Suction of the beneficial mineral is hampered by an overabundance of “fast food” fats. In addition, enhanced heat treatment of fast food products leads to the fact that the magnesium content in them is sharply reduced. Some drugs can reduce the absorption of a useful macroelement or increase its elimination from the body. The first are antacids, which are used to combat heartburn, the second - diuretic drugs. The lack of physical activity also adversely affects: hypodynamia reduces the amount of magnesium in the body.
Manifestations of deficiency

Unfortunately, the lack of magnesium does not have bright and specific signs. Often the symptoms of a shortage of this mineral are observed in other conditions. In principle, it is even easy to write them off simply to an “interesting position.” Nevertheless, the expectant mother should consult a doctor if she gets tired quickly, feels constantly tired, her physical activity decreases, and after a night's rest she feels “broken”, her body temperature, “cold” hands and feet are lowered. The increased loss of hair, brittle nails and the deterioration of the condition of the teeth should also alert.

Lack of concentration, memory loss, headaches, dizziness, irritability and anxiety, tearfulness may also indicate a lack of magnesium. The “calls” signaling impending deficiency are convulsions of the gastrocnemius muscles, twitching of the eyelids, pain during exertion, and squeezing of the muscles.

Increased heartbeat, increased or decreased blood pressure, meteosensitivity, abdominal cramps, frequent constipation or diarrhea can also occur with a lack of magnesium.

Toxicosis of pregnant women, threats of miscarriage and premature birth are also associated with a deficiency of this important element in the body.
Magnesium is closely related to calcium. The ideal ratio in the menu of calcium and magnesium is 2: 1. The balance must be observed, because if it is violated, it is more difficult for the body to absorb both trace elements.
Discover and help

Often, magnesium deficiency is combined with vitamin B deficiency (they are necessary for normal functioning of the nervous system and are involved in metabolic processes, including protein synthesis). When hypomagnesemia disrupts the production of enzymes that are formed with the participation of pyridoxine, or vitamin B6 - an active participant in the synthesis of such essential amino acids as lecithin. With its lack of disrupted the process of regulating the level of cholesterol, which is needed for the production of sex hormones. This can lead to hormonal imbalance.

Unfortunately, diagnosing a lack of magnesium in the body is not as easy as it might seem at first glance. The usual blood test, which is done in antenatal clinics and clinics, does not give an idea of ​​the content of this mineral in the body, since the deficit is first compensated by the release of magnesium from the bones and muscles of the expectant mother into the blood and delaying its elimination from the body through the kidneys. So in most cases, the doctor focuses on the health and complaints of pregnant. A blood test for micro- and macronutrients is rarely done, since their level in the blood rarely reflects the true state of affairs. It is not correct to judge how much minerals are accumulated in the tissues and muscles.
Read on this topic:

5 facts that a pregnant husband must know
What does a pregnant woman fear: fears, superstitions, signs
Meteorological dependence in pregnant women

For an objective diagnosis of magnesium deficiency, a combination of additional methods will be indicative: ECG (the heart is one of the most “interested” organs in this element), myography (registration of bioelectric potentials when muscle fibers are excited), bone densitometry (study of bone mineral density). Also carried out quantitative studies of magnesium in whole blood, red blood cells, plasma, serum, saliva, urine, nails and hair. Since such a survey is very expensive and time consuming, it is used only for scientific purposes.

In practice, all pregnant women during the observation at the obstetrician-gynecologist must be sent for a consultation to the therapist, and each of them carries out an ECG. Sometimes the result of electrocardiography allows you to identify changes that help to suspect a magnesium deficiency in the heart muscle. Then, in order to avoid trouble, after consulting with your doctor, they resort to taking magnesium preparations, multivitamins and dietary supplements.
How to replenish stocks

In plant cells, magnesium is part of the green pigment - chlorophyll. Therefore, it is believed that the most reliable source of this macrocell is green vegetables and greens: celery, parsley, dill, lettuce, coriander, basil, cauliflower and white cabbage. Moreover, coriander, sage and basil contain approximately 690 mg of this mineral per tablespoon. It is not necessary to neglect the use of greens, but it is also not recommended to get too carried away with it: some herbs, including dill and parsley, in large quantities contribute to uterine contractions. It is enough just to eat green vegetables and some greens every day.
It is believed that sunflower and pumpkin seeds, sesame, nuts (almonds, cashews) are very rich in magnesium. But there is an opinion that the abundance of such a substance as phytin in them makes it difficult to assimilate this macrocell.

The source of magnesium can also be bran, sprouted grains, buckwheat and oatmeal, seaweed and fish. “Soft” water rich in magnesium salts, as well as legumes such as soybeans, beans, lentils and peas will help replenish the reserves of an important element. Some legumes provide up to 150 mg of this trace element per serving.
In order

If the doctor advised you to take additional magnesium preparations, you need to take into account several important nuances.

Preparations of magnesium and iron are not recommended to take at the same time. This leads to a decrease in the absorption of both micronutrients and the effect of taking drugs decreases. Therefore, the interval between taking these remedies should be at least two hours.
Magnesium absorption improves with moderate physical exertion and decreases with a sedentary lifestyle.
Try not to take magnesium supplements after eating - they neutralize the acidic environment of the stomach. When night cramps calf muscles, it is recommended to take such funds at night.


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Natural Vitality Calm Gummies The Anti-Stress Gummies, A Relaxing Magnesium Supplement, Raspberry Lemon, 120 Count Gummies

Natural Vitality Calm Gummies The Anti-Stress Gummies, A Relaxing Magnesium Supplement, Raspberry Lemon, 120 Count Gummies

Magnesium deficiency in the body: symptoms and prevention

The role of magnesium for humans is great: this mineral is involved in more than 300 biochemical processes occurring in our body. However, only a few know that by reducing the level of magnesium, the body replenishes its reserves from its own reserves - the liver and bone tissue, and a strong deficiency of the trace element can cause serious health problems. Why does magnesium deficiency occur in the body and how to determine it? What is the daily intake of magnesium for humans and in which products is it the most?

Magnesium is responsible for many functions of the human body: it is necessary for the stable operation of the nervous system, health of teeth, hair, bones, muscles. Magnesium is equally important for the heart and blood vessels, as it regulates blood pressure and glucose levels. A sufficient level of magnesium in the body contributes to the balance of electrolytes and the active release of energy in the process of metabolism. If your life is constantly present physical and mental stress, as well as stress and fatigue, make sure that your body received a sufficient amount of magnesium - with food or special supplements bought at a pharmacy (only as prescribed by a doctor!). How much magnesium does an adult need? Magnesium consumption for men is about 350 mg per day, for women - 300 mg.

Magnesium is especially needed during pregnancy: at this time, the mother's body actively supplies the unborn child with all the necessary substances, and magnesium is involved in the process of cell division and the formation of proteins (a building material for organs and tissues). Magnesium also has a beneficial effect on the development of the placenta and protects the pregnant woman from leg cramps, uterine hypertonia and the threat of miscarriage. The daily intake of magnesium for pregnant and lactating women is 450 mg. Magnesium is also important in the period of menopause , in the presence of premenstrual syndrome, hormonal imbalance and metabolic disorders.

The need for mineral increases during the period of intensive growth: magnesium is no less important for children than other macro- and microelements, since it directly affects the functioning of the nervous system and psycho-emotional state. The lack of trace elements in the diet of children is one of the risk factors for the development of ADHD, autism, dyslexia, and deviant behavior. The daily intake of magnesium for children under 1 year is 70 mg, from 1 to 3 years old - 150 mg, from 4 to 6 years old - 200 mg, from 7 to 10 years old - 250 mg.

Magnesium is a substance that is not synthesized in the human body and must come from the outside. However, over the past 100 years, the average consumption of magnesium decreased by more than 2 times: experts attribute this to the industrialization of agriculture and the appearance of processed food. It is also known that sugar, carbonated drinks, fast food, convenience foods, alcohol and smoking contribute to the removal of magnesium from the body.

Magnesium deficiency is quite often observed in individuals taking certain medications. For example, in 37% of patients with chronic heart failure taking diuretics, a microelement deficiency is detected during the examination. Taking oral contraceptives can also affect the level of magnesium in the body: in 40% of women taking hormonal contraceptives, mineral deficiency occurs as early as 3 months after the start of administration.

The most common symptoms of magnesium deficiency are chronic fatigue, decreased performance, frequent headaches, sleep disturbances or insomnia , irritability or aggression, mood swings, and rapid heartbeat. If you have cramps (for example, legs are cramped at night), muscle aches, cramps, nervous tics, "flies" before your eyes, there is a feeling of a lump in your throat or lack of air, they can also indicate a lack of magnesium in the body. The least obvious symptoms of a lack of magnesium include the appearance of a strong craving for coffee, chocolate, salty foods and sweets.

It is believed that the more accurately determine the level of magnesium in the body by using serum and urine tests. But since this element is contained mainly in the bone tissue, the indicators of laboratory forms do not provide sufficient information.

If you decide to compensate for the lack of mineral in the body with the help of such magnesium preparations as magnesium sulfate, magnesium chloride, magnesium hydroxide, etc., consult your doctor, do not self-medicate! Any uncontrolled intake of even such seemingly innocuous food supplements can cause poisoning.


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NOW Supplements, Magnesium Citrate, 120 Veg Capsules

NOW Supplements, Magnesium Citrate, 120 Veg Capsules

Why does magnesium need cyclists and what products does it have

Magnesium deficiency adversely affects muscles, worsens sleep, deprives of energy ... There is no way without it. Is it possible to replenish stocks of an element without resorting to medical preparations?

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Can. By eating certain foods. Although magnesium is found in different types of food, as shown by WHO research, almost 65% of people will not get it enough. This can become dangerous, as magnesium deficiency causes muscle problems and leads to insomnia , and also reduces the ability to absorb information , “ sucks ” energy and even increases the risk of cardiovascular diseases .

But there is no reason to panic. Small changes in diet will fix the situation!
Why does magnesium need cyclists?

The recommended dose for adults is up to 320 mg of magnesium daily . Athletes need up to 420 mg . By the way, magnesium deficiency is difficult to detect by blood tests, because it is found in bones and other body tissues. The easiest way to analyze is whether it is enough in a regular diet.

According to a certified nutritionist, a triathlon trainer, Chrissie Carroll , magnesium is very important for athletes: he is involved in energy metabolism and muscle contraction . “ Because magnesium helps regulate the functioning of muscles and nerves when you are not getting enough, the excitability of nerve endings can increase, causing muscle twitching, spasm or cramps ,” explains another sports nutrition specialist and another certified nutritionist Angie Ash .

" It is believed that the consumption of a sufficient amount of magnesium helps to recover from physical exertion ," adds Carroll . “ Some studies show that magnesium can improve athletic performance, but so far this is under discussion, have not yet reached a common conclusion .” Finally, any cyclist knows that a good night’s rest is a must.

According to some studies, magnesium can improve athletic performance.

Magnesium content champions

To increase your intake of magnesium without the use of dietary supplements, include these foods in your diet.
1. Pumpkin seeds (172 mg per 30 g)

These useful in all respects seeds can be eaten just like that or added to salads and breakfast cereals. “ In pumpkin seeds there is an excellent balance of carbohydrates, proteins and healthy fats. This is a pleasant and healthy snack to curb hunger after a workout , ”says Carroll .
2. Beet tops (49 mg in 1/2 cup)

Read also: How to increase endurance cyclist: an unexpected way + 2 delicious recipes

Athletes value beets for their dietary properties and benefits, but beet greens are also saturated with nutrients, for example, half of a glass contains 11% of daily needs for magnesium and about 14% for potassium . You can try replacing tops with spinach in any recipe. There are recipes and especially for beet leaves.

Half a cup of beet tops = 11% of the daily need for magnesium and 14% for potassium

Source: depositphotos.com

3. Cashews (87 mg in 30 g)

Cashew - just a storehouse of nutrients. But we must remember that those who want to lose weight, any nuts or seeds should not eat more than 30 grams per day .
4. Prunes (71 mg in 1 glass)

This dried fruit is rich in magnesium and fiber . In addition, only 5-6 prunes per day can help prevent bone loss.
5. White beans (61 mg in 1/2 cup)

With white beans you can arrange a “ day without meat ”, with it you get a considerable portion of magnesium , proteins and fiber .
6. Avocados (39 mg in 1 avocado)

Salad with avocado and shrimps - this is gorgeous. Do not love? Eat guacomole. With it, you also get magnesium and other nutrients: healthy fats , vitamin E , potassium and antioxidants . “ I like to add avocados to my salads, put them on toast or in a burrito after a workout ,” says Ash .


Avocados are rich in beneficial fatty acids. And not a single gram of cholesterol!

Source: pinterest.com

7. Almond (80mg in 30g)

“ Only one serving of almonds covers about 20% of the daily magnesium requirement ,” says Ash . - My favorite snack: almonds with fruit. Not to mention the fact that it serves as a source of unsaturated fats, proteins, fiber, vitamin E, calcium, riboflavin and niacin . "
8. Chickpea (35 mg in ½ cup boiled chickpea)

Magnesium-rich chickpeas serve as the basis for hummus or falafel, goes to soups, salads, curries ...
9. Bitter chocolate 70% (65 mg per 30 g)

Chocolate lovers can rejoice, because 15 g of dark chocolate accounts for 15% of the daily need for magnesium.


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Source Naturals Magnesium Malate 1250mg Per Serving Essential Magnesium Malic Acid Supplement - 360 Tablets

Source Naturals Magnesium Malate 1250mg Per Serving Essential Magnesium Malic Acid Supplement - 360 Tablets

Magnesium through the eyes of a neurologist

The name "magnesia" is found already in the Leiden papyrus X (III century AD). It comes probably from the name of the city of Magnesia in the mountainous region of Thessaly. The magnesian stone in ancient times was called magnetic iron oxide, and magnes - magnet. Interestingly, the original name "magnesium" was preserved only in Russian thanks to the Hess textbook, and at the beginning of the 19th century in a number of manuals other names were suggested - magnesia, magnesia, and bitter soils.

The total magnesium content in humans is about 25 grams. It plays an important role in the formation of more than three hundred enzymes. Magnesium takes part in energy and electrolyte metabolism, acts as a regulator of cell growth, is necessary at all stages of the synthesis of protein molecules. Particularly important is the role of magnesium in membrane transport processes. Magnesium helps to relax muscle fibers (muscles of blood vessels and internal organs). The most important value of magnesium is that it serves as a natural anti-stress factor, inhibits the processes of excitation in the central nervous system and reduces the body's sensitivity to external influences.

It is believed that in 25-30% of the population magnesium is insufficiently supplied with food. This may be due to modern processing technologies and the use of mineral fertilizers in growing vegetables, leading to a magnesium deficiency in the soil.

Chronic magnesium deficiency is often noted in patients with diabetes, hypertension, atherosclerosis, epilepsy, osteoporosis, etc. A number of physiological states are known that are accompanied by an increased need for magnesium: pregnancy, breastfeeding, a period of intensive growth and maturation, old and old age, hard physical labor and physical exercise in athletes, emotional stress, frequent and long-lasting (more than 30-40 minutes per session) stay in the sauna, lack of sleep, air travel and the intersection of time zones. Magnesium deficiency occurs when taking caffeine, alcohol, drugs and some drugs, such as diuretics, which help remove magnesium from the urine.

Our nervous system is sensitive to the level of magnesium in the body. Its lowered content can cause anxiety, nervousness, fear, as well as insomnia and fatigue, decreased attention and memory, in some cases - convulsive seizures, tremors and other symptoms. Often people complain of "gratuitous" headaches.

Magnesium (especially in combination with vitamin B6) has a normalizing effect on the state of the higher parts of the nervous system during emotional stress, depression, and neurosis. This is not by chance. Stress (physical, mental) increase the need for magnesium, which is the cause of intracellular magnesium deficiency.

Magnesium deficiency worsens with age, reaching a maximum in people over 70 years old. According to the European epidemiological study of cardiovascular diseases, plasma magnesium levels below 0.76 mmol / l are considered as an additional risk factor for stroke and heart attack (for example, for arterial hypertension). The imbalance of Ca2 + and Mg2 + ions is one of the serious reasons for the formation of blood clots in the vessels. The use of magnesium preparations helps to reduce the tendency to form a blood clot. Magnesium, for example, enhances the antithrombotic effect of aspirin.

It is believed that magnesium plays a positive role, slowing down the process of atherosclerosis.
Considering the latest data on the prevalence of magnesium deficiency among residents of large cities, its content in the blood is determined in neurological patients with chronic fatigue syndrome, vegetative-vascular dystonia, as well as in depression and asthenia. Normally, the content of magnesium in the blood serum in children varies from 0.66 to 1.03 mmol / l, in adults from 0.7 to 1.05 mmol / l.

In healthy people, the daily need for magnesium is 350-800 mg. When magnesium deficiency requires its additional introduction at the rate of 10-30 mg per kilogram of body weight per day. In addition to dietary correction, medicinal preparations are also used. The saturation time of tissue depots during magnesium therapy is 2 months or more. The choice of drugs for correction is well known - these are inorganic and organic salts of magnesium. The first generation of magnesium-containing preparations included inorganic salts. However, in this form magnesium is absorbed by no more than 5%, stimulates intestinal motility, which often leads to diarrhea. Magnesium absorption in the gastrointestinal tract increases lactic, pidolovaya and orotic acids, vitamin B6 (pyridoxine), some amino acids.

The second generation of magnesium-containing drugs is much better absorbed and does not cause dyspepsia and diarrhea. Magne-B6 is a modern combination drug.

Magne-B6's anti-anxiety effect allows it to be included in the complex therapy of depression (together with antidepressants), convulsive states (in combination with anticonvulsants), sleep disorders (together with hypnotics), and also to use the drug as an additional means for preventing and leveling the lungs effects of brain metabolism activators. Magnesium therapy is quite a promising direction in the treatment of night sleep disorders of various origins, especially in patients with asthenic and anxiety states. The vasodilating effect of magnesium ions allows the use of Magne-B6 in combination with antihypertensive agents. However, a decrease in blood pressure in response to the administration of magnesium is achieved only in patients with magnesium deficiency.

Magne B6 is usually well tolerated without causing any side effects. Normalization of the magnesium level in the human body in combination with other drugs allows to achieve success in many diseases of the nervous system, it is now considered as a classic metabolic therapy.


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Magnesium Oil Spray - LARGE 8oz Size - EXTRA STRENGTH - 100% Pure for Less Sting - Less Itch - Natural Pain Relief & Sleep Aid - Essential Mineral Source

Magnesium Oil Spray - LARGE 8oz Size - EXTRA STRENGTH - 100% Pure for Less Sting - Less Itch - Natural Pain Relief & Sleep Aid - Essential Mineral Source

Zinc and Magnesium for Muscles

Vitamins with zinc and magnesium
Nutritionists around the world are sounding the alarm - only 25% of people in developed countries get the necessary amount of magnesium from food (1). Most people simply do not know the importance of this mineral to maintain optimal metabolism and its effect on the effectiveness of strength training.


Speaking of strength training, it should be noted that many athletes have a zinc deficiency against the background of magnesium deficiency. This mineral is critical to men for testosterone synthesis and muscle growth. But how to recognize the deficiency of magnesium and zinc, and what products are there to eliminate it?
Natural methods and drugs to increase testosterone levels in men - what supplements really work?
The role of magnesium in metabolism
Magnesium is responsible for the energy metabolism of cells - it regulates carbohydrate metabolism, activates the formation of proteins, promotes the release of energy during physical training, and regulates various processes in the brain and in the central nervous system (2).

The body's need for magnesium increases during exercise and strength sports. It is also important that “drying cycles” and various non-carbohydrate diets accelerate the removal of this mineral from the body, causing chronic magnesium deficiency in athletes.
Symptoms of magnesium deficiency
The most noticeable symptoms of magnesium deficiency in the body are muscle spasms and cramps (especially in the calf), increased blood pressure, accelerated heartbeat, regular headaches, sleep problems, fatigue and a tendency to depression.
Lack of magnesium accelerates the aging process due to a violation of collagen synthesis - as a result, not only the skin of the face and body, but also the tissues of various internal organs lose their elasticity. The bone structure is gradually disturbed and their flexibility decreases, leading to the development of osteoporosis.

Magnesium: norms and content in products
The daily intake of magnesium for adult men is 400-450 mg / day, for women - 310-320 mg / day. This rule takes into account the fact that about 30% of the mineral is absorbed from ordinary food. The upper limit of magnesium consumption is about 600-700 mg / day (3).
In total, the body of an adult is about 22-26 grams of magnesium, most of which is stored in the bones, approximately 20% in the muscles and in the intercellular fluid. That is why the loss of fluid (including excessive sweating and diarrhea) leads to a sharp loss of magnesium.
Table of magnesium rich foods
Product
Magnesium content per 100 g Percent of daily value

Chia Seeds 350 mg 300 mg Cashew Nuts
260-300 mg Pine nuts
250-270 mg Almond
200-280 mg Pumpkin Seeds
200-280 mg Dark Chocolate
200-260 mg Buckwheat

200-230 mg Quinoa
200-230 mg Soybeans
220 mg Peanut Butter
150 mg Oatmeal
150 mg Tuna
100-120 mg Mackerel

100 mg 100 mg Brown rice 90-100 mg Green vegetables (spinach and tp)
60-80 mg Bananas
20-25 mg The role of zinc in metabolism

Zinc, like magnesium, is necessary for the body for a large number of metabolic processes. Since zinc is part of more than 400 different enzymes, its shortage is capable of disrupting metabolism in a complex way, while immunity and the synthesis of sex hormones suffer the most.


We note in particular that strength training significantly increases the body's need for zinc, since this mineral is necessary for the synthesis of amino acids in muscles, their effective work and subsequent recovery. Lack of zinc also reduces testosterone and growth hormone levels.
Rating of the most effective sports nutrition for weight gain and a quick set of muscle mass.

Zinc: norms and content in products
The recommended daily intake of zinc for men is about 10-11 mg, for women - 7-8 mg. Athletes need about 15 mg of zinc per day, and the upper limit is 40 mg per day. However, the symptoms of zinc deficiency are not as pronounced as the symptoms of magnesium deficiency.
Most zinc is found in nuts, meat and legumes. However, in order to get enough of this mineral, you need to eat 250-350 g of beef or 700-1000 g of chicken meat every day - which is a high enough number for ordinary people, not to mention vegetarian.
Table of Zinc Rich Foods
Product
Zinc content per 100 g Percent of daily value

Pumpkin seeds
10 mg Sunflower Seeds
4-5 mg 40-45%
Almond
3-4 mg 30-40%
Beef liver

Beef meat
3-8 mg 30-80%
Chicken meat
1-4 mg 10-40%
Lentils
Peanut

Soya beans
Hard cheese 3-4 mg 30-40%
Wheat
Bamboo shoots
Most vegetables
0.3-0.5 mg Most fruits

0.15-0.05 mg How to take magnesium and zinc?

Carefully read the above tables of magnesium and zinc in food - if you do not get 100% of the daily value, you are recommended to take these minerals in tablets. In this case, you will notice a significant increase in strength. Testosterone levels may also increase.
The main rule of the use of supplements with zinc and magnesium is that it is important to avoid their joint intake with calcium - in this case, the percentage of absorption of all three minerals is reduced. It is usually recommended to take magnesium and zinc immediately before breakfast, on an empty stomach.
Strength training increases the body's need for zinc and magnesium - however, most people do not get enough of them with regular food. Taking these minerals as supplements will help improve sports metabolism and normalize testosterone levels.

