Contents:
- What is magnesium
- Why do you need magnesium for the body?
- Lack of magnesium and its effect on the body
- Daily magnesium rate
- Magnesium for the female body
- Magnesium for the male body
- What products contain magnesium
-
Which magnesium supplement is the best
Magnesium is the most important mineral that is necessary for the full and healthy functioning of all organ systems in the human body. Scientific facts and studies have proved that this trace element takes part in most biological processes of the body. Thus, it helps to produce hormones, ensures proper transmission of impulses, controls muscle contractions.
In 2010, the German Medical Society conducted a large-scale study aimed at studying the behavior of the body in conditions of shortages and deficiency of minerals. As it turned out, the topic of the importance of magnesium is very serious and relevant, as 33.7 percent of the able-bodied population of Germany had a serious micronutrient deficiency in the body.
Next, we will consider in detail how important magnesium is and what role it plays in ensuring the healthy functioning of the body, what can be the consequences of its deficiency and what food to get it from. We will also pay attention to natural additives with magnesium and the peculiarities of taking such dietary supplements.
Why do you need magnesium for the body?
About 60 percent of the total volume of mineral is contained in bone tissue, and the rest falls on muscles, blood and other working fluid, as well as soft tissues.
Among the main functions of the micronutrient, it is important to note the following:
- helps to generate cellular energy through the formation of ATP molecules;
- takes part in metabolic reactions of vitamin C and B-group, otherwise without magnesium these nutrients are useless for the human body;
- accelerates the recovery reactions of the affected tissues, in particular the epithelium.
In addition, magnesium is important for health in the following aspects of action:
- enhances the strength and durability of cell walls;
- interacts with calcium, thereby regulating vascular and muscular tone, is responsible for improving coordination of movements;
- helps insulin penetrate the cells faster;
- prevents extraordinary myocardial contractions;
- is conducive to the health of teeth and bones.
Lack of magnesium and its effect on the body
Turning to modern medicine, there is a specific list of symptoms indicating a chronic shortage of mineral.
magnesium deficiency symptoms:
- in the morning, nausea attacks followed by vomiting;
- normal appetite is disturbed, you do not want to eat more than one small amount of food during the day;
- permanent fatigue for no apparent reason, which has no connection with lack of sleep, physical activity or stress. Explained as "just fatigue";
- there are muscle twitches of the fingers, eyelids, frequent cramps in the hands and shoulder girdle;
- there is numbness of the limbs, the state of trembling on the body, the feeling of warmth and cold in the body changes dramatically;
- coordination is impaired, in particular, fine motor skills of the hands suffer.
Magnesium increases the efficiency of physical activity
Magnesium is of great importance for people who are fond of various sports disciplines and keep their bodies in good shape through exercise. This is due to the fact that the consumption of this mineral by the human body during physical activity, depending on the intensity, may increase by 10-20 percent.
This trace element allows sugar to penetrate muscle fibers and blood, thereby contributing to the elimination of lactic acid, which leads to pain in case of accumulation.
According to the researchers, magnesium consumption allows to improve the physical condition of the elderly, people suffering from chronic diseases, as well as athletes. Thus, as part of one study, volleyball players who took 250 mg of this mineral per day showed higher mobility than their usual condition.
In another study, athletes who used additives with a high content of this trace element demonstrated higher endurance rates in such disciplines as swimming, running and cycling. Among other things, athletes had reduced levels of stress hormone and insulin.
It is important to note that taking supplements by athletes with a normal level of this trace element in the blood did not show any improvements.
Mineral Magnesium allows you to get rid of depression
Magnesium is very important for maintaining the normal functioning of the brain, as well as maintaining a good mood. The low level of this trace element can cause depression.
Thus, in one of the studies, in which about 9,000 people took part, it was found that elderly people with lower blood magnesium are 22 percent more susceptible to depression than ordinary people. Scientists have also managed to establish that the lack of this substance can increase the risk of developing mental illnesses.
However, despite all the above results, scientists should conduct a number of additional experiments in order to determine the effect of magnesium on the mental state of the body.
