The right combination of foods will help maximize magnesium absorption.

Why do we need magnesium

This mineral is not as popular as the well-known calcium, iodine or, for example, iron. However, its importance is difficult to overestimate, because in addition to its direct effect on the body, magnesium is necessary for the complete absorption of other nutrients.

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Magnesium takes an active part in metabolic processes and food processing, since it is a component of many enzymes (about 300) necessary for the breakdown of carbohydrates and proteins.

It has pronounced hepatoprotective properties, prevents obesity in children, the development of insulin resistance and type 2 diabetes.

Necessary for normal heart function, normalization of blood oxygen saturation, blood pressure and reduces the likelihood of blood clots.

Magnesium is considered an anti-stress substance because it reduces anxiety and irritability, promotes muscle relaxation and prevents cramps.

During pregnancy, the need for magnesium increases significantly, since it is necessary for the construction of bone and muscle tissue of the fetus. Magnesium in combination with calcium and fluoride is the basis for the baby’s future healthy teeth, the formation of which occurs in the first trimester. In the second trimester, due to a lack of magnesium, the risk of miscarriage increases.

Magnesium Rich Foods

Unlike calcium, magnesium is not so easy to find - very few foods contain it. At the same time, it is important to know what promotes and what interferes with the absorption of the mineral.

Table of magnesium content in foods

In smaller quantities, but nevertheless, magnesium is present in carrots, apples, pears, beets, apricots, plums (including dried fruits). There is magnesium in meat and meat by-products, as well as in fish and dairy products.

The need for magnesium increases under the influence of significant physical activity, stress, especially prolonged, unbalanced nutrition with excess amounts of protein foods.

More magnesium is required by a growing child's body, those who actively engage in sports, as well as nursing mothers.

What promotes and what interferes with the absorption of magnesium

• Calceferol is necessary for the absorption of magnesium ()
• Pyridoxine ( vitamin B6) helps its distribution within tissue cells and retains it in the body, preventing rapid excretion. In addition, the combination of magnesium and pyridoxine in the right proportions prevents the formation of kidney stones.
• In combination with phosphorus and sodium, magnesium forms the basis of nervous activity and muscle tone of the body.
• Magnesium is washed out when using diuretics, as well as with sweat during profuse and prolonged sweating and severe diarrhea.
• When soaking or cooking foods, magnesium is washed out of them and appears in significant quantities in the broth. Thus, to obtain maximum benefits, you need to either eat raw foods (nuts) or use a decoction with them.
• Fatty foods inhibit the absorption of magnesium, and excess calcium interferes.
• Coffee, alcohol, and some antibiotics interfere with the absorption of magnesium and promote its removal from the body.

Magnesium absorption is greatest in the morning.

Signs of magnesium deficiency

You can understand that it’s time to chew some nuts by the following symptoms:

• Frequent cramps, and not only in the calf muscles.
• Increased irritability for no apparent reason
• Constant fatigue that does not go away even after a night's sleep
• Dizziness
• "Floaters" before the eyes
• Involuntary twitching of the eyelid (tic)
• Nails peel and break
• Hair loss increases.

With a lack of magnesium, calcium, which is so necessary for bone tissue growth and dental health, is almost not absorbed.

Magnesium is a mineral that has beneficial effects on all important systems in your body. This chemical keeps your bones strong, improves sleep, relieves pain and improves heart health. This is why a lack of magnesium negatively affects your well-being. However, before you turn to taking vitamin complexes, you should know about some important things.

Why take magnesium supplements?

Magnesium is found in our bones, muscles and cells. In addition, this mineral can be found in inanimate nature: in the earth's crust or sea water. According to the Academy of Nutrition and Dietetics, adults need 300 to 400 mg of magnesium on a daily basis (depending on gender). And if you don't eat enough green leafy vegetables, whole grains or beans, you should consider taking vitamins. This is due to the fact that low levels of magnesium in the body provoke an exacerbation of cardiovascular diseases, increasing the risks of type 2 diabetes, osteoporosis and chronic migraines.

Signs of magnesium deficiency

Do you doubt whether you need additional vitamins? You don't have to undergo expensive blood tests. A lack of magnesium in the long term results in loss of appetite, muscle fatigue, cramps, and tingling in the limbs. Some people experience attacks of nausea, sometimes leading to vomiting, as well as heart rhythm disturbances.

Which drug should I choose?

There are several types of magnesium supplements, and choosing the right one makes a big difference. For example, magnesium citrate and magnesium chloride are better absorbed and provide minimal side effects compared to magnesium oxide. Magnesium aspartate and magnesium lactate are also easily absorbed. There is also a salt supplement called Epsom Salt, which penetrates the skin when taking a bath. However, scientists are still arguing about the effectiveness of this method. Some magnesium-based drugs can have a laxative effect, and some act as antacids.

Why is an overdose of magnesium dangerous?

Magnesium supplements are completely safe in reasonable doses. But if you take an increased preventative dose or get enough of a macronutrient from food, you may experience diarrhea. People who have kidney problems or cardiovascular diseases should consult a doctor before going to the pharmacy. If you have no contraindications, then take the chosen drug with food. This simple strategy reduces the risk of stomach upset.

Add water

Do you want to improve bone strength or overcome depression? Magnesium will benefit your body more if it is taken with plenty of water. Magnesium citrate powder can be mixed with spring or filtered water (either hot or cold) and sipped throughout the day. To make the healing macronutrient work even better, nutritionists recommend their clients add a little sea salt, which contains a dozen valuable minerals, to a glass.

What vitamin supplements can I take with magnesium?

Some vitamins and minerals work well with magnesium, while others interfere with absorption. For example, sea salt and vitamin B6, included in the list of 13 essential vitamins for ensuring the vital functions of the body, perfectly complement each other. But magnesium and calcium become antagonists, the same goes for the magnesium-zinc pair. Therefore, if you are considering a multivitamin-mineral complex, we advise you to abandon this idea. In fact, multivitamins are useless, so manage your money more wisely.

Purchase calcium, magnesium, and zinc supplements separately. For best absorption, take them at two-hour intervals. Also note that magnesium may reduce the absorption of certain medications: diabetes medications, diuretics, and medications used to treat osteoporosis. If you have any of these medical conditions, be sure to consult with your doctor about taking additional vitamin supplements.

What time of day is best to take supplements?

Several scientific studies have found that it is better to take magnesium in the evening, as it helps relax the muscles of the body and makes it easier to fall asleep.

Catad_tema Clinical pharmacology - articles

Meet His Majesty, Magnesium!

Olga Alekseevna, is it true that women absolutely need magnesium?

Everyone needs magnesium, but women should have more of it. The fact is that magnesium is actively involved in the function of childbirth and, along with other microelements, is “responsible” for the normal course of pregnancy and childbirth. But in everyday life, a woman really needs it. Normal magnesium levels are important for the formation of the menstrual cycle and libido, prevention of the development of arterial hypertension, and depressive conditions. If a woman does not have enough magnesium, the body begins to retain water. A woman loses her beauty faster, looks tired, swollen, and pale. Incomplete collagen is formed and the skin loses its supporting layer. Not only stretch marks and stretch marks appear on the skin, but also sagging skin, essentially its early aging. Well, if you bring the magnesium level back to normal, your blood pressure decreases, your pulse normalizes, swelling goes away, and your skin condition improves.

Did I understand you correctly: its deficiency is more common in women than in men?

Not just more often, but much more often - by 20-30%. This is due to “female” genetics. There is a hormone called aldosterone - it regulates water-salt metabolism. Its excess leads to fluid retention and excessive loss of magnesium. In almost any woman, on the eve of menstruation, the production of aldosterone increases. And if a woman does not receive enough magnesium from food, she begins to suffer from the so-called premenstrual syndrome (PMS): weight increases in the second phase of the cycle, engorgement of the mammary glands is noted, and swelling appears. In addition, oral contraceptives are very popular now. They are reliable and convenient - no doubt about it. The only problem is this. that after three to six months of taking them, the level of vitamin B6 in the body sharply decreases - it does not combine well with estrogens. And B6 (its other name is pyridoxine) is the main carrier of magnesium in the body. When it is deficient, magnesium metabolism is inadequate.

What about men? After all, they also need magnesium?

Undoubtedly. Borderline and profound magnesium deficiency also occurs among men. Men with hypertension, as well as those, are especially susceptible to it. who leads an active, active life: managers, businessmen, executives. Studies have shown that the higher a man (and a woman too) rises on the career ladder, the deeper the magnesium deficiency. In essence, it is “a disease of the best part of society.”

Are we really that low on magnesium?

The results of a large-scale mineral supply study conducted in Germany were recently released. So here it is. Magnesium deficiency was found in 33.7% of young, middle-aged and elderly Germans. For comparison: 23% of those examined suffer from calcium deficiency, and 29% suffer from potassium deficiency.

Please comment on this data in more detail.

Several circumstances are to blame for the fact that magnesium deficiency occupies a leading position among minerals. Firstly, there is much less magnesium in the body than calcium. Calcium - about 1500 g and magnesium only 21-28 g (average 24 g). The second reason is the so-called northern diet. The Germans, as well as the Russians, eat few foods containing magnesium - fresh fruits and vegetables, green leafy plants. At the same time, their stomachs receive an abundance of products that displace magnesium - sausages and sausages, refreshing drinks - lemonades with orthophosphoric acid, which are absolutely useless, but... unfortunately, very popular. What about alcohol? They drink bitters and also snack on herring or pickled cucumbers, and salt accelerates the loss of magnesium.
In addition, our life has become more nervous and hectic. People are afraid of losing their jobs, they work extremely hard, they are always in a hurry, they will experience nervous overload, they sleep poorly, and they have not taken a vacation for years. Early in the morning, several million people arrive to work in Moscow and other megacities by trains and minibuses. In the evening, completely exhausted, these people must get home. This is not life, but sheer stress! And stress hormones - adrenaline and cortisone - are also removed. This is not life, but sheer stress! And stress hormones - adrenaline and cortisone - also remove magnesium, and more actively than calcium. Loss of calcium during stress doubles, and loss of magnesium triples.
Well, the last problem for residents of northern countries is that we have little sun. Sufficient light is also important for the absorption of calcium, but also for the absorption of magnesium. Do we walk a lot on a sunny day?

However, Russians are much better informed regarding calcium deficiency.

Just look at one advertisement that shows a fingernail that can break through a windshield... Of course, there is some truth in this. But on calcium alone, even when its effect is enhanced by vitamin D3. nail strength cannot be achieved. The strength of nails comes, firstly, from the normal metabolism of amino acids, especially cysteine. And for this it is very important to maintain a balance of magnesium and calcium intake. It is optimal when a person consumes two parts calcium and one part magnesium.

Is it possible to combat magnesium deficiency only with proper nutrition?

Finding a diet rich in magnesium is not easy. Over-salted food (chips, dried squid, sausage, sausages, herring, crackers) is very aggressive towards magnesium and removes it from the body. A person should receive no more than 5 grams of salt per day, and elderly people and patients with cardiovascular pathology and kidney disease should receive only 2 grams per day. It is better to use salts with reduced sodium content. But sodium isn't just found in salt. It can hide under the guise of soda, monosodium glutamate, flavor enhancers, baking powder, preservatives. Coffee and nicotine, not to mention drugs, increase the loss of magnesium. By the way, adherence to bad habits and addictions is closely related to the magnesium content in the body. In France, Germany, and Finland, they have developed a whole system for restoring magnesium balance in drug addicts and alcoholics. And during the rehabilitation of Russian drug addicts at the Marshak clinic, a special diet and magnesium preparations are used.

Magnesium-enriched creams are now widely used. It is believed that they help restore the skin framework and relieve tension in facial muscles. In other words, remove folds and wrinkles. Is it effective?

This is a complex problem. External use of magnesium is an important component of skin care for the face and neck of a woman who is deficient in magnesium. However, both for the relaxation of facial muscles and for the formation of mature collagen, it is very important that there is enough magnesium in the blood plasma and tissues. This cream cannot provide this. Therefore, I would not idealize such methods. You need to do facial exercises; in severe cases, if you have formed the habit of wrinkling your forehead and squinting your eyes, use professional techniques (Botox, Restylane, creams with botulinum toxin). But even in such situations, a relaxation diet or drug correction of magnesium deficiency is definitely necessary.

When playing sports, swimming in the pool, pregnant women, the elderly, and patients receiving long-term treatment with diuretics often experience cramps in the calf muscles. Doctors usually prescribe calcium therapy in such cases. You say that you need magnesium. How to do the right thing?

Mouse calf cramps are the most common sign of both magnesium and calcium deficiency. Neurology even has a diagnosis - calcium-magnesium-dependent seizures. But few patients know that this condition should be treated not only with calcium, but also with magnesium. Moreover, it is better to start with a two-week course of magnesium correction, and only then add calcium supplements. And keep in mind that the body absorbs magnesium better in the first half of the day, and calcium in the second.

You said that magnesium deficiency is often caused by stress. This means that if you relieve stress, the magnesium deficiency in the body will decrease. It is believed that sports and physical education are good for eliminating stress. Where then do the cramps come from? It turns out that sports are harmful for proper magnesium metabolism?

Not at all. Physical education and sports are very important for magnesium metabolism. In a state of complete rest, all elements are poorly absorbed, especially calcium and magnesium. Reasonable physical activity only improves the absorption of magnesium and its integration into bone tissue proteins. A sufficient motor regime, and not just passive absorption of pills with magnesium and calcium, is the correct tactics in the fight for “youthful bone tissue”, for its constant renewal and creative reconstruction. In a state of physical inactivity, the consumption standards for both calcium and magnesium are almost twice as high, since they are poorly absorbed. But excessive physical activity and hard physical labor - and this is the kind of work professional sports essentially are - are special conditions for the exchange of macro-, microelements and vitamins. In this situation, the need for magnesium increases to 800 mg of salts per day, against the usual 400 mg. Professional sport is chronic stress. Here you need to develop an individual nutrition and detoxification program. study the athlete’s genetic passport, etc.

As far as I know, stress can be different. Can all of them be and should be treated with magnesium?

Stress is universal and... at first, a purely defensive reaction to unusual influences. For hard work, both physical and intellectual, for cold, for heat, for infections and viruses, for air travel, for sleepless nights, for conflicts, etc., etc. The founder of the theory of stress, Hans Selye, took the term “stress” "from engineering. In the 19th century, this word meant the load on a can or a bridge. For a person, resisting stress means “carrying your cross” in all its manifestations. Physiologically, all extreme exposures lead to the same thing - to increased release of hormones by the adrenal glands, increased adrenaline in the blood. This removes magnesium from the cells, then the bloodstream carries it to the kidneys and then out of the body. Therefore, almost all stress can and should be treated with magnesium alone or as part of complex therapy.

What happens if you do not correct magnesium in a timely manner?

Magnesium has been compared to "an insulating material in the path of the nerve impulse." If there is not enough magnesium, the impulses are excessive. As a result, convulsions, paresthesia, rapid pulse, and extrasystoles occur. sleep disturbance. If magnesium deficiency persists for a long time (months and years), long-term metabolic disorders develop. This is very serious, since, as a rule, it is no longer associated with magnesium deficiency. Accordingly, magnesium cannot be treated. Magnesium deficiency is getting worse. The gap between the harmonious supply of calcium and magnesium increases, and deposits of calcium salts appear. Calcification of atherosclerotic plaques, blood vessels, and articular surfaces occurs; pregnant women experience the phenomenon of placental aging. Finally, against the background of chronic magnesium deficiency in the diet, such serious diseases as type 2 diabetes, cardiovascular pathology, cerebrovascular diseases, osteoporosis, osteochondrosis, obesity, and miscarriage intensify or start. Of course, all these diseases are caused by many external and internal, genetically determined factors. And all the same, it’s better not to joke with magnesium deficiency.

Well, Olga Alekseevna, let's summarize our interesting conversation. What needs to be done to eliminate magnesium deficiency in the body?

The strategic approach involves revising the drinking regime. You need to drink mineral waters with magnesium, juices, preferably freshly squeezed, avoid artificial drinks - cola, lemonade. Eat more nuts and greens. Sea kale, sea fish, unrefined cereals, and bran bread are useful. If you decide to take medications, it is better to choose high-quality products that are certified, thoroughly purified from impurities, effective and safe. For example, the French drug Magne-B6. unlike numerous dietary supplements, it fully complies with the international GPL standard - this fact speaks for itself.

