The normal functioning of the cardiovascular and nervous systems depends on its level,
muscles and stomach, it is also necessary for the formation of bones.

The reason for the appointment of magnesium can be, which can be determined using. But in practice, doctors rarely send patients to take such tests and prescribe him, focusing on the results of other examinations, as well as on the patient's condition and his complaints.

This is largely due to the fact that a simple and affordable blood test, which shows the content of this macronutrient in plasma, does not reflect general level of this substance in the body. Its deficiency is often not accompanied by a decrease in blood levels.

The main indications for the appointment are:

• cardiovascular problems: increased blood pressure heart palpitations, angina pectoris;
• neurological disorders: spasms and cramps, including leg cramps, deterioration of mood and memory, irritability, insomnia, chronic fatigue syndrome;
• osteoporosis and rheumatic diseases;
• diabetes mellitus and insulin resistance;
• rapid hair loss and brittle nails;
• severe course of the period of postmenstrual syndrome.

With a deficiency of this substance in the body, nerve cells are easily excited, but do not enter into a state of relaxation in time. Magnesium preparations for leg cramps, cramps, interruptions in work of cardio-vascular system in many cases, they allow you to quickly relieve these symptoms, you also do not need to forget about other important minerals - dietary supplements containing potassium and calcium are of great help. It must be borne in mind that the latter impairs the absorption of magnesium, therefore, they should be taken at different times.

In addition to the cases listed above, this macronutrient is used to prepare for the examination - it acts as a powerful laxative. This mineral also helps with poisoning with salts of heavy metals - lead, mercury, barium.

IMPORTANT!
As with any drug, you should consult your doctor and read the contraindications before drinking magnesium.

However, this mineral practically does not have them. In any case, a doctor should make a decision on the advisability of using any drugs, who will also prescribe the optimal dosage.

How to use

These dietary supplements are relatively safe - as a result of taking them, it is almost impossible to get an overdose this mineral or oversaturate the body with it.

However, it is important to consume them correctly in order to get the maximum effect while avoiding the unnecessary costs and health risks that can be caused by taking almost any vitamin and supplement.

The optimal daily amount for most situations is 200-400 mg. Higher doses are prescribed quite rarely, as a rule, 250-300 mg is enough to compensate for the deficiency of this mineral. The drugs should be taken with meals, drinking plenty of fluids. Daily dose It is recommended to divide it into three doses - if this trace element enters the body throughout the day, it will be absorbed in the best way.

Application during pregnancy

Magnesium is not contraindicated in pregnancy, moreover - while carrying a child, women have an increased need for this mineral... On the one hand, the need for it at this time increases, on the other, it begins to be more actively excreted from the body. Therefore, doctors often prescribe it to expectant mothers.

Taking such drugs during pregnancy can solve several important problems:

• normalize blood pressure;
• relieve muscle spasms;
• reduce the severity of toxicosis;
• reduce the risk of miscarriage.

Choosing the right one

Magnesium is an element that has a high chemical activity and practically does not occur in nature in its pure form, but is part of various compounds... Likewise, it is not used in pure form in pharmacology. Drugs found in pharmacies can contain the following complex chemicals:

• magnesium gluconate;
• magnesium oxide;
• chloride;
• citrate;
• glycinate;
• sulfate.

NOTE!
When choosing a dose, you need to focus not on the amount of magnesium compound that is contained in one tablet (dragee), but on the amount of the mineral itself. For example, 720 mg of magnesium citrate contains 115 mg of this metal itself. Thus, in order for the body to receive 345 mg of the mineral per day, it is necessary to take three pills during the day, each of which contains 720 mg of citrate.

The best forms are considered glycinate and citrate... Preparations containing these compounds are affordable, while they are highly bioavailable, that is, active substance of them is well absorbed by the body.

Vitamin B6

Vitamin B6, or pyridoxine, is essential for the proper absorption of magnesium. Without it, this macronutrient is not retained in cells. Therefore, most magnesium preparations contain it in their composition. In general, there are several ways to effectively replenish the deficiency of this metal: take vitamins with magnesium, take medications containing magnesium and vitamin B6, or eat foods with high content magnesium, without forgetting about all the same vitamin B6.



You can use dietary supplements with this metal, but without vitamin B6, if you are sure that you are not deficient in this vitamin. You can also buy magnesium supplements and vitamin B6 separately.

List of drugs

There is a wide selection of magnesium products in pharmacies. Among them are regular tablets, lozenges, effervescent tablets, intramuscular solutions and oral solutions, cheap and expensive.

How to choose the best

In pharmacies, magnesium preparations are presented under many different names, and this list is very long, but to understand which one is better to take, which of the medicines containing this macronutrient is different optimal price-quality ratio, pretty hard.

When choosing a suitable drug in a pharmacy, you need to take into account:

• manufacturer;
• the contents of the tablet;
• the amount of magnesium in one tablet;
• price.

Preparations with a similar composition of various brands may differ in price several times.

Practice shows that more expensive drugs from manufacturers with a good reputation and world renown - such as Solgar or Quaysser Pharma - in most cases are more effective and have fewer side effects.

At the same time, due to the wide variety of names presented in pharmacies, everyone can choose a dietary supplement to their taste and wallet - many choose inexpensive options and are satisfied as a result of taking them.

How long to take

There are two approaches to the use of magnesium-containing preparations - they can be used either in relatively short courses, or for a very long time, up to a lifetime admission.

NOTE!
excreted from the body easily and quickly. This means that when used in high doses, an overdose of this substance is impossible, and prolonged use will not lead to its accumulation in the body in excessively large quantities.

Thus, the drugs are completely safe. when used in any reasonable amount and for any duration of admission. The exception is when they cause side effects but this rarely happens. If such dietary supplements have a positive result, do not rush to cancel them. Often, the best results are achieved by taking a lifetime intake at the minimum required dose, which is selected empirically.

A common problem that leads to a rather severe disruption in the functioning of the body. At the same time, it is not at all difficult to make up for the lack of this macronutrient. The preparations containing it are found to be very useful for strengthening the heart and improving the work of the cardiovascular system, getting rid of spasms and cramps, insomnia, irritability and chronic fatigue. Thanks to a large selection of dietary supplements that contain this mineral, you can always choose a drug in a convenient form, at an affordable price.

In contact with

The best sources of magnesium are whole, organic foods, especially dark green leafy vegetables

Do you know that low level magnesium in the body may play a key role in insulin resistance and development diabetes mellitus 2 types? Magnesium is the fourth most abundant mineral in the body. When it is deficient, the body cannot function properly. Insufficient levels of magnesium in cells are the basis for impairment of proper metabolic function, which is manifested by a number of diseases.

Scientists have found about 3,751 binding sites for magnesium on human proteins. Therefore, this mineral is important for so many biological processes... For example, magnesium plays an important role in the body's detoxification processes. It helps to minimize damage from natural substances, heavy metals and other toxins. Even - for its synthesis it needs magnesium.

Magnesium also plays a role in the prevention of migraines, cardiovascular diseases (including high pressure blood, heart attack and stroke), sudden cardiac death, and even reduces all-cause mortality.

This essential mineral is necessary for the work of more than 300 different enzymes in the body, which play an important role in the following biochemical processes, many of which are critical for proper metabolism: 1) ATP synthesis; 2) the correct formation of bones and teeth; 3) relaxation of blood vessels; 4) the work of the heart muscle; 5) bowel function; 6) regulation of blood sugar levels.

People with high insulin levels are diagnosed with low magnesium levels

There have been several studies on the effects of magnesium on metabolism: insulin sensitivity, glucose regulation, and protection against type 2 diabetes.

In a 2013 study of diabetics, it was shown that most of them are not getting enough magnesium. Those with high magnesium intake had a 71% lower risk of high blood sugar and metabolic problems.

Scientists have also found that increased intake of magnesium reduces the risk of impaired glycemia and insulin metabolism, and also slows the progression from prediabetes to diabetes. Therefore, magnesium intake may be especially beneficial in reducing the risk of diabetes in individuals at high risk of diabetes.

In a large study by Japanese scientists published in the journal Diabetic Medicine in December 2013, magnesium intake was shown to be a significant protective factor against type 2 diabetes in the Japanese population (especially those with insulin resistance).

In 2006, magnesium supplementation was shown to improve insulin sensitivity and reduce the risk of type 2 diabetes.

Why is magnesium so important for metabolism?

The mechanism by which magnesium controls glucose and insulin homeostasis is by turning on two genes responsible for magnesium homeostasis. Magnesium is also required for the activation of tyrosine kinase, an enzyme that functions as an “on” and “off” switch in many cellular functions and is required for the proper functioning of insulin receptors.

People with insulin resistance are known to also experience increased excretion of magnesium in their urine, which further contributes to a decrease in magnesium levels. This loss of magnesium may be secondary to elevated urinary glucose levels.

Thus, insufficient magnesium intake leads to a vicious circle: low magnesium levels, elevated insulin and glucose levels; excess excretion of magnesium. Therefore, if you want to optimize your metabolism and reduce your risk of developing type 2 diabetes, then you need to consume enough magnesium. It is estimated that about 80% of people suffer from magnesium deficiency.

Is there enough magnesium in your body?

Diet polls show that most people simply don't get enough magnesium from their diet. Other factors that can lead to magnesium deficiency include: 1) unhealthy digestive system: impairs your body's ability to absorb magnesium (Crohn's disease, leaky gut, etc.) 2) diabetes mellitus, especially if poorly controlled, leads to an increase in the loss of magnesium in the urine; 3) the elderly are often deficient in magnesium, since the absorption of this mineral decreases with age; older people are also taking medications that can interfere with the absorption of magnesium; 4) unhealthy kidneys, as a result of which there is an excessive loss of magnesium in the urine; 5) alcoholism: about 60% of alcoholics have low blood levels of magnesium; 6) Medications: Diuretics, antibiotics, and anticancer drugs can lead to magnesium deficiency.