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Natural Vitality Natural Calm PLUS Calcium Supplement Powder, Raspberry Lemon- 16 ounce

Natural Vitality Natural Calm PLUS Calcium Supplement Powder, Raspberry Lemon- 16 ounce

Choosing the right nutritional supplements: magnesium

Provide an adequate level of magnesium in order to improve the composition of the body - do not allow its deficiency to slow down the burning of subcutaneous fat and build muscle! Magnesium is necessary for the body during exercise to exercise muscle contractions, for tissue restructuring during protein synthesis, and for combating inflammatory processes. Lack of magnesium will not allow you to get the most from work in the gym.

Magnesium deficiency impairs the body's ability to build muscle and restore tissue, because this mineral activates the enzymes in the body. In addition, as you know, magnesium is necessary for the implementation of muscle contraction, so its lack reduces athletic performance and reduces the level of maximum strength. Studies show that by increasing the level of magnesium, you can increase the increase in strength as a result of training.

A few additional required points to get acquainted with obtaining an adequate level of magnesium in the fight for an optimal body composition:

- Low magnesium levels are also associated with a high risk of cardiovascular disease, sudden cardiac death, bone loss, and osteoporosis. It is known that this mineral allows vitamin D to function, so a low level of magnesium will negatively affect the level of this vitamin.

- Magnesium has a calming effect on the central nervous system, which in turn helps reduce the level of the stress hormone cortisol, whose increased concentration causes the accumulation of abdominal fat.

- By simply providing an adequate level of magnesium in the body, high blood pressure can be reduced, which is a natural and natural way. One large-scale scientific review showed that consuming 486 milligrams of magnesium per day allows hypertensive patients to significantly lower blood pressure, and this method is more effective than taking special medical preparations.

- Most people consume additional magnesium in the multivitamins that contain it in the form of magnesium oxide. Meanwhile, this form is of low quality, which affects the absorption of the mineral. Choose magnesium bound compounds such as glycinate, orotat, taurate, threonate or fumarate.

Try to maintain a balance in the intake of magnesium and calcium and take only high-quality magnesium supplements. Achieving an adequate level of magnesium will help eliminate obstacles such as chronic mild inflammatory processes, insulin resistance and poor metabolism on the path to fat burning. Many people get good results by consuming an additional 500 milligrams of magnesium in combination with what regular food gives us. Increase the dosage gradually so that the body has managed to adapt to the calming effect of this mineral.


20A-------------------xx

Life Extension Magnesium 500mg, 100 Vegetarian Capsules

Life Extension Magnesium 500mg, 100 Vegetarian Capsules

15 signs of magnesium deficiency that 90% of people do not know about

Signs and symptoms of magnesium deficiency are many. Some of them are light, while others can cause serious health problems, writes Active Beat .

Many people do not even know about them , and some health problems associated with something else or even leave without explanation.

You may have a magnesium deficiency if your diet does not have enough nutrients, or if your body does not absorb it when it passes through your body.

Magnesium plays an important role in heart, kidney and muscle health. It also regulates nutrient levels and strengthens bones.

Since this mineral is extremely important, read about these 15 warning symptoms of magnesium deficiency.
1. Fatigue.

Fatigue and a sense of lethargy are not uncommon. Fatigue can be easily attributed to stress at work or a busy schedule, lack of sleep, or raising children.

But one of the most common and early symptoms of magnesium deficiency is fatigue. Because almost everyone feels tired at some point, and the reasons may be varied, it is difficult to come to the correct diagnosis on their own.

Unfortunately, fatigue will not disappear until your body gets the right amount of magnesium.

Because magnesium helps produce and transport energy, insufficient levels can easily lead to fatigue and weakness. However, before buying any medicines or vitamins, talk to your doctor.
2. Muscle cramps and cramps.

Muscle cramps and cramps can be not only uncomfortable, but also very painful. They are uncontrollable and unpredictable, and it is impossible to ignore them.

While athletes often suffer from muscle cramps due to a lack of stretching exercises, dehydration, excessive tension and lack of proper nutrition, many other people suffer from them due to completely different reasons.

If you suffer from regular cramps and cramps, this can be a warning sign of low magnesium levels.

You can try to alleviate your suffering by stretching and massaging the affected muscles. Vitamin D, E, and B complex also plays a role in preventing muscle spasms, so make sure you get the recommended daily dose of these vitamins.
3. Arrhythmia.

Magnesium plays a vital role in overall heart health. This is necessary for proper muscle contraction, and a low level of magnesium can affect the most important muscle in your body, the heart.

Arrhythmia is an irregular heartbeat, and magnesium directly helps maintain a normal heart rhythm. Some studies have shown that normal levels of magnesium can even prevent certain heart conditions.

Although there are no guarantees, since no heart is the same, doctors still confirmed the positive effect of magnesium on the cardiovascular system.

Some experts even prescribe magnesium for patients who are at risk for arrhythmias.
4. Dizziness.

Sometimes you start to feel dizzy when you abruptly get out of bed. This can happen due to magnesium deficiency. If so, unfortunately, it will not disappear by itself.

Just as in a situation with fatigue, it may be difficult for your doctor to diagnose a problem, because many diseases can cause dizziness.

Low levels of magnesium may cause dizziness. If the magnesium level continues to fall, dizziness will worsen.

Because of this, it will be very difficult to perform daily work. If you encounter such a problem, you should visit your doctor.
5. Nausea and vomiting.

Like dizziness, you may experience nausea and even vomiting.

Those who suffer from regular nausea and / or vomiting should consult a doctor. Another possible cause of nausea and vomiting is excessive magnesium levels.
6. Numbness.

Magnesium is one of the most common and important minerals in your body. He is responsible for more than 300 biochemical reactions, so it is easy to believe that the deficiency can greatly affect the overall health.

Because magnesium affects your nervous system, tingling and numbness can be warning signs.

An insufficient amount of magnesium in the body can interfere with the action of nerve and muscle functions and the correct response.

Usually these symptoms are felt on your face, legs and hands.

Numbness is not something that can be put off until later. It is important to consult a doctor and find out the reason.
7. Personality changes.

This may seem strange, but believe it or not, personality changes are a warning sign of magnesium deficiency.

Significant personality changes, including confusion and irritability, may simply appear from nowhere. Simple things can seem overwhelming and make you feel ill at ease.

You may probably notice a change, but you don’t know how to fix it.

In addition to these personality changes and periodic mood swings, lack of sleep, which we will discuss later, can cause a change in mood.

If this happens often, in the end it will affect your personal and professional relationships.
8. Anxiety and panic attacks.

Each of us at least once in our life experienced anxiety or panic. You can immediately blame it on everyday stress, but you must take into account the role of magnesium deficiency in causing anxiety and panic attacks, especially if you are a calm enough person.

Unfortunately, if you suffer from anxiety, stress can deplete magnesium levels.

There are many different symptoms of a panic attack, some of which include shortness of breath, fast heartbeat, chest pain, a strong attack of fear or confusion, tingling in the body and trembling.

Usually it lasts only a few minutes, but every second can feel like an eternity! Talk to your doctor if you come across this problem, especially if it happens often.
9. Insomnia.

The presence of magnesium deficiency can cause insomnia. As we mentioned earlier, low levels of magnesium can lead to muscle spasms.

This causes restless leg syndrome, a condition that causes the legs to involuntarily shudder at night.
10. High blood pressure.

In a study published in the American Journal of Hypertension , an experiment was conducted that analyzed the relationship between blood pressure and magnesium intake.

The results showed that people with the healthiest blood pressure had the highest levels of magnesium. And vice versa: people with low magnesium levels had high blood pressure.

Experts say that drinking magnesium-rich foods (about 100 mg per day) reduces the risk of stroke by 8%.
11. Diabetes type II.

This symptom sounds strange, but do not rush to draw conclusions. Magnesium plays an important role in metabolism, and since type II diabetes develops on the basis of a person's diet, magnesium deficiency can play an important role in the development of the disease.

Eating nuts, whole grains, leafy vegetables, and beans can prevent any potential risk of type II diabetes.
12. Osteoporosis.

Magnesium deficiency can also increase the risk of developing bone problems such as osteoporosis, "a disease characterized by low bone mass and deterioration of bone tissue, which can lead to an increased risk of fracture . "

Low mineral levels can lead to bone loss. Another reason is that magnesium deficiency can reduce the level of calcium in the blood, and calcium is essential for maintaining healthy bones.
13. Migraine.

Most people periodically experience headaches. However, if you suffer from them regularly, consider visiting your doctor instead of painkillers.

Experts say that magnesium deficiency can cause headaches "due to the expansion of blood vessels", as well as migraines.

A blood test will help you confirm the cause, and the doctor in turn will provide appropriate treatment options.
14. Constipation.

There are many reasons why you may experience constipation, from stress to under-consumption of fiber or consumption of too much dairy products.

Of course, having a magnesium deficiency is not the first thing that comes to mind.

Magnesium has a relaxing effect on many parts of the body, including the digestive tract. Due to the lack of magnesium, the bowels work is very difficult, which leads to constipation.
15. Acid reflux.

As mentioned earlier, magnesium plays a key role in the body.

However, if you have a magnesium deficiency, food and stomach acid return to the esophagus. This leads to a burning sensation, which we call acid reflux or heartburn.

Unfortunately, if magnesium deficiency is the cause of acid reflux, doctors say that most over-the-counter drugs can actually worsen the symptoms.

So do not forget to talk to your doctor, so as not to hurt yourself even more.


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Nature Made High Potency Magnesium 400 mg Softgels, 110 count

Nature Made High Potency Magnesium 400 mg Softgels, 110 count

The role of magnesium in diseases of the cardiovascular system

The word "magnesium" comes from the name of the Greek city of Magnesia, next to which large deposits of magnesium carbonate were found. Among all the cations, magnesium takes the 4th place by the content in the human body after K +, Na +, Ca2 + and the 2nd place after K + by the content in the cell. Up to 53% of magnesium is concentrated in bone tissue, dentin and tooth enamel, and about 20% in tissues with the highest metabolic activity (brain, heart, muscles, kidneys, liver).

In humans, the amount of magnesium is about 20-28 grams - mostly within the cells themselves, where, along with potassium, it is the second most important mineral substance. Only 1% of magnesium is in the blood. It is a macronutrient, natural calcium antagonist and a regulator of vascular tone, blood pressure and peripheral circulation.
Magnesium activates ATPase, an essential enzyme for the functioning of the cell membrane and an energy source for the Na – K pump. Intracellular magnesium deficiency can cause an increase in the content of sodium and calcium in the cell and a decrease in the potassium content [1]. Despite the important role of magnesium, its level is determined quite rarely, although in one study, hypomagnesemia was detected in 42% of hospitalized patients, hypermagnemia in 6% [2].
At the same time, the level of magnesium, like potassium, in the blood serum often remains normal, despite the decrease in its content in the body. In general, neither the serum level, nor the determination of the intracellular magnesium content gives a correct idea of ​​its physiological activity, in contrast to the determination of free magnesium, which is possible by magnetic resonance imaging [3]. However, in clinical practice, only determination of the serum level of magnesium is available. Despite the fact that almost all magnesium is in the body intracellularly, a low level of its content in serum correlates with a general deficiency of magnesium [4].

Epidemiological studies have shown that serum magnesium levels are inversely associated with risk factors for cardiovascular diseases, such as hypertension, type 2 diabetes, metabolic syndrome, and ischemic heart disease [5].
Other data obtained during environmental, clinical studies, autopsies, suggest that increasing the level of magnesium potentially protects against cardiovascular disease [6].
The physiological role of magnesium

in the body
Magnesium affects the regulation of biochemical processes in the body through magnesium-containing enzymes and free magnesium ions (being a cofactor of many enzymatic reactions (hydrolysis and transfer of the phosphate group, the functioning of Na + –K + –ATP pump, Ca2 + –ATP pump, proton pump, participates in the exchange of electrolytes, hydrolysis ATP, reduces the separation of oxidation and phosphorylation, regulates glycolysis and fatty acid oxidation; participates in protein biosynthesis, transfer of genetic information, synthesis of cyclic AMP and synthesis of nitric oxide in ndothelium of blood vessels).
In addition, magnesium is involved in maintaining the electrical equilibrium of the cell (including in the process of depolarization, with a lack of magnesium, the cell becomes super-excitable).
Magnesium has an inhibitory effect on the conduction of nerve impulses, is part of numerous enzymes of the nervous and glial tissues, participates in the processes of synthesis and degradation of neurotransmitters (norepinephrine, acetylcholine), as well as in the regulation of the neuromuscular activity of the body's conducting tissues smooth muscles of internal organs), because it prevents the entry of calcium ions through the presynaptic membrane, which determines the presence of myotropic, antispasmodic and disaggre NAVIGATION effects.
This element is a component of the antioxidant system, an important component of the immune system. It inhibits the premature involution of the thymus, regulates the phagocytic activity of macrophages, the interaction of T– and B – lymphocytes.
Being next to calcium in the group of the periodic system, magnesium is a calcium antagonist: these two elements easily displace each other from the compounds. Magnesium deficiency in a diet rich in calcium causes calcium retention in all tissues, which leads to their calcification [7].
Magnesium enters the body with food (in particular with table salt) and water. The rate of intake is usually 200-400 mg during the day. The plant food is especially rich in magnesium: legumes and cereals, spinach, salads, nuts. However, the magnesium content in them can vary significantly depending on the soil of growth. Water is also an important source, and the harder it is, the higher its magnesium content. In regions with soft water, the frequency of occurrence of hypomagnesia is high. Part of ionized magnesium is cleaved from the magnesia salts of food even in the stomach and absorbed into the blood. The bulk of the sparingly soluble magnesium salts passes into the intestines and is absorbed only after they are combined with fatty acids. In the gastrointestinal tract absorbs up to 40-45% of incoming magnesium. In human blood, about 50% of magnesium is bound, and the rest is ionized. The concentration of magnesium in the blood of a person is 2.3-4.0 mg. Complex compounds of magnesium enter the liver, where they are used for the synthesis of biologically active compounds. The main "depot" of magnesium is in the bones and muscles. Magnesium is eliminated from the body mainly with urine (50–120 mg) and with sweat (5–15 mg). The absorption of magnesium increases with its deficiency in the body. For digestion, the body requires a sufficient amount of cofactors: lactic, aspartic, orotic acids, and vitamin B6. Vitamins B1, B6, C, D, E, calcium, phosphorus (supplied in optimal amounts), protein, estrogen increase the level of magnesium in the body [7]. Magnesium is excreted mainly by the kidneys, also with sweating.
Causes of magnesium deficiency can be:

• insufficient supply (regions with “soft” water ”);
• impaired intestinal absorption (dysbacteriosis, chronic duodenitis);
• violations of the regulation of magnesium metabolism;
• decrease in digestion under the action of excess phosphates, calcium and lipids;
• long-term use of antibiotics (gentamicin), diuretic, antitumor and other pharmacological drugs;
• parenteral nutrition;
• increased need for magnesium (during pregnancy, during growth and recovery, in chronic alcoholism, excessive sweating);
• violation of insulin synthesis;
• intoxication with aluminum, beryllium, lead, nickel, cadmium, cobalt and manganese.
Magnesium deficiency is the most common type of mineral deficiency among the population in many countries, particularly in the United States.
The main manifestations of magnesium deficiency:
• fatigue, irritability;
• insomnia disorders, dizziness;
• loss of appetite, nausea, vomiting, diarrhea, constipation;
• cardialgia, palpitations, fluctuations in blood pressure (BP), prolongation of the QT interval;
• arrhythmias, angiospasms, muscle weakness, muscle cramps;
• immunodeficiency (possibly increased risk of neoplastic diseases);
• bronchospasm and laryngism;
• paresthesias, smooth muscle spasms.

Magnesium deficiency, increasing the contractility of the uterus, can provoke premature labor.
High magnesium content
in the body
The main causes of excess magnesium: excess intake; violation of the regulation of magnesium metabolism. An increase in the concentration of magnesium is observed with hyperfunction of the parathyroid glands, thyroid gland, nephrocalcinosis, arthritis, psoriasis, dyslexia (a disorder with a violation of the readable text in children). Magnesia salt when administered orally, even in large doses, does not cause poisoning, but acts only as a laxative. At the same time, with parenteral administration of magnesium sulfate, symptoms of intoxication in the form of general depression, lethargy and drowsiness may be observed. With a significant overdose of magnesium compounds, the risk of poisoning is possible (for example, antacids). Anesthesia occurs when the concentration of magnesium in the blood is 15-18 mg%.
The role of magnesium in the pathogenesis of various diseases of the cardiovascular system
Ischemic Heart Disease (CHD)
It was established that in the post-mortem assessment of magnesium content in patients who died from coronary heart disease, the level of magnesium was lower than in death from other causes. Several studies have shown that in patients who have had a myocardial infarction, magnesium deficiency is more frequently detected, but it is not known if it was the cause or consequence of the disease [8]. In some, although not all, studies have shown an improvement in the survival rate of patients with myocardial infarction during magnesium therapy [9].
A recently completed study assessing the correlation of magnesium levels and sudden cardiac death revealed a significant reduction in the risk of sudden cardiac death with elevated serum magnesium levels, regardless of other factors such as arterial hypertension, diabetes, potassium, heart rate, and the presence of IHD in history. At the same time, the level of magnesium consumption has not been established with the risk of sudden cardiac death [10]. However, in relation to arterial hypertension and IHD, a link has also been established with the serum concentration of magnesium, and not with its consumption [11]. It is revealed that a reduced content of magnesium in drinking water increases the risk of developing cardiovascular diseases (especially IHD) and sudden death [12].

Atherosclerosis and dyslipidemia
There is evidence of a correlation between magnesium deficiency and atherosclerosis. Magnesium deficiency has been shown to be associated with an increase in total cholesterol, low density lipids, triglycerides, a decrease in the activity of lecithin – cholesterol – aminotransferase and lipoprotein lipase, and an increase in the activity of HMC – COA reductase [13]. In several animal experiments, it was shown that the progress of atherosclerosis was slower compared with the control group, regardless of the cholesterol level, against the background of supplemental magnesium intake, even in combination with an atherogenic diet. In some studies among patients with hyperlipidemia, a positive significant effect was obtained in reducing the level of total cholesterol and its atherogenic fractions. In addition, several risk factors, such as hypertension, obesity, and insulin resistance, have a common denominator - magnesium deficiency.
Diabetes
Magnesium deficiency matters in the pathogenesis of diabetes for several reasons: many of the enzymes involved in the process of glycolysis are magnesium-dependent. Both insulin-dependent and non-insulin-dependent diabetes mellitus revealed a deficiency of serum magnesium, intracellularly, as well as an increased excretion in the urine [14]. In addition, it was shown that the degree of diabetes control was directly related to the degree of magnesium deficiency, and the additional intake of magnesium was accompanied by an improvement in the control of diabetes mellitus. However, not all people with diabetes, hypomagnesemia, and its degree varies depending on the type of diabetes and gender [15].
Arterial hypertension
Magnesium deficiency can be important in the pathogenesis of hypertension, another risk factor for coronary heart disease. Magnesium is involved in the activation of the Na – K – ATP pump, and also regulates calcium intake to the cell. Thus, magnesium deficiency can lead to a decrease in the intracellular content of sodium and calcium, an increase in total peripheral resistance and vasospasm, which was established in experimental animal studies.
A number of studies have established a link with the consumption of some macroelements, including magnesium, and arterial hypertension [16]. However, the significance of magnesium in the pathogenesis of hypertension is not completely clear, since in various studies contradictory results were obtained in studying the relationship between consumption, excretion, serum level of magnesium and the degree of arterial hypertension. According to a systematic review, there is currently insufficient data for a final judgment on the relationship between magnesium and hypertension [17].
However, for certain categories of patients with hypertension, a violation of magnesium metabolism definitely matters. In particular, it was found that with a family history of hypertension, a reduced intracellular magnesium content occurs. In addition, the hypotensive effect of supplementation with magnesium was observed in patients with reduced urinary excretion, in contrast to other categories of patients where the hypotensive effect was absent [18].
Patients with a high plasma renin content had a reduced plasma magnesium content and responded better to supplemental magnesium intake. An inverse relationship was established between the level of aldosterone and plasma renin, which indicates that a low level of magnesium is associated with an increase in the activity of the renin – angiotensin – aldosterone system [19].
When satisfactory control of arterial hypertension is achieved, the level of free magnesium is normalized. When taking non-Pallid diuretics with a hypotensive goal, significant hypomagnesia also often occurs. The supplemental intake of magnesium contributes to its elimination, improving the control of hypertension [20].

Coronary artery spasm
Magnesium can be considered a natural blocker of calcium channels, since, as a coenzyme, it participates in the movement of calcium inside the smooth muscle cell and from the outside. The significance of hypomagnesemia in the development of spasm and the effectiveness of intravenous administration of magnesium in its elimination have been confirmed in both in vitro experiments and in vivo. Finally, intravenous administration of magnesium sulfate with vasospastic angina pectoris contributes to the effective elimination of vasospasm, which once again confirms the importance of magnesium deficiency in the development of coronary spasm [21].
Myocardial infarction
The state of magnesium metabolism in the period preceding the development of myocardial infarction is difficult to assess, for obvious reasons: the available data are contradictory. However, it is well established that after myocardial infarction, hypomagnesemia occurs, which persists for up to 6 months. A meta-analysis of several controlled studies showed that, against the background of a magnesium infusion, the mortality rate in the treatment group was 3.8% compared with the control group, where the figure was 8%. The main effect is the elimination of malignant arrhythmias [22, 25]. Most studies have established a correlation between hypomagnesemia and post-infarction ventricular arrhythmias.
Chronic heart failure
The development of hypomagnesemia in heart failure is due to several factors. Due to the increase in extracellular fluid volume and the development of secondary hyperaldosteronism, magnesium absorption is reduced. In addition, non-calcium-preserving diuretics also contribute to the excretion of magnesium. In turn, hypomagnesemia aggravates hyperaldosteronism, which leads to fluid retention, can reduce myocardial contractility, increases vasoconstriction. Hypomagnesemia in combination with hypokalemia contributes to ventricular arrhythmias. However, not all researchers recognize the importance and prevalence of hypomagnesaemia in heart failure, it is unambiguously established that active diuretic therapy leads to hypomagnesaemia and this occurs in more than half of patients [23].

Arrhythmias
Since magnesium is involved in the transport of sodium, potassium and calcium, a change in its concentration affects the exchange of electrolytes and the processes of electrical excitation of the cell. The most well-known relationship of hypokalemia and hypomagnesemia. Increasing the level of magnesium leads to bradycardia, an increase in time and suppression of automatism.
Magnesium deficiency, which is often accompanied by hypokalemia, causes prolongation of the QT interval, depression of the ST segment and low-amplitude T waves. Magnesium combines the membrane-stabilizing effect and properties of a calcium antagonist, reduces the variability of the QT interval, which is an adverse prognostic factor for the development of fatal arrhythmias. In addition, magnesium is able to inhibit sympathetic effects on the heart [24].
The effectiveness of intravenous administration of magnesium in relieving ventricular extrasystoles has been identified for a long time, not only in patients with hypokalemia, but also at normal plasma magnesium levels. Framingham study demonstrated the relationship of hypomagnesemia and increased incidence of ventricular extrasystoles, tachycardia, ventricular fibrillation. In the PROMISE study in the group of patients with hypomagnesaemia, a large lethality and a high frequency of ventricular extrasystole were noted in comparison with the group with normal plasma magnesium levels [25].
For many years, magnesium in the form of sulphate is effectively used in stopping pirouette ventricular tachycardia, its effect is due to inhibition of trace depolarizations and shortening of the QT interval duration [26].
In supraventricular arrhythmias, magnesium infusion often transforms supraventricular tachyarrhythmias (atrial tachycardia, polyfocal atrial tachycardia) into sinus rhythm. However, it is not uncommon for this category of patients to detect hypomagnesemia or the concomitant use of loop diuretics, digoxin, aminoglycosides - drugs that promote hypomagnesemia.
The mechanism of influence on arrhythmias caused by digitalis intoxication remains unclear. Magnesium can work by blocking potassium or calcium channels or restoring the function of a sodium-potassium pump. With digitalis intoxication, hypomagnesemia occurs much more frequently than without it, among patients undergoing therapy with digoxin, every fifth of them show hypomagnesemia. At the same time, the administration of magnesium is effective both in patients with hypomagnesaemia and at normal levels of magnesium [27].
In general, the results of a randomized, multicenter, placebo-controlled, double-blind MAGICA study allowed us to consider magnesium and potassium preparations as the generally accepted European standard in the treatment of arrhythmias in patients with receiving cardiac glycosides, diuretics, antiarrhythmics. The antiarrhythmic effect of magnesium preparations appears after 3 weeks. from the start of treatment and reduces the number of ventricular extrasystoles by 12% and the total number of extrasystoles by 60–70% [24].

Mitral valve prolapse
According to epidemiological studies in patients with mitral valve prolapse, as well as with other congenital connective tissue dysplasia, magnesium deficiency is detected in almost 2/3 of cases, which is associated with impaired collagen synthesis in the presence of magnesium deficiency [28].
Conclusion
Magnesium deficiency can play a significant role in the pathogenesis of coronary artery disease, some types of arrhythmias and sudden cardiac death, but it is unclear how the clinician should use this information in daily practice. However, even with a normal level of magnesium in the plasma, the patient may suffer from hypomagnesemia. Since many of these patients take diuretics for hypertension or heart failure, in many cases it is advisable to join the therapy of potassium-saving diuretics, which also contribute to magnesium retention. In a hospital setting in patients with documented hypomagnesemia, magnesium preparations should be used intravenously, intramuscularly, or orally, depending on the clinical situation [29].
Thus, magnesium preparations play an important role in the management of patients with cardiovascular pathology, primarily due to their ability to favorably influence existing risk factors and reduce the risk of cardiovascular diseases at the population level.
With magnesium deficiency, its additional administration is required at the rate of 10–30 mg per 1 kg of body weight per day for at least 2 months, which is due to the slow saturation of tissue depots. It is impossible to provide such an increased intake of magnesium only by changing the diet. The use of magnesium preparations is necessary [30].
Magnesium sulfate is used for parenteral administration in urgent situations, in some cases it is also used orally, causing diarrhea. For long-term treatment of hypomagnesemia use magnesium-containing drugs: tablets or in the form of a solution.
Currently, there are several drugs containing magnesium for replacement therapy: Magnerot, Panangin, Magne B6, magnesium citrate. The first magnesium preparations had inorganic salts in their composition, of which no more than 5% was absorbed by magnesium, moreover, they often caused diarrhea, since magnesium stimulates intestinal peristalsis. Modern magnesium preparations are much better absorbed and do not cause side effects from the gastrointestinal tract.

Magnesium preparations are used in combination with vitamin B6 (which increases digestibility) with potassium, with orotic acid. Magnesium salt of orotic acid is poorly soluble in water, therefore it has practically no laxative effect, it is well absorbed.
Multivitamin complexes with minerals - an unsuccessful source of magnesium, as the calcium contained in them prevents the absorption of magnesium.
In a laboratory-confirmed state of excess magnesium in the body, magnesium-containing drugs are canceled and calcium-containing drugs are prescribed.
With the accumulation of knowledge and additional research, the range of use of magnesium preparations will undoubtedly expand significantly.


18A-------------------xx

Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Unflavored - 16 Ounces

Natural Vitality Calm, The Anti-Stress Dietary Supplement Powder, Unflavored - 16 Ounces

Magnesium is a deficiency that few people know about, but almost everyone has

Give magnesium and I will help you. So I would rephrase the phrase of Archimedes "about a fulcrum." I use magnesium in programs to restore hormonal balance, reduce adrenal fatigue and anxiety, to reduce TSH levels, without synthetic hormones, with premenstrual syndrome.

Synthesis of FSH - follicle stimulating hormone, LH - luteinizing hormone, TSH - thyroid stimulating hormone of the thyroid gland occurs with the participation of magnesium, these hormones regulate follicle production and ovulation, and the thyroid gland. Magnesium is needed not from time to time, but daily. This “revives” our nervous system. No magnesium - no energy!
Symptoms of magnesium deficiency can be divided into 4 stages ("The magnesium miracle", Dr. Caroline Dean)
Stage 1: lack of energy, constipation, severe pain during menstruation, tics, headache, frequent hiccups, irritability, loss of appetite, craving for caffeine, sweets, light carbohydrates, mood swings, weakness, during pregnancy, nervousness, muscle spasms (cramps), nausea.
Stage 2: panic attacks, arthritis, asthma, attention deficit hyperactivity disorder, back pain, cystitis, ear infections, sensitivity to gluten, insomnia, migraines, during pregnancy with twins (or more), obesity, PMS, difficulty concentrating, sinusitis , insulin resistance, reflux esophagitis - acid reflux, when there is a reflux of the contents from the stomach into the esophagus, which is accompanied by heartburn.
Stage 3: celiac disease, cerebral palsy, depression, kidney disease, diabetes, epilepsy, cardiac arrhythmia, hormonal failure - decreased sexual desire, lack of ovulation, liver disease, miscarriage, osteoporosis, severe obesity.
Stage 4: alcoholism, Alzheimer's disease, cancer (breast, rectum, prostate), last stage obesity, Parkinson's, sudden death syndrome in infants, heart attack.

Magnesium is involved in 700 body processes.
1. Regulation of cortisol, adrenaline, norepinephrine. Magnesium soothes, as it prevents the production of excess cortisol of the stress hormone. When the stress hormones in balance work the thyroid gland, the levels of progesterone, estrogen, testosterone, FSH and LH also. Magnesium helps a woman to control hot flashes; the effect is particularly well manifested in combination with taurine.
2. Stabilization of blood sugar levels. Magnesium helps control insulin production, increases cell sensitivity to insulin, and reduces sugar cravings. This condition is important for weight loss and treatment of PCOS. High levels of magnesium in the diet and the use of supplements reduce the risk of metabolic syndrome, hypertension, glucose tolerance, dyslipediamia and obesity. The greater the carbohydrate load on the body, the more magnesium is needed. With a lack of magnesium, the metabolism of carbohydrates slows down. Taking magnesium increases insulin sensitivity in overweight individuals, even with normal levels of magnesium. Magnesium improves the sensitivity of cells to insulin.

Magnesium deficiency is one of the conditions for the development of gestational diabetes in pregnant women.

3. Thyroid gland. DR. IZABELLA WENTZ, PHARM D writes that magnesium is necessary for the iodine assimilation process and T4 production. Isabella, in her article on magnesium, reflects its effect on the level of TSH, which was recorded in the management of 11 patients. They had TSH levels between 2.3 and 21. They received magnesium citrate for 6 weeks, which resulted in an average decrease in TSH to 2.67. It is good to use magnesium with zinc, selenium and coenzyme Q10.
4. Restoring sleep. Magnesium helps to restore the sleep phase, which is important for the health of the body as a whole. Therefore, I recommend using magnesium before bedtime to relax.
5. Participates in the synthesis of progesterone, estrogen, testosterone, in the formation of the placenta, the fetus, the transfer of energy to the mother to the fetus. Prevents the development of toxicosis, placental insufficiency and preterm labor, the appearance of stretch marks on the chest, in the abdomen and rupture of the perineum during childbirth. Reduces the tone of the uterus.

6. Promotes the formation of hemoglobin in red blood cells.

7. Reduces inflammation. Completion of magnesium deficiency is directly proportional to the decrease in the level of CRP (acute phase protein inflammation). Magnesium deficiency leads to impaired functioning of interleukins, endotoxins and other factors of the inflammatory response. All this leads to the development of chronic inflammation, increased rheumatoid factor, immunoglobulin G and M.