Why does the most popular magnesium-containing preparation in Russia, Magne-B6, also contain vitamin B6? You have already talked about this, but still, if you can go into a little more detail.

Vitamin B6 (pyridoxine) enhances the absorption of magnesium in the intestines and transports magnesium atoms into the cell. Therefore, the exchange of magnesium and pyridoxine is inextricably linked. The drug "Magne-B6" contains both well-absorbed organic magnesium salts (lactate and pidolate) and pyridoxine. Magnesium pidolate is absorbed by nervous tissue to the maximum extent of all currently known organic magnesium salts, relieves convulsions and depression.

Magne-B6 is sold in pharmacies without a prescription, and when using it, not everyone and not always consult a doctor. Could you tell our readers the optimal treatment tactics for using the drug?

In the first one or two weeks - the period when the body is saturated with magnesium - it is better to use Magne-B6 in a drinking solution. “Then they switch to tablet form. The course of treatment is at least two to three months, once or twice a year. Remember: everything is in our hands, magnesium deficiency causes a lot of trouble, but we have the power to change the situation.

Bodybuilders gaining muscle mass, often under the influence of adrenaline, lose magnesium from the body quite quickly.

Let's look at which foods contain a lot of magnesium and how it is absorbed.

Importance of Magnesium for Health

Magnesium plays an important role in ensuring the proper functioning of the athlete’s body:

1. Participates in the formation of bone tissue.
2. Ensures proper muscle contraction, incl. and hearts. A long-term lack of magnesium is fraught with the deposition of salts in the muscles and also negatively affects blood vessels.
3. Participates in metabolic processes: absorption of vitamins, transport of chemicals, protein synthesis, breakdown of carbohydrates and conversion of glucose into energy.
4. Provides passage of nerve impulses.
5. Participates in the removal of toxins from the body.
6. Provides restoration of strength, prevents general fatigue, muscle weakness and muscle cramps.

The importance of magnesium for the body, video clip:

Absorption of magnesium by the body

The absorption of magnesium by the human body has its own nuances:

• Vitamin B6 improves the absorption of magnesium by the intestines, ensures its penetration and fixation inside the cells of organs and tissues.
• Magnesium is best absorbed from organic compounds, for example, salts of lactic or aspartic acids (magnesium lactate and citrate). Inorganic salts (common magnesium sulfate) are poorly absorbed.
• The absorption of magnesium is impaired by excess calcium, phosphorus, potassium, sodium, and fats in the body. You should also not abuse caffeine and alcohol.
• Many tasks involving magnesium in the body are performed in conjunction with vitamins D and C.

Daily intake of magnesium

For men: up to 30 years - 400 mg. after 30 years - 420 mg.

For women: up to 30 years old - 310 mg. after 30 years - 320 mg.

During the period of gaining muscle mass, bodybuilders are recommended to increase the dosage of magnesium to 500 mg per day.

Magnesium rich foods

The table shows a list of foods with the highest calcium content.

MAGNESIUM

Magnesium is a universal regulator of physiological and biochemical processes in the body (functioning of nervous tissue and the conduction system of the heart); Providing the body with magnesium helps to better tolerate stressful situations and suppress depression. Magnesium is needed by the body to break down fat. The function of magnesium is to promote rapid activation of metabolism.

Important for the metabolism of calcium and vitamin C, as well as phosphorus, sodium and potassium. It is measured in milligrams (mg). Important for the effective functioning of nerves and muscles. Important for converting blood sugar into energy. Known as an anti-stress mineral.

Insufficient content of it in food, water or general malnutrition;

Excess calcium, protein or fat in otherwise complete food, which significantly reduces its intake into the body (associated with the formation of non-absorbable magnesium complexes);

Chronic alcoholism, especially with withdrawal syndrome;

Pregnancy and lactation;

Chronic excess of mineralocorticoids;

Febrile conditions occurring with high fever, vomiting and intestinal upset.

Kidneys, in particular in diabetic kidneys;

In the presence of intestinal fistulas due to impaired absorption of magnesium in the intestine;

For diabetes mellitus with high blood sugar levels;

Circulatory failure, especially congestive;

Overdose of cardiac glycosides;

Increased thyroid function;

Increased function of the parathyroid glands;

Increased production of the adrenal hormone - aldosterone;

May be related to premenstrual syndrome;

Long-term use of diuretic drugs in large doses;

Long-term treatment with glucocorticosteroids (prednisolone, etc.) or cytostatic drugs.

Absorption is reduced when consuming large amounts of fats, proteins, and vitamin D. Its absorption is affected by oxalic acid, contained in almonds, beets, cocoa, rhubarb, and tea.

Stress leads to a decrease in the amount of magnesium in the body.

The body's need for magnesium increases with alcohol consumption, diarrhea, and with a one-time large intake of vitamin D, zinc, and phosphorus into the body.

Calcium can reduce the absorption of magnesium because the two metals share a common transport system in the intestines. The ratio of calcium to magnesium in the diet should be 2:1.

High-fiber foods can contribute to the loss of certain minerals, including magnesium.

Supplementing folic acid may increase magnesium requirements by increasing the activity of enzymes that require magnesium to function properly.

Iron may reduce the absorption of magnesium in the intestines.

Calciferol (vitamin D) stimulates to some extent the absorption of magnesium in the intestine; however, since the stimulatory effect is more pronounced on calcium, supplementation with this vitamin may create a relative magnesium deficiency.

Vitamin E deficiency can reduce tissue magnesium levels.

Alcohol, potassium, and caffeine all increase magnesium loss through the kidneys.

Consuming large amounts of sugar increases your need for magnesium.

A high-protein diet increases the need for magnesium, especially during the rapid construction of new body tissue - in growing children, training athletes, pregnant women and nursing mothers.

Magnesium is required for the normal functioning of B vitamins.

People taking digitalis may develop heart rhythm problems if they have a magnesium deficiency.

Certain diuretics cause an increase in magnesium loss through the kidneys.

Promotes bone growth.

Promotes normal nerve and muscle function, including regulation of heart rate.

Serves as a conductor of nerve impulses.

In large doses it acts as a laxative.

In small doses it acts as an acid neutralizer.

Strengthens tooth enamel.

Reduces the effects of lead poisoning.

Reduces kidney stones.

Can be used in the treatment of heart diseases.

People who consume low-calorie or nutrient-poor foods, as well as those who have increased nutritional needs;

Those who use alcohol and drugs;

People suffering from severe chronic diseases;

Having recently undergone surgery.

The range of other therapeutic effects of magnesium is very wide - it helps with chemical hypersensitivity, bacterial and viral infections, leg cramps, kidney stones and intermittent claudication - a disorder of the blood supply to the legs that causes pain when the muscles are tense.

Why is magnesium necessary for the body and how to take it correctly?

People often complain to doctors about symptoms of magnesium deficiency, without even suspecting that the source of the problems lies precisely in the lack of this element in the body. Let’s take a closer look at what the mineral is needed for, how to take magnesium correctly, and what medications Moscow pharmacies will offer you to fill the deficiency.

Importance of magnesium for the body

It's no secret that this is one of the most important minerals necessary for the normal functioning of the human cardiovascular system and the entire body as a whole. It has a beneficial effect on both the physical and psychological health of everyone.

Most people with heart complaints experience a lack of magnesium, the timely replenishment of which can lead to restoration of heart rhythms, improvement of pressure, blood flow, enrichment of cells with oxygen, reduction of angina attacks, reduction of the likelihood of blood clots, pain in the heart, heart diseases, etc.

Magnesium helps the body metabolize sugar, making this mineral vital for patients with diabetes or insulin resistance.

Those suffering from hypertension should also not forget about the role of magnesium in normalizing blood pressure. This also applies to expectant mothers who are prescribed to take magnesium to prevent serious hypertension complications, especially in the later stages of pregnancy.

By helping to relax the muscles of the bronchi, this element helps improve breathing during bronchitis and other pulmonary diseases, and intravenous administration of a magnesium-containing drug can completely stop an asthma attack.

Replenishing magnesium deficiency helps fight migraines, depression, irritability, chronic fatigue syndrome, stress, poor sleep, muscle and joint pain, vegetative-vascular dystonia, muscle spasms, cramps and other ailments, and also reduces the risk of stroke.