Despite this, in a recent study, scientists noted that the consumption of up to 450 mg of magnesium daily allows you to improve mood similar to the effect of taking antidepressants.
Prevents the development of type 2 diabetes
Taking supplements with a high magnesium content is recommended for people suffering from type 2 diabetes. According to studies, approximately 48 percent of people suffering from this disease experience a deficiency of this mineral, which disrupts the ability of insulin to regulate blood sugar levels.
Scientists conducted a study involving about 4,000 people, according to the results of which daily consumption of magnesium supplements reduces the risk of developing diabetes by 47 percent. At the same time, the researchers also noted that taking this trace element allows to normalize the level of hemoglobin and sugar in people with type 2 diabetes.
It is important to note that the effect of taking this mineral directly depends on the amount of additive consumed per day.
Lowers blood pressure
The researchers have found that daily use of magnesium additives allows to lower blood pressure. Thus, in the group that took 450 mg of this substance per day, scientists found a significant decrease in diastolic and systolic blood pressure. It is worth noting that such improvements were observed exclusively in people with high blood pressure. At the same time, in persons with normal pressure, mineral consumption did not affect their health in any way.
Eliminates inflammatory processes
If there is a lack of magnesium in the human body, the risk of chronic inflammation that can lead to premature cell aging, obesity, as well as a number of chronic diseases increases.
Thus, in one study, it was found that people with the lowest content of this trace element in the blood have the highest level of inflammatory processes. In addition, they were found to have elevated triglyceride levels and high levels of insulin and sugar.
Consumption of food additives with a high content of this mineral allows you to reduce inflammation and normalize sugar levels in obese people. Adding dark chocolate and fatty fish to the diet also allows you to achieve this effect.
Allows you to overcome migraines
Migraine is a severe headache, which in some cases is accompanied by increased light sensitivity, nausea and irritability. According to research results, this condition is often associated with an acute lack of magnesium in the blood.
In some studies, scientists note an improvement in the condition of migraine users when taking magnesium. Thus, only 1 gram of this mineral allows you to eliminate the negative effects of this condition better than most specialized drugs.
Reduces immunity to insulin
Metabolic syndrome and type 2 diabetes are most common in persons with insulin immunity, which manifests itself in the inability of liver cells and muscle fibers to absorb sugar. Magnesium plays one of the most important roles in this process.
It is important to note that immunity to insulin also leads to the removal of magnesium from the human body along with the process of urination, which also negatively affects the condition of the whole body.
Scientists have found that taking magnesium supplements solves the above problem, as it reduces the body's immunity to insulin and increases blood sugar levels.
Eliminates the symptoms of PMS
Premenstrual syndrome, also known as PMS, is considered one of the most common disorders in women of childbearing age. This syndrome is accompanied by muscle spasms in the abdomen, increased fatigue, irritability and water retention in the body.
The researchers managed to establish that the use of magnesium supplements eliminates all the above symptoms.
Daily magnesium rate
The use of products with a high content of magnesium or food additives with this mineral is necessary to normalize most functions of the body.
Magnesium rate per day:
- for men from 400 to 420 mg;
- for women from 310 to 320 mg.
Important!If convulsive spasms often occur in calf muscles, this is the first and obvious sign of magnesium deficiency in the body. First, such symptoms can occur after physical activity, for example, long walking, swimming or running, and then manifest themselves in a calm state of limbs - this is a neglected stage of mineral deficiency. When contacting a specialist, the first thing to do is to prescribe a course of calcium-based supplements. But this therapeutic method helps only partially, directly eliminating cramps. It is important to regulate magnesium metabolism and make up for its deficiency in the body, for which comprehensive treatment is carried out. |
Magnesium for the female body
Statistics show that women tend to experience micronutrient deficiency 20-30 percent more often than men. This is due to the specifics of the body and the production of the hormone aldosterone, which accumulates water. The mineral from the blood gradually migrates to water reserves concentrated outside the cells, and is subsequently simply excreted from the body naturally.
During menstrual bleeding, there is an additional loss of magnesium, as aldosterone is produced in large quantities. In case of hemorrhage due to injuries and injuries, mineral loss also occurs.
| ! |
With prolonged use of oral contraceