Dietician
Karolina Dobrowolska-Zrałka
More and more people are aware of the important role of magnesium in our health. Its appropriate supplementation can bring many benefits, but also requires the right approach and knowledge about available forms and doses. In this article, we will explain the best methods to supplement magnesium to maximally use its potential.
The role of magnesium in the body
Magnesium is one of the most important minerals necessary for the proper functioning of the human body. It plays an important role in both metabolic processes and in maintaining electrolyte balance. Magnesium participates in over 300 enzymatic reactions, and its deficiency can lead to serious health disorders.Metabolic processes
Magnesium participates in protein synthesis, carbohydrate and fats metabolism, as well as in the production of ATP (adenosinotripphosphate), which is the main source of energy for cells. It is also necessary for the conversion of vitamin D into its active form, which makes it play an indirect role in regulating calcium levels in the body.Nervous system function
This mineral affects the functioning of the nervous system by regulating neurotransmitters and modulation of nervous conductivity. It facilitates the relaxation of nerves and muscles, which is extremely important in preventing muscle spasms and trembling.Electrolyte balance
Magnesium works with other electrolytes such as sodium, potassium and calcium, help in regulating blood pressure and maintaining cardiovascular health. It works antagonistically in relation to calcium, which means that too low magnesium levels can lead to excessive calcium activity in cells, resulting in muscle spasms and hypertension.Influence on the bones
This mineral is not only important for muscle and nerves, but also for bone health. Magnesium is a bone component and helps in their mineralization. The right level of magnesium in the body is crucial in the prevention of osteoporosis.Immune system
You should not forget about the impact of magnesium on the immune system. It acts as a cofactor of enzymes found in T lymphocytes and other immune cells, which improves immune reactions.Magnesium supplementation - rules
Magnesium supplementation should take place in accordance with specific rules, which are aimed at the optimal use of the mineral by the body and avoid potential side effects.Indications for supplementation
Magnesium supplementation may be indicated in the following situations:- Magnesium deficiencies found by laboratory tests.
- Diet low in magnesium -rich products, such as nuts, seeds, dark leafy vegetables.
- Increased physical effort.
- Increased demand, e.g. during pregnancy.
- Magnesium absorption problems caused by gastrointestinal diseases.
Magnesium forms
Various forms of magnesium are available on the market, which differ in bioavailability and effectiveness. The most recommended are:- Magnesium citrate - well absorbed, often used in dietary supplements.
- Magnesium chloride - Easily soluble in water, also used in liquid form.
- Magnesium glycynian - is characterized by high bioavailability and minimal risk of side effects on the part of the digestive system.
- Magnesium oxide - Less bioavailable, but contains a high amount of elementary magnesium.
Choosing the right supplements
When choosing a supplement, it is worth paying attention to the purity of the product, the presence of additional strengthening ingredients (e.g. vitamin B6, which helps in better absorption of magnesium) and the manufacturer's recommendations as to the dose and method of taking.When to take magnesium - in the morning or evening?
The time of taking magnesium may affect its therapeutic effect, although there are no clear guidelines that magnesium should be taken at a specific time of the day.Taking magnesium in the morning
Magnesium consumption in the morning can be beneficial for people:- Feeling fatigue during the day, because this mineral can support energy production.
- With muscle coordination problems, e.g. athletes who are planning intensive training.
Taking magnesium in the evening
In turn, taking magnesium in the evening can help:- People with sleep problems, because magnesium works relaxing on muscles and nervous system.
- In the prevention of night muscle spasms.
Can magnesium be supplemented without breaks?
The use of magnesium for a long time without breaks is usually considered safe, but there are some issues that are worth considering.Safety of long -term supplementation
Magnesium is a mineral that, in the right doses, rarely causes side effects. However, chronic supplementation should be controlled, especially in the case of people with kidney disorders that may have difficulty excreting excess magnesium, which can lead to hypermagnesis manifested in nausea, vomiting, muscle weakness, and in extreme cases arrhythmia.Recommendations for breaks
It is recommended to periodically monitor the level of magnesium in the blood to assess whether supplementation is still necessary. In situations requiring constant supplementation (e.g. lack of deficiencies), you can consider interruptions in taking magnesium.Cyclical supplementation
The introduction of cyclical supplementation (e.g. taking magnesium for 3 months with a month break) can be an effective way to prevent potential side effects and checking whether supplementation is still needed.What can magnesium be combined with, and what not?