The mineral balances the intake of calcium into the body and prevents its excretion, so taking magnesium is also necessary for the treatment and prevention of osteoparosis.

We can talk about the properties of magnesium that are important for the whole body: it helps with bacterial and viral infections, chemical hypersensitivity, kidney stones, constipation or diarrhea, nausea, abdominal pain due to gastrointestinal motility disorders, etc. Lack of magnesium affects fluid retention in the body and skin aging due to collagen metabolism problems.

The need for it increases significantly during exercise, abuse of alcohol and drugs, emotional stress, during pregnancy and breastfeeding, when eating certain foods (for example, drinking coffee) and during treatment with medications. This is why it is so important to take magnesium to compensate for its deficiency.

How to compensate for magnesium deficiency?

In the modern world, the majority of the population suffers from magnesium deficiency: men and women, athletes, pregnant women, elderly people, etc. Many of them do not even suspect it. Long-term magnesium deficiency in the body leads to a number of complications and requires appropriate treatment.

How to avoid this?! Replenish the deficiency of this important element in a timely manner! Let's look at this in more detail.

First, adjust your diet to include foods high in magnesium, namely:

• any nuts (especially almonds and Brazil nuts),
• whole grains and legumes,
• sunflower and pumpkin seeds,
• vegetables and fresh leafy greens, mostly dark in color (spinach, kale, etc.),
• sea ​​fish (especially tuna), seaweed,
• chocolate and cocoa powder,
• fresh juices,
• bananas and other fruits,
• unrefined cereals,
• mineral water,
• soy products (such as tofu),
• some spices (for example, coriander, cumin), etc.

Alcohol, coffee, nicotine should be excluded from the diet! Over-salted foods (chips, dried squid and other “beer delicacies”, sausages, sausages, herring, crackers, etc.), carbonated drinks, flavor enhancers, preservatives also behave negatively in relation to magnesium, contributing to its removal from the body.

Unfortunately, the earth today is poor in macro- and microelements, and therefore food often cannot provide us with the necessary supply of magnesium. This is where dietary supplements and medications containing this important element come to the rescue, which can be freely purchased in Moscow pharmacies after consultation with a doctor.

The required amount of magnesium intake depends on age, gender and other factors. In general, the male norm is no more than 420 mg per day, and the female norm is no more than 320 mg. Your doctor will help you set your daily intake and tell you how to take magnesium in each specific case.

How to help the body absorb magnesium?

In addition, there is a whole scheme for how to take magnesium correctly, which promotes its better absorption in the body and prevents excessive excretion.

Thus, it is no coincidence that Magne-B6, one of the most popular magnesium-containing preparations in Moscow pharmacies today, contains vitamin B6.

Vitamin B6, or pyridoxine, improves the absorption of magnesium in the intestines and also transports its atoms into the cell. In this regard, the exchange of magnesium and vitamin B6 is inextricably linked. In addition, the drug contains magnesium pidolate, which, among the currently known organic salts of this element, is absorbed by nervous tissue, relieves convulsions, and fights depression.

Keep an eye on the mineral balance in the body. It is recommended to avoid taking mineral supplements while taking magnesium supplements.

It is known that it is absorbed worse when there is an excess or deficiency of calcium in the body. When replenishing magnesium deficiency, try not to consume excessive amounts of calcium. At the same time, you should not give up consuming calcium completely, because this also leads to a deterioration in the absorption of magnesium. It is best to take these drugs separately, for example, some in the morning, others in the evening.

Also remember that it is recommended to take magnesium throughout the day: instead of taking the daily dose at once, it is better to add small amounts to your food or water throughout the day. This will make it much easier for the body to process it.

There is an opinion that it is best to take magnesium before meals. Some minerals in food can affect the body's ability to absorb magnesium. Sometimes this can cause stomach upset. And taking magnesium on an empty stomach can lead to diarrhea.

Sustained-release preparations can also have a positive effect on the absorption of magnesium salts.

In addition, vitamin D helps the body absorb magnesium, so you should increase your intake through foods such as cheese, tuna, eggs and solid grains, or in a vitamin supplement. You can also increase your vitamin D levels by spending more time in the sun.

So, to summarize, we emphasize that magnesium is extremely important for the human body. If its deficiency persists for a long time (months, or even years), long-term metabolic disorders develop. This is very serious, since they are no longer associated with magnesium deficiency and, accordingly, cannot be treated with magnesium.

To varying degrees and over varying periods of time, all of the above conditions can be corrected if you take magnesium preventively, which, among other things, helps many people feel more energetic, improves skin condition and even has a beneficial effect on the functioning of the thyroid gland.

The detailed “scheme” in our article on how to take magnesium will help everyone who cares about their health and purchases magnesium-containing drugs in Moscow pharmacies (before use, you must consult a doctor).

We hope we have answered the main question: “How to take magnesium?”, right? And finding pharmacies in Moscow where you can buy magnesium preparations is easy: go to the Moscow medical portal Yellmed - for your attention the current catalog of companies and the latest news from the field of beauty and health.

Magnesium

Magnesium can be found in every cell of the human body and is involved in more than 300 biochemical reactions in the body.

Such a demand for magnesium in metabolism is evidence that very distant human ancestors managed to splash around in the primeval ocean.

After all, protolife on Earth arose with the direct participation of magnesium chloride, which at that time successfully replaced the salt we are used to in sea water.

Why is it needed?

One of the main functions of magnesium is the creation of adenosite triphosphate, or ATP, a universal source of energy for the entire body, the “energy station” of each cell.

In addition, it takes an active part in protein synthesis and the absorption of certain nutrients. For example, vitamin B6 (pyridoxine) can only be absorbed in the presence of magnesium.

The second, no less important role of magnesium is the regulation of the balance of sodium and calcium in cells. This is especially important for the normal functioning of the nervous system and heart muscle. The correct balance of minerals prevents spasms from developing and allows the heart to pump blood without interruption.

Thus, magnesium helps regulate heart rhythm and prevent the development of coronary heart disease and heart attacks.

Magnesium plays an important role in normalizing blood pressure. Thus, a diet rich in fruits and vegetables containing a lot of magnesium significantly reduces the risk of developing hypertension.

This mineral takes part in calcium metabolism in the body and helps in the restoration and growth of bone tissue. We can say that without the help of magnesium, the body cannot absorb calcium.

Magnesium affects carbohydrate metabolism by participating in the production of insulin, which controls blood glucose levels. In addition, it is involved in regulating blood clotting, protecting against the formation of blood clots.

As it turns out?

Like other minerals, magnesium enters the human body only through food and water.

How many do you need?

A healthy man's body needs about 400 mg of magnesium per day, and a woman needs about 300 mg.

What if it's not enough?

The most noticeable symptoms of magnesium deficiency in the body are the appearance of seizures, spontaneous muscle contractions and heart rhythm disturbances.

In addition, a lack of magnesium causes disturbances in the functioning of the nervous system: depression, loss of appetite, sleep disturbance, fatigue, headaches and deterioration of the vestibular apparatus.

What prevents it from being absorbed?

Magnesium deficiency occurs in areas where people drink water that is too soft and lacks minerals.

Magnesium is very well excreted from the body through fluids, and its deficiency easily occurs when using diuretics or laxatives, including those included in weight loss products.

Magnesium is lost in large quantities when drinking alcohol. Moreover, its loss does not depend on the strength of alcohol - any alcohol-containing drink is a strong diuretic.

By the way, excessive coffee consumption also leads to magnesium deficiency. This drink also promotes the active removal of fluid from the body.

A lack of magnesium is observed both in people who eat mainly refined foods and in those whose diet consists mainly of meat products.

What to eat?

Most magnesium is found in foods of plant origin, especially beans and soybeans. Other legumes, green leafy vegetables, and nuts that are rich in magnesium include almonds, cashews, sesame seeds, and peanuts. There is a lot of this mineral in whole and sprouted grain products, brown rice.

And there is little magnesium in milk and meat. For example, to get a daily dose of magnesium, you will have to drink several liters of milk or eat a couple of kilograms of meat.

The most important

Magnesium is necessary for the functioning of all body systems: it helps cells receive energy, regulates the functioning of the heart and nervous system, and participates in the formation of bone tissue.