Magnesium deficiency can lead to cardiac arrhythmias, spasms and seizures

There are no tests that can determine the exact magnesium content in body tissues. The reason is that only 1% of the magnesium in the body is found in the blood. 50-60% of this mineral is found in your bones, and the rest is in your soft tissues... Since most magnesium is stored inside cells and bones, and not in blood plasma, there are no satisfactory blood tests to assess the content of this mineral in the body.

The best sources of magnesium are foods

Most people can support normal levels magnesium without even resorting to supplements, but simply by eating a varied diet, including large amounts. One of the ways that can quickly increase the level of magnesium in the body is through the use of juices from greens. A lot of magnesium is found in such products (mg / 100 g): dried seaweed - 770 mg, dried basil - 422 mg, dried coriander leaves - 694 mg, flaxseed - 392 mg, pumpkin seeds - 535 mg, almond oil - 303 mg, dry milk whey - 176 mg, cocoa powder - 499 mg.

Current guidelines recommend that adults consume 300 to 420 mg of magnesium per day (depending on gender, age, pregnancy and lactation period), but many people consume less than 300 mg of this mineral per day. Some studies have shown that it is advisable to increase your magnesium intake to 700 mg per day or even more. Magnesium is excreted in sweat during exercise and is consumed in large quantities during stress.

There are a wide variety of magnesium supplements available. This mineral must always be associated with another substance, so there is no such thing as a 100% magnesium supplement. The substance in the compound can affect the absorption and bioavailability of magnesium. Therefore, all magnesium supplements differ in their effectiveness.

Magnesium threonate is one of the best sources as it promotes the passage of this mineral across cell membranes into mitochondria, resulting in higher energy levels. In addition, magnesium also crosses the blood-brain barrier, so it can be used to treat and prevent dementia and improve memory.

You can also increase your magnesium levels by taking regular Epsom salts baths. contains magnesium sulfate, which the body can absorb through the skin. The oil containing magnesium can also be applied topically. Be aware that magnesium stearate supplements are potentially hazardous.

Magnesium glycinate is a chelated form of magnesium that provides the most high levels absorption and bioavailability. Therefore, this supplement is especially beneficial for those with magnesium deficiency.

Magnesium oxide is not a chelated form of magnesium, it is bound to an organic acid or fatty acid... Contains about 60% magnesium and has stool softening properties.

Magnesium chloride / magnesium lactate contains only 12% magnesium, but has better absorption than other supplements (like magnesium oxide, which contains 5 times more magnesium).

Magnesium sulfate / magnesium hydroxide (magnesia) is commonly used as a laxative. It is easy to overdose this supplement, so only use it as directed.

Magnesium carbonate has antacid properties and contains 45% magnesium.

Magnesium taurate contains a combination of magnesium and the amino acid taurine. This combination has a calming effect.

Magnesium threonate is a promising new supplement. As mentioned above, magnesium from this form has an excellent ability to penetrate mitochondrial membranes.

Magnesium citrate is a combination of magnesium with citric acid that has laxative properties.

Balance of magnesium and calcium, vitamins K2 and D

A proper balance in the body between magnesium, calcium, vitamin K2 and vitamin D is important. The optimal ratio between magnesium and calcium is currently considered to be 1: 1. These 4 nutrients work together synergistically. Calcium supplements have come to be associated with an increased risk of heart attacks and stroke due to the imbalance between the two. For the same reason, some people experience vitamin D toxicity. I would like to remind you that the ideal, balanced source of these substances are natural, unprocessed foods.

Prevention of type 2 diabetes

Type 2 diabetes, which consists of a loss of insulin and leptin sensitivity, can be easily prevented and reversed in almost 100% of cases without the use of drugs. However, a comprehensive approach is needed to prevent this terrible disease. Getting an adequate dose of magnesium is part of preventing type 2 diabetes. The main driving force behind obesity and type 2 diabetes mellitus is excessive fructose in the diet, which has an adverse effect on all metabolic hormones. Therefore, it is important to limit the sugar content in the diet (especially fructose!) To a minimum. Other critical lifestyle factors include: doing regularly physical exercise and optimization of intestinal microflora.

If you have been diagnosed with type 2 diabetes mellitus, it is best not to take pharmaceuticals... Antidiabetic drugs do not address the underlying problem. Many of them (like Avandia - rosiglitazone) can have dangerous side effects. Avandia increases the risk of heart attack by 43% and increases the risk of cardiovascular death by 64% compared to other treatments.

Magnesium plays a key role in preventing insulin resistance and type 2 diabetes. Approximately about 80% of people are deficient in magnesium. One study found that those with the highest magnesium intake had a 71% lower risk of metabolic problems. The scientists also concluded that magnesium is good for those at high risk of developing type 2 diabetes. Inadequate magnesium intake creates a vicious cycle of low magnesium levels in the body, elevated insulin and blood glucose levels, and excessive urinary loss of magnesium. The best sources of magnesium are whole, organic foods, especially dark green leafy vegetables. Other good sources of magnesium are seaweed, pumpkin seeds, cocoa powder, flaxseed oil, almond oil, and whey. Of the many forms of magnesium supplementation, magnesium threonate is the most effective. It is in this form that magnesium can penetrate cell membranes and even through the blood-brain barrier.