Magnesium interactions with other diet components and drugs can affect its absorption and effectiveness.Absorption supporting substances
Magnesium can be combined with:- Vitamin B6: Increases magnesium absorption in the intestines and its transport to cells.
- Calcium: It can be supplemented together, but in the right proportions to avoid competitive absorption. It is known that the optimal ratio is 2: 1 (calcium: magnesium).
- Probiotics: They improve bowel health, which can support magnesium absorption.
Absorbing substances
It is not recommended to combine magnesium with:- Phosphates: Present in many carbonated drinks that can create insoluble compounds with magnesium.
- Large amounts of fiber: Although it is healthy, excessive consumption can bind magnesium in the digestive tract, making it less available to the body.
- Department of stomach acid: They can affect the pH of the stomach, which reduces the absorption of magnesium.
Drug interactions
Magnesium can affect some drugs, which is important to include when planning supplementation. For example, magnesium can tie antibiotics such as tetracyclines and fluorochachinolones in the digestive tract, reducing their absorption. Diuretics such as furosemide may increase magnesium excretion from the body, which can lead to its deficiency. In addition, drugs for hypertension, especially ACE inhibitors, can affect the level of magnesium in the blood. Therefore, before starting magnesium supplementation, it is always worth consulting a doctor, especially if you are taking other medications.Who should take magnesium?
Although magnesium is necessary for everyone, there are groups of people who have increased demand for this mineral.Athletes
Intensive physical effort increases the demand for magnesium. Magnesium helps in muscle relaxation, preventing contractions and supports energy production.Older people
Older people are more vulnerable to magnesium deficiencies due to weaker absorption in the digestive tract and more frequent use of drugs affecting its level.Pregnant and nursing women
The demand for magnesium increases during pregnancy and breastfeeding. Magnesium is necessary for the proper development of the fetus and mother's health.People with gastrointestinal diseases
Diseases such as celiac disease, Crohn's disease can lead to magnesium absorption disorders, which increases the risk of deficiencies.People with diabetes
Both type 1 and type 2 diabetes can lead to increased urinary magnesium excretion, which increases the risk of hypomagnesemia.People under the influence of stress
Chronic stress increases the excretion of magnesium from the body, which can lead to its deficiencies and the associated reduction of stress resistance.At what dose to take magnesium?
Recommended magnesium doses vary depending on age, sex and health, which is worth considering when planning supplementation. According to the recommendations of the Institute of Food and Nutrition, the appropriate magnesium doses for adult men are 400 mg at the age range of 19-30 years, and for those over 30 years of age - 420 mg per day. For women, the recommended dose is 310 mg a day aged 19-30 and 320 mg per day for older age groups. In special cases, such as pregnancy, the recommended doses are 350-400 mg per day, and older people usually need from 320 to 420 mg, although they may require individual assessment. Athletes may need up to 500 mg per day, depending on the intensity of training.Dose exceeding
Adopting the dose above can lead to diarrhea and abdominal pain, which is associated with the laxative effects of magnesium. Greater exceedances can lead to more serious problems, such as magnesium poisoning manifested in a decrease in blood pressure, muscle weakness, and arrhythmias.Magnesium deficiency symptoms
To exhaust the topic, it is also worth mentioning the symptoms of magnesium deficiency, which are often the first signal indicating the need for supplementation.Physical symptoms
- Muscle cramps: One of the most characteristic symptoms are cramps and muscle tremor, especially in the legs.
- Tiredness: Lack of magnesium can lead to chronic fatigue and weakness.
- Headaches: Magnesium deficiencies can contribute to more frequent headaches and migraines.
- Heart arrhythmias: Magnesium is a key mineral for heart health; Its lack can lead to arrhythmia.
Mental symptoms
- Sleep disorders: Problems with falling asleep and irregular sleep.
- Nervousness and irritability: Lack of magnesium can affect moods, increasing stress levels and irritability.
- Problems with concentration: Magnesium is associated with the functioning of the nervous system, and its deficiency can lead to difficulties in concentration.
Sources
Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium. Dietary Reference Intakes for Calcium and Vitamin D. Washington (DC): National Academies Press (US); 2011. Rosen CJ. "Vitamin D and Bone Health in Adults." New England Journal of Medicine. 2011 Jul 14; 365 (2): 144-50. Dinicolantonio JJ, O'keefe JH, Wilson W. "Subclinical magnesium deficiency: A Principal Driver of Cardiovascular Disease and A Public Health Crisis." Open Heart. 2018; 5 (1): E000668.Looking for a nutritious and filling meal?
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