A lack of magnesium is caused by an unbalanced diet, addiction to diuretics and laxatives, as well as an addiction to alcohol and coffee.

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Magnesium deficiency. Symptoms, treatment, recipes

Symptoms of Magnesium Deficiency

• The most striking: convulsions, muscle twitching, irritability, anxiety, irregular heartbeat.
• Other: deterioration of hair and nails, increased sensitivity to noise, stomach cramps, migraines.

• Participates in all types of metabolism.
• Supports the cardiovascular system.
• Participates in more than 300 enzyme reactions.
• Helps absorb vitamins C, B1, B6.
• Improves the condition of the skeletal system. With Mg deficiency, Ca will also be lost.
• Together with vitamin B6, it prevents the formation of kidney stones.
• Improves intestinal motility and bile secretion, which promotes good digestion and lower cholesterol.
• Stabilizes the nervous and muscular systems.
• Improves concentration and speed of thinking

Most often, this mineral is prescribed as an anti-stress, relaxant, or for diseases of the heart and blood vessels.

How much magnesium is in the body?

Moreover, 53% is in the skeletal system. Muscles, heart, liver, kidneys - about 20%, the rest comes from the endocrine glands, a small part comes from the blood.

Mg is excreted in the urine.

How much magnesium do you need per day?

• Children 1-3 years old – mg;
• Children 7-12 years old mg;
• Boys about 450 mg, girls about 350 mg (13-15 years);
• For men mg;
• Women – mg;
• Breastfeeding and pregnant women need about 450 mg, while calcium needs twice as much.;

Excess, unlike deficiency, is observed extremely rarely, with intravenous administration and poor kidney function. In exceptional cases against the background of uncontrolled use of Mg-containing drugs.

The body's need for magnesium increases under the following conditions:

• Stress, nervous exhaustion, depression;
• Insomnia;
• Vegetative-vascular dystonia;
• Great physical activity;
• Low calcium levels (osteoporosis);
• Diseases of the cardiovascular system: arterial hypertension, post-infarction condition, etc.;
• Chronic diseases (asthma, diabetes, etc.);
• Excessive consumption of coffee, alcohol, smoking;
• Taking certain medications: diuretics, antibiotics, estrogen-containing contraceptives, ephedrine (adrenaline), aminophylline, caffeine, etc.;
• A large number of refined and fatty foods in the diet: white bread, confectionery, noodles, fried foods, etc.;

Where to get magnesium

Solar vitamin D regulates magnesium metabolism (as well as calcium absorption). Vitamins D, B6 are simply necessary for the absorption of Mg.

Vitamin E and potassium also improve absorption.

Ca and Mg are absorbed (absorbed) in the small intestine, being competitive.

Therefore, it is still better to separate their intake over time if it is a supplement and not a food product. While Ca contracts blood vessels and stimulates muscle contraction, Mg, on the contrary, relaxes muscles and dilates blood vessels.

Modern technologies of excessive processing and the use of chemicals in agriculture lead to a decrease in Mg in food products.

In plants, Mg is part of chlorophyll, similar to how it is part of bones in humans. Therefore, the main sources of Mg are plant sources.

Best sources of Mg (mg, per 100g of product):

• Pumpkin seeds (534);
• Poppy (442);
• Flaxseed (392);
• Chia (390);
• Legumes: cocoa beans (440), beans (159.7), soybeans (249.7), peas (128), peanuts (185);
• Nuts: almonds (152), walnuts (134), hazelnuts (140);
• Sea kale (170);
• Cereals: buckwheat (217), oats (145), sprouted wheat (239), cereal bran;
• A lot of magnesium contains greens and vegetables, bananas, apricots, cabbage, lentils, eggs, basil, coriander, mustard.

During prolonged processing of the product, magnesium is lost.

Up to 50% of ingested Mg is absorbed with food. The percentage depends on whether the intestines are in good condition and on lifestyle.

For example, to obtain a daily requirement of 300 mg of magnesium, you need to eat (provided that 50% is absorbed):

• 120 g dried pumpkin seeds (644 mg magnesium total, 50% = 322 mg magnesium absorbed);
• 250 g of sprouted wheat or buckwheat;
• 15 bananas;
• 150 g ground flax seed;
• 700 g boiled black beans;
• 150 g (cup) chia seeds;

Example menu for obtaining 300 mg of magnesium:

Smoothie: banana + 2 tbsp. ground flax seed and 1 tbsp. ground poppy seeds (200 mg Mg)

1.5 cups (260 g) cooked red beans (111 mg Mg)

70 g oatmeal + smoothie (96 mg Mg + 200 mg Mg)

Total 610 mg magnesium, 50% = 305 mg.

Mg supplements

It is advisable to take it if there is a deficiency of this microelement in the daily diet, or if there is an increased need for Mg, in consultation with a doctor.

What magnesium should be used, in what form is it best absorbed?

The best formula for magnesium has not yet been identified, no matter what various sources claim, the information in which is very contradictory.

Sulfate and carbonate are the worst to digest - most agree on this.

Compounds with amino acids (chelates, glycinates) and organic acids (citrates) are well absorbed.

Bioavailability is the degree of absorption and how easily the body will accept the supplement.

It is widely publicized and everyone knows that inorganic forms are absorbed very poorly, that is, they have low bioavailability. However, research does not always confirm this.

• Inorganic forms: sulfate, chloride, oxide.
• Organic: aspartate, ascorbate, glycinate, gluconate, salicylate, orotate, citrate, lactate.

• Gluconate – 5.8%;
• Chloride - 12%;
• Citrate – 16.2%;
• Glycinate - 50%;
• Oxide 60.3% (From 100 mg of Mg oxide, magnesium itself will yield 60.3 mg);

Some forms may be slightly weaker in predisposed people: oxide, sulfate, citrate. To avoid this effect, you can take Mg with food.

Oxide, carbonate - antacids, substances that reduce stomach acidity. This can disrupt digestion in people with insufficiently acidic stomach juices, causing heaviness in the stomach and poor absorption. Citrate, on the contrary, will increase it, which should not be allowed for people with high acidity gastritis.

Department of Obstetrics and Gynecology MMA named after. Sechenov conducted a study on the effect of therapy, including taking magnesium + B6 according to the instructions of the drug, on miscarriage. The result a month later was a 1.8-fold reduction in fetal loss. .

At the beginning of the 21st century. A study was conducted, the results of which showed that 30% of Russian residents daily receive less than 70% of the required amount of Mg and iron.

In 2005, an experiment was conducted on rats that were given one of the Mg compounds: oxide, chloride, sulfate, carbonate, acetate, pidolate, gluconate, citrate, lactate, or aspartate, in an amount of 550 mg/kg body weight. Before the study, rats were kept on a Mg-deficient diet (150 mg/kg) for three weeks. Six weeks later, they were sacrificed and the Mg content of red blood cells, plasma and bone tissue was measured using mass spectrometry. The mineral content did not differ significantly; gluconate performed slightly better. When studying the excretion of Mg in feces and urine, inorganic compounds lagged slightly behind organic compounds. Oxide (48.4%) and chloride (48.8%) were absorbed best; sulfate was the worst absorbed. The best organic form was again gluconate – 56.8%.

In Israel at the Medical Center. Chaim Shiba compared the ingestion of Mg oxide and Mg citrate. 41 people without heart disease took part. For a month, half of the group took 295.8 mg of pure Mg from the drug Diasporal magnesium (citrate), the other took Magnox 520 (about 312 pure magnesium). This was followed by a month's break, and then the groups swapped places, i.e. started taking a different form of magnesium. Mg concentrations in blood serum and tissues, the ratio and amount of electrolytes in serum, and platelet activity were measured. Participants also answered questionnaires about quality of life. The oxide showed significant results in accumulation in tissues, lowering the level of “bad” cholesterol (LDL) and C-reactive protein. Platelet activity increased in both cases, in the remaining labs. In terms of indicators, citrate was inferior to oxide.

1. Strizhakov A.N., Ignatko I.V., Martirosyan N.T. Principles of complex treatment of threatened miscarriage in women with recurrent miscarriage. Issues of gynecology, obstetrics and perinatology. 2008. volume 7. No. 2.
2. Orlova S.V. Chelate complexes in nutrition and dietetics, Moscow, 3rd edition, revised and expanded, 2007, p. 72.
3. Coudray C., Rambeau M., Feillet-Coudray C. et al. Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach // Magnes Res. 2005. Vol.18(4). P. 215–223.
4. Schechter M. Magnesium – a mineral for a healthy life.