Allergic reactions and atopic dermatitis are also associated with magnesium deficiency. The experiment showed that the deficiency leads to the development of skin hyperemia, itching, an increase in neurophils, eosinophils, histamine, immunoglobulin E.

8. Involved in specific and non-specific immune response. With a lack of magnesium, the immune response is weakened, and we are prone to disease.

9. With a deficiency of magnesium muscle tone increases, which leads to the occurrence of skeletal muscle cramps. Magnesium will help prevent the development of menstrual pain. Magnesium helps stabilize mood. Start taking it at the beginning of the cycle to get a cumulative effect. Magnesium helps the body cope with stress and anxiety. If you have not had time to do this and have already experienced soreness during the menstrual cycle, start using magnesium right now instead of anesthetic. Involvement of magnesium in the nervous system.

10. Magnesium helps the absorption of vitamin D, calcium, which is important for the integrity of the bone and prevent the development of osteoporosis. Copper, zinc, calcium, boron and vitamin D will help to make bones strong, provided there is enough magnesium in the body.

6 ways to restore magnesium levels
1. Chocolate - dark with a high content of cocoa with low sugar content.
2. Sunflower seeds - can be used as snacking or as an addition to salads.
3. Fish is a good source of magnesium, at least once a week it will be useful for your hormonal balance, especially salmon, halibut and cod.

Magnesium absorption helps B6.


There is a subclinical deficiency of magnesium, when according to analyzes everything is normal, and the symptoms are present, since magnesium is an intracellular mineral.
4. Greens - spinach, cabbage must be entered at each meal. Add beans, nuts in the diet.
5. English salt is rich in magnesium.
6. Additive containing magnesium citrate, or chelated magnesium with B6 is the best option for absorption. Digestion is 5-6 times better than magnesium sulphate and safer. If the use of magnesium citrate leads to the development of diarrheal syndrome, chelate forms can be used, but with a synergist of magnesium B6.

What reduces magnesium in the body?
Carbonated beverages - orthophosphoric acid, which is part of the beverage, depletes the reserves of magnesium and blocks absorption.
Sugar intake to process sugar needs magnesium. Every time you eat sugar or something sweet, your body spends magnesium.
Caffeine - Studies have shown that caffeinated beverages have a diuretic effect, which leads to an increase in the elimination of minerals, including magnesium.
Stress - both psychological and physical forms of stress, surgery, illness - depletes magnesium reserves. Stress is felt "brighter."
Absence in a diet of products with magnesium. Decreased absorption of magnesium due to bowel disease. Diseases of the thyroid gland. Alcoholism. Type 2 diabetes.
The use of drugs - NSAIDs, omeprazole, etc.

Evaluate your diet, do you get magnesium in such quantities?
How many factors reduce your magnesium reserves?
For myself and the patients, I discovered this mineral, which reduces anxiety, prevents the appearance of headaches, migraines, to reduce TSH. I use magnesium in pregnancy programs to prevent placental insufficiency, reduce uterine tone. During the three pregnancies I have never experienced toxicosis, convulsions, as it turns out, magnesium has helped! In the event of anxiety, headache, I increase magnesium intake to replenish stocks and relieve symptoms of magnesium deficiency.
P.S. Morning succeeded, the messenger is full of messages, I gather my thoughts for consultation. New things emerge in my head that are accumulating and cannot be solved at all. Application for research in graduate school. Pictures in the article. Post to instagram. In the evening, the meeting at Nastya in kindergarten, you need to somehow take two more, ask your father to call the older daughters?


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Triple Calm Magnesium - 150mg of Magnesium Taurate, Glycinate, and Malate for Optimal Relaxation, Stress and Anxiety Relief, and Improved Sleep. 120 Capsules.

Triple Calm Magnesium - 150mg of Magnesium Taurate, Glycinate, and Malate for Optimal Relaxation, Stress and Anxiety Relief, and Improved Sleep. 120 Capsules.

How to determine that you do not have enough magnesium in the body

Magnesium is a very important element in the human body, it is involved in providing energy to every cell, so its insufficient amount negatively affects all processes in the body.

About this in an exclusive comment on Health 24, a senior lecturer at the Department of Anesthesiology and Resuscitation of Bukovinsky State Medical University, Akentev Sergey Alexandrovich, reported .

See also: Anxiety symptoms of magnesium deficiency, and where to get it - the advice of a scientist

Magnesium has a positive effect on heart rhythm disturbances, coronary heart disease, including myocardial infarction, improving the oxygen supply of the myocardium. At the same time, magnesium exhibits a vasodilating effect and helps lower blood pressure.


Foods High in Magnesium

Magnesium is an antistress trace element, has a normalizing effect, especially in combination with vitamin B6, with nervous load, depression and neurosis. In diabetes, magnesium prevents vascular complications and, in combination with zinc, chromium, selenium, improves pancreatic function. In diseases of the respiratory system promotes the expansion of the bronchi and relieves bronchospasm.
Doctor
"Magnesium is an anti-stress trace element, has a normalizing effect, especially in combination with vitamin B6, with nervous load, depression and neurosis. In diabetes mellitus, magnesium prevents vascular complications and in combination with zinc, chromium, selenium improves pancreas function. In respiratory diseases promotes the expansion of the bronchi and relieves bronchospasm. "

Magnesium has a positive effect on the state of the reproductive system. In pregnant women, magnesium prevents the development of the fetus (together with folic and pantothenic acids), the development of gestosis, premature birth and miscarriages.

The daily magnesium requirement for adults is 280–400 mg (approximately 4–5 mg / kg body weight). Children need more than adults, because their body is constantly in growth - 6 mg / kg body weight. Children under 3 years old - 50-150 mg, 4-6 years - 200 mg, 7-10 years - 250 mg, 11-17 years - 300 mg.

Recommended physicians norms of the daily requirement for magnesium: for men, 410 mg, for women, 310 mg.

In the body, a condition may occur when the amount of magnesium increases (more than 25 grams). This can be caused by prolonged use of magnesium preparations, especially in case of impaired renal function.

See also: The benefits of avocado: good reasons

The result of excess magnesium is a slowdown in heart rate, fatigue, hypotension, flushing, dry mouth, muscle weakness, thirst, vomiting, diarrhea, abdominal pain, and kidney problems.


Why does magnesium deficiency occur?

Magnesium deficiency in the body occurs when excessive consumption of refined food, which is prepared in the system of fast food. Reducing magnesium in the body can cause: coffee, tea, cola, carbonated sugary drinks, chocolate. Excessive sugar intake leads to increased urine excretion of magnesium. In addition, magnesium deficiency occurs with increasing need for it.
Doctor
"This happens during physical and mental stress, stress, psycho-emotional stress. Other causes of magnesium deficiency is a violation of its absorption (diarrhea, constipation), diseases of the gastrointestinal tract, abuse of laxatives. Increased excretion of magnesium through the kidneys induces diabetes, diuretics, alcohol. And the use of drugs: contraceptives, estrogens, beta-blockers, ACE inhibitors, cardiac glycosides, TB, antibiotics, cytotoxic drugs. "

The test for magnesium in the body

(according to M. Hamm, A. Rossmeyer, 1996)

You must answer each question "yes" or "no."

1. Do you often have cramps (in particular, night cramps of the gastrocnemius muscles)?

2. Do you suffer from heart pain, fast heartbeat and heart arrhythmia?

3. Do you often feel numb, for example in your hands?

4. Do you often threaten stressful situations?

5. Do you regularly drink alcoholic beverages?

6. Do you use diuretics?

7. Do you do a lot of sports?

8. Do you prefer white bread and white flour products as opposed to wholemeal flour?

9. Do you rarely eat lettuce and green vegetables?

10. During cooking potatoes and vegetables, do you apply water processing and boil them in large amounts of water?

11. When buying mineral water, do you pay attention to the content of magnesium in it?

In the case when most of the questions you answered "no", then your body is sufficiently supplied with magnesium.

For more news on treatment, medicine, nutrition, healthy lifestyles, and more, see the Health section.


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