Elemental magnesium in magnesium glycinate is not 50%, but 11-14%

Based on the information received, it turns out that it is even better to take magnesium oxide rather than citrate.

The article is useful in terms of educational character.

It would be a good idea to warn the reader to always consult with your doctor.

Magnesium (Mg) – the metallic “engine” of the body

The functional potential of magnesium as a chemical element is enormous. It is involved in the formation of bones, is responsible for the activity of the urinary system, the functioning of the digestive system, and also prevents miscarriages, premature birth and insufficient development of the fetus. Thanks to magnesium, muscle tissue receives impulses from nerve endings, and adenosine triphosphate (energy) is synthesized in the cell. Therefore, the functioning of the musculoskeletal system depends on the amount of magnesium in the body.

Characteristics of magnesium

Magnesium is the eighth most abundant element in the world. The chemical element is found in sea water and fossil mineral deposits.

Magnesium is the fourth most abundant element in the human body after sodium, potassium and calcium.

Inorganic magnesium compounds: oxide, hydroxide, sulfate, chloride.

Organic magnesium compounds: pidolate, citrate, lactate, gluconate, aspartate, ascorbate, salicylate, glycinate and orotate.

Physical properties are described below.

In its pure form, magnesium is a silvery-white metal with a bright luster.

Properties of magnesium: ductility (easily forged, cut and rolled), lightness. Melting point – ° C. At this temperature, the magnesium oxide film is destroyed and magnesium oxide and nitride are formed. When burning, the flame is so bright that you can only look at it through dark glasses or glass. Boiling point – 1090° C.

Due to its lightness and strength, magnesium in alloys is used as a structural material in the aviation and automotive industries.

• formation of oxide and a small amount of nitride when heated. During heating, a large amount of heat and light energy is released;
• combustion in carbon dioxide;
• reaction with hot water. If magnesium is on fire, it cannot be extinguished with water;
• rapid evolution of hydrogen when dissolved in acid;
• explosive reaction with strong oxidizing agents such as powdered potassium permanganate.

The chemical element does not interact with alkali.

Interaction of magnesium with other substances

In itself, a normal concentration of magnesium in the body does not guarantee good health, high immunity, absence of diseases and good performance. No less important is the interaction of a microelement with other substances, because the functions of some can negatively affect the functions of others.

Avoid combining magnesium with:

• Calcium. It may reduce the absorption of magnesium because both metals are absorbed through the same pathway in the intestine. To prevent this from happening, you need to maintain a 2:1 proportion of calcium and magnesium in the diet.
• Fatty foods. The higher the percentage of fat in a dish, the worse magnesium is absorbed. Interacting with fatty acids, magnesium forms soap-like salts that are not processed by the digestive system, causing constipation or diarrhea.
• Highly fibrous foods, as they block the absorption of magnesium. Fibrous foods are rich in oxalates and phytic acid salts, which are poorly digested in the intestines and interfere with the absorption of other substances.
• Folic acid. It increases the activity of enzymes that require magnesium to function. The consumption of microelement increases, which causes its deficiency.
• Iron. Both metals are not absorbed at the same time.
• Cholecalciferol (vitamin D3). It helps to absorb not only magnesium, but also calcium in the intestines. Microelements do not combine well together - only in a 2:1 ratio (with a predominance of magnesium). Otherwise, a deficiency of the latter develops.

Features of magnesium absorption

Magnesium is absorbed in the duodenum and partially in the large intestine. Organic compounds of the element - complexes with amino acids and organic acids (magnesium lactate and citrate) are absorbed better than inorganic salts (magnesium sulfate).

Basic functions in the body

The main task of magnesium in the body is to accelerate metabolism (metabolism) and the formation of bone tissue. However, the functional potential of the chemical element is not limited to this. Thanks to magnesium:

• the immune activity of cells increases, which is why the chemical element must be present in the diet of small children (otherwise the immune system will fail);
• the stability of genetic information contained in DNA and RNA molecules is maintained. If the absorption of magnesium in the body is impaired or is insufficient, protein structures can mutate;
• histamine synthesis in mast cells slows down. Histamine is a hormone responsible for all metabolic processes in the body. It controls the activity of the respiratory system, musculoskeletal system, the condition of the skin, the functioning of the heart and sensory organs. This is why in allergic reactions, when histamine is released, symptoms such as dry cough, watery eyes, and redness appear. The more histamine, the more severe the symptoms. In the acute form of an allergy, the cough turns into an attack of suffocation or anaphylactic shock. Tearfulness - due to inflammation of the conjunctiva. Inflammation of the skin - dry eczema (cracks and erosions on the skin that itch and bleed). Spasm of smooth muscles (lining the internal organs) provokes suffocation and Quincke's edema;
• heart rate is regulated. The heart is a resilient organ, but it also needs to rest. With the help of magnesium, myocardial contractility decreases, heart rate and high blood pressure decrease;
• bone mineral density increases. In children, cartilaginous tissue predominates, which is gradually covered with minerals and ossifies. The thicker the protective “mineral” layer, the lower the risk of fractures. Calcium and phosphorus help magnesium in this.

Magnesium also stimulates the functioning of enzymes. Peptidase, phosphatase, carboxylase, phosphorylase, cholinesterase, pyruvate kinase, decarboxylase and keto acids are a kind of “wards” of magnesium.

In the presence of magnesium, not only nucleic acids, fats, proteins, B vitamins, and collagen are synthesized. It is responsible for the resynthesis (regeneration) of the ATP molecule. The latter is the main unit of energy. Its reserves in the body are small, therefore, to maintain activity, the ATP molecule must be constantly restored from breakdown products, which is what magnesium helps with.

Thanks to magnesium, the balance of potassium, calcium, and sodium is maintained. Chemical elements are responsible for transmitting impulses from nerve fibers to muscles. If the concentration of one of them increases or decreases, the impulse is not transmitted or is transmitted late. Well-coordinated muscle function is the result of magnesium.

The same thing happens in the brain - magnesium stabilizes the processes of inhibition and excitation.

If there is a lot of cholesterol in the body, it means that the absorption of magnesium is impaired. The chemical element promotes the elimination of toxins and end products of metabolism (metabolism), regulates glucose levels (diabetes mellitus is the result of magnesium deficiency). Thanks to the exchange, calcium is not deposited in the kidneys, gall bladder, ureters and bones.

Magnesium deficiency is fraught with “thickening” of the blood due to the accumulation of platelets; in the daily diet, it improves the “fluidity” of the blood.

Magnesium supports cellular respiration - oxygen molecules are stored in mitochondria (oxygen depots) and released during metabolic processes.

A lack of magnesium is fraught with insomnia, migraines, anxiety, and nervous disorders.

Source of magnesium

Fish: flounder, halibut, chinook salmon

• half a cup of almonds – 136;
• raw spinach: 1 cup raw – 30, 1 cup cooked – 1157;
• nuts and seeds of zucchini and pumpkin: half a cup – 325;
• beans and lentils: 1 cup boiled – 148;
• brown rice: 1 cup – 86;
• avocado: 1 pc. – 58;
• natural yogurt: 1 cup – 47;
• bananas: 1 pc. – 32;
• figs: half a cup dried – 51;
• dark chocolate: 100 g bar – 280.

Advice! Adjust your diet depending on the season. In winter, include honey, raisins, dried apricots, prunes, dates, nuts, cocoa and porridge in your menu. In spring, pamper your body with greens: parsley, dill, spinach and green salad

Cherries, black currants and legumes are the best summer delicacies. In the fall, lean on watermelons, carrots and beets.

Remember that when grinding grains and heat processing food, about 80% of magnesium is lost. Products intended for long-term storage do not contain magnesium. Take this into account when planning your diet so that magnesium deficiency does not affect your health and performance.

How to preserve magnesium in food

A minimum of heat treatment is the key to preserving magnesium in food products. Make vegetable and fruit salads, add seeds and nuts to them. Experiment with dressings. For example, mix cedar, sesame, mustard, olive oil with citrus fruits and garlic.

Combination with other substances

With vitamin E deficiency, the level of magnesium in tissues decreases.

With alcohol abuse, smoking, and coffee drinking, magnesium is intensively excreted through the kidneys.

People with a sweet tooth are also at risk. The more glucose you consume, the more magnesium is forced to work (stimulates the release of insulin).

Don't get carried away with protein diets. Magnesium is needed to break down proteins, so the load on it increases. The more protein in the diet, the more magnesium you should have.

Consume B vitamins along with magnesium, which is involved in the formation of thiamine pyrophosphate. Without it, other B vitamins are not absorbed.

Daily norm

• up to 6 months – 30;

• from 6 to 12 months – 75;
• from 1 to 3 years – 80;
• from 4 to 8 years – 130;
• from 9 to 13 years – 240.

Adolescents (14-18 years), mg:

• men: years – 400; 31 and older – 420;
• women: years – 310; 31 and older – 320;
• pregnant women: up to 18 years – 400; years – 350; 31 and older – 360;
• breastfeeding: up to 18 years – 360; years – 310; 31 and older – 320.

Why is a lack of magnesium in the body dangerous?

A lack of magnesium in the body is dangerous due to the following conditions:

• Weakened immunity. The immune system synthesizes specific cells that identify and neutralize foreign protein structures. If these cells are not enough or their functions are impaired, a person often gets sick, and a common runny nose quickly turns into an infectious disease. To overcome the infection, the body uses additional reserves. The recovery period after allergic rhinitis is delayed.
• Constant fatigue. Magnesium controls not only the transmission of nerve impulses to the muscles, but also the processes of excitation and inhibition in the brain. A deficiency of the chemical element is fraught with insomnia, due to which the body does not have time to replenish energy resources. Prolonged seasonal depression, decreased performance, anxiety, phobias, worries - links in the same chain.
• Glare before the eyes, dizziness. Due to lack of sleep, vision and concentration are impaired. Lack of proper sleep for more than two days is fraught with hallucinations.
• Muscle spasms, cramps. Magnesium deficiency can impair the functioning of the potassium-sodium pump, which regulates the transmission of impulses from nerve endings to muscle fibers. Signs of magnesium deficiency are impaired coordination of movements, loss of endurance, inhibited reaction.
• Heart rhythm disturbance. The heart is made up of muscle tissue. If the balance of potassium and sodium is disturbed, muscle fibers contract voluntarily, tachycardia (rapid heartbeat) and heart murmurs begin.

Calcium absorption depends on the amount of magnesium. If the latter is not enough, the functioning of the gastrointestinal tract organs is disrupted (constipation, diarrhea, nausea, flatulence, vomiting, cramping abdominal pain). The condition of the skin and hair worsens, the nail plates peel and break.

Magnesium deficiency can be caused by the factors described below.

• compliance with mono-diet, fasting;
• insufficient magnesium content in the daily diet;
• excessive consumption of calcium, protein and lipid (fatty foods);
• chronic alcoholism, smoking;
• hormonal contraception;
• lack of vitamins B1, B2, B6 in the daily diet.

Hypomagnesemia almost always occurs against the background of pathologies of internal organs.

• impaired absorption of a chemical element due to diarrhea or small intestinal fistulas;
• kidney diseases;
• diabetes mellitus with persistently high blood sugar levels;
• myocardial infarction;
• hyperfunction of the thyroid and parathyroid glands:
• circulatory failure (blood stagnation, increased “viscosity”;
• cirrhosis of the liver;
• increased synthesis of aldosterone (adrenal hormone).

Not all medications are combined with magnesium. Diuretics (diuretics), glucocorticosteroids, cytotoxic drugs and estrogens remove magnesium from the body.

How to replenish magnesium deficiency in the body

The main sources of magnesium are salt, food and hard drinking water. If you are deficient in an element, lean on cereals (oatmeal, buckwheat, brown rice, barley and millet groats, sprouted wheat grains, rice and wheat bran). Dark chocolate, rye bread, avocado, seaweed, nuts, dried fruits, and legumes will help replenish magnesium deficiency.

Medicinal plants are an additional source of magnesium. There is no less of it in nettle, tinctures and aloe vera syrup, rose hips and chokeberry than in cereals.

Medicinal and table mineral water eliminates magnesium deficiency.

Magnesium, sodium, bicarbonate sulfate

Chloride-sulfate calcium-sodium (magnesium-calcium-sodium)

Hydrocarbonate magnesium siliceous

Advice! Magnesium is absorbed only in a combination of B vitamins and calcium. Eat more cottage cheese, milk, bran bread, fish, cereals and eggs. Adequate sleep, high performance, good memory and physical endurance are guaranteed

Increase the amount of magnesium-containing foods in your diet if:

• you are physically and emotionally tired. Emergency situations at work are not scary if you eat buckwheat porridge and lettuce with carrots for lunch every day;
• are expecting a baby or breastfeeding. The immunity of the baby and mother depends on proper diet, and 81.2% of pregnant women are diagnosed with magnesium deficiency;
• get ready for the competition. Professional athletes use magnesium-containing preparations, but also do not forget about dried fruits and cereals;
• are fond of natural coffee and green tea or take diuretics (diuretics). All of them not only remove excess fluid from the body, but also flush out nutrients. Magnesium is no exception;
• raising hyperactive children. A growing body needs magnesium for the formation of all functional systems;
• fight dry and flaky skin. Magnesium is involved in the synthesis of collagen, which is responsible for the density and strength of connective tissue and skin elasticity.

Is excess magnesium dangerous?

Despite the wide functional potential of the chemical element, its excess is fraught with pathological conditions.

Excess magnesium is diagnosed:

• for speech impairment, lethargy and loss of coordination;
• drowsiness and slow heart rate;
• dry mucous membranes;
• abdominal pain;
• low blood pressure;
• disruption of the gastrointestinal tract (nausea, vomiting, diarrhea).

In severe cases, hypermagnesemia (excess magnesium) leads to respiratory paralysis and cardiac arrest.

The causes of excess magnesium are associated with pathology of internal organs. In case of renal failure, increased catabolism (breakdown) of proteins, or non-therapeutic diabetic acidosis, the amount of magnesium in the diet is reduced.

An excess of magnesium is diagnosed with uncontrolled use of drugs - most often with an independent increase in the dose of the drug when skipping the next dose.

The least common causes of an overabundance of the element are type 2 diabetes mellitus, extensive trauma with tissue crushing, pathologies provoked by radiation or taking cytostatics.

Remember! The maximum daily dose of magnesium is 800 mg. Exceeding the dose of namg is fraught with chronic fatigue, kidney stones, hyperthyroidism, psoriasis

Preparations containing magnesium

Magnesium and calcium are the main participants in muscle contraction. In their presence, impulses are transmitted from the nerve fiber to the muscle fiber. A decrease in the concentration of one microelement is fraught with impaired coordination of movement, loss of vascular tone and spasms.

Magnesium is rarely prescribed on its own - more often together with calcium (2:1 ratio). It is contraindicated to take it if:

• hypersensitivity to the components of the drug;
• severe renal or adrenal insufficiency (creatinine clearance less than 30 ml/min.).
• phenylketonuria;
• hereditary galactosemia, glucose and galactose malabsorption syndrome or lactase deficiency (due to the presence of lactose in the drug);
• concomitant use with Levodopa.

Magnesium preparations are not prescribed to children under 6 years of age, since their effectiveness and safety have not been confirmed.

Features of taking medications are described below.

• taken with vitamin B6, as they enhance each other’s effects. The latter helps magnesium penetrate cells, be stored inside and enhances its functions;
• not compatible with iron. Ferrum impairs the absorption of magnesium. To avoid interfering with the absorption of microelements, take iron and magnesium at intervals of 2-3 hours. The situation is similar with the drugs Sodium fluoride and Tetracycline;
• taken during or after meals. Taking magnesium between meals will cause diarrhea and bloating.

Features of use during pregnancy are described below.

During pregnancy, a combination of magnesium + vitamin B6 is prescribed. The drugs relax the muscles of the uterus and reduce its tone, preventing miscarriage.

Thanks to magnesium, the functions of the placenta and balance in the blood coagulation system are maintained, connective tissues are strengthened, and blood pressure is controlled.

Vitamin B6 supports the full growth and development of the fetus and promotes the normal development of the nervous system.

When choosing magnesium preparations, the form of release, the amount of “elemental” magnesium (in its pure form), bioavailability and combination with other elements are taken into account.

The amount of “elemental” magnesium depends on the chemical compound used by the manufacturer as a source of magnesium,%:

• Magnesium gluconate – 5.8 (100 mg of the drug is taken as 100%);
• Magnesium chloride – 12;
• Magnesium citrate – 16.2;
• Magnesium glycinate – 50;
• Magnesium oxide – 60.3.

Advice! When choosing a drug, pay attention first to the combination of substances, then to the amount of “elemental” magnesium. The higher the percentage of the latter, the more effective the drug

A review of the drugs is given below.

Magnesium sulfate. Release forms: solution in ampoules for intravenous or intramuscular administration, powder.

Solution in ampoules. Indications: hypertensive crisis, late toxicosis in pregnant women, convulsive syndrome, relief of status epilepticus.

Contraindications: sensitivity to magnesium, arterial hypotension, AV block and calcium deficiency.

• for hypertensive or convulsive conditions - 5-20 ml of a 25% solution intramuscularly or intravenously;
• for poisoning with mercury or arsenic - 5-10% solution intravenously, 5-10 ml.

Important! The drug is taken as prescribed and under the supervision of a doctor

Powder. Indications: arrhythmia, neurological disorders, gestosis in pregnant women, heavy metal poisoning, constipation, accumulation and stagnation of bile.

For constipation, take half a glass of water orally. For children, the dose is calculated as one gram for each year of life.

For bile stagnation, take a 25% solution, 1 tablespoon three times a day.

Magne-B6. Release form: tablets, oral solution.

Indications: magnesium deficiency.

Dosage: for adults – 6-8 tablets per day or 3-4 ampoules of solution;

for children – 4-6 tablets per day or from one to 4 ampoules of solution.

Important! The drug is taken under medical supervision during pregnancy and insufficient kidney function.

Magnesium B6 analogues are any combination of a macroelement with vitamin B6.

The most popular drugs: Doppelhertz tablets with B vitamins, Magnelis B6, Magvit, Magnesium plus B6, etc.

Magnerot. The basis of the drug is a complex of magnesium and Orotic acid, which activates metabolism and stimulates cell growth, retains magnesium in the cell and enhances its effect.

Release form: 500 mg tablets.

Indications: risk of heart attack, heart failure, atherosclerosis and spastic conditions, calf muscle cramps.

The tablets are taken for 4-6 weeks.

• the first 7 days – 2 tablets three times a day;
• the following weeks – 1 tablet 2-3 times a day;
• for night cramps - 2-3 tablets once in the evening.

Magnesium citrate (natural calm). Release form: an aqueous solution of magnesium carbonate and citric acid.

Action: normalizes the acid-base balance during acidosis and hypoxia.

One teaspoon of the drug contains 205 mg of “elemental” (pure) magnesium.

• children under 10 years old – 1/4 teaspoon 1–2 times a day;
• for children over 10 years old, up to 1/2–1 teaspoon (if there is no diarrhea).

Additive Magnesium. Action: normalizes and activates metabolic processes.

Indications: fatigue, sleep disorders, pain and muscle spasms; intense physical activity, a period of rapid growth in children; prevention of atherosclerosis, myocardial infarction, oxalate urolithiasis.

Available in tablets for preparing an effervescent drink (tubes of 10 and 20 pcs.).

Contraindications: hypersensitivity, phenylketonuria.

Dosage: per day – 1 tablet dissolved in a glass of water.

Magnesium and potassium supplements are described below.

Panangin. Available in tablets. Prescribed for heart problems (arrhythmia, angina), hypertension and chronic heart failure.

The drug compensates for potassium losses when taking diuretics (Furosemide, Torasemide, Ethacrynic acid, Diacarb).

For atrial rhythm disturbances (extrasystole), Panangin is combined with antiarrhythmic drugs.

Contraindications: acidosis, myasthenia gravis, atrioventricular block, cardiogenic shock with low blood pressure, hemolysis, dehydration, disorders of potassium and magnesium metabolism.

Prescribe with caution during pregnancy and breastfeeding.

Analogues of Panangin: Asparkam, Asparkad, Pamaton, Potassium-magnesium asparginate, Orocamag.

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Magnesium is an essential macronutrient; it takes part in vital processes in the body. With magnesium deficiency, various disorders occur, so the doctor prescribes medications with this substance.

Magnesium and indications for use

Up to 50% of the population is deficient in magnesium. The body suffers from this, and complications gradually develop. Magnesium is responsible for the normal excitability of the nervous system, reduces inflammation and allergy symptoms, regulates heart function and blood clotting. The element also helps the functioning of the prostate, intestines, bladder, and is involved in the building of bones. The element is especially important for pregnant women and children.

Without magnesium, normal metabolism at all levels is impossible.

To compensate for the deficiency of the substance, you need to take medications. It is important that Mg is present in them in an easily digestible form. Some forms (for example, magnesium oxide) are not beneficial for those suffering from kidney disease and cause salt deposition in the kidneys. Mg is well absorbed in the form:

There must be indications for taking the pills. It is recommended to treat for seizures and irritability. The drugs are indicated for arrhythmias, muscle pain, fatigue, and hair loss. For children, the drugs are recommended in the complex treatment of vascular problems, spinal instability, and connective tissue dysplasia. In adults, medications that contain magnesium complement the treatment of hypertension and tachycardia.

Magne B6 and Magnelis

The indicated names of the drugs are considered the most popular in the list of doctor’s prescriptions regarding magnesium therapy. Magne B6 additionally contains vitamin B6, due to which the element is well absorbed and has a more pronounced effect on the nervous system. The following types of medications are sold in pharmacies:

The dosage of the medicine is selected only by the doctor. Typically, children are prescribed 0.5-3 ampoules per day, or 2-6 tablets. The dose for adults can be up to 8 tablets per day. The drug is recommended for stress, insomnia, it is prescribed during pregnancy and while taking diuretics.

An exact structural analogue of Magne B6, but these tablets are cheaper, although no less effective. For 50 tablets you need to pay 360 rubles, and they are taken in the same mode. During therapy with these medications, abdominal pain, nausea, dry mouth, and constipation often occur.

Magnerot and Magnesium Diasporal

One of the best magnesium preparations is Magnerot. It contains - . A special feature of the product is the presence of orotic acid, which is involved in metabolism and promotes the growth of healthy cells. The medicine is easily absorbed, since thanks to orotic acid, Mg is fixed in the cells and fully exhibits its effect.

The element is a natural calcium antagonist, which must be taken into account when carrying out therapy.

During treatment, unstable stools are most often observed (due to the high concentration of the element). The drug is especially indicated for hypertension, heart failure, arrhythmia, and atherosclerosis. It is not prescribed to children under 18 years of age. Adults drink 3-6 tablets/day.

Magnesium Diasportal is considered to be quite expensive, but highly effective (720 rubles for 20 sachets). The element is present in the form of citrate, which is absorbed most fully. Adults and children from 12 years of age should drink one sachet/day to compensate for the deficiency of the element. Due to the presence of sucrose, the medicine should be taken with caution if you have diabetes.

Panangin and Asparkam

The most inexpensive tablets that include Mg (price - from 40 rubles). The only difference between Asparkam is the price, since the latter is produced by a foreign company (price 170 rubles). The composition additionally contains potassium, both substances being in the form of aspartate. Together, the elements have the following effects:

The medications must be taken with caution, as they can cause hypermagnesemia and hyperkalemia. Against the background of such problems, convulsions, heart block, and respiratory depression occur. During pregnancy and lactation, medications are prescribed under the supervision of a doctor. Medicines are allowed for children from birth, but the dose is selected individually.

Magnistad and Magnesol

Among the list of inexpensive and effective magnesium preparations, Magnistad should be mentioned (360 rubles/50 tablets). Contains Mg in the form of lactate, as well as pyridoxine. Therapeutic doses of substances can eliminate deficiencies arising from poor nutrition, alcoholism, and dehydration.

Pyridoxine significantly improves the absorption of Mg in the intestine.

This form of the element is excreted by the kidneys, so it is contraindicated for people with chronic renal failure. Taking it on an empty stomach most often causes diarrhea, so take the drug with meals. Children over 6 years old and adults are recommended 6-8 tablets/day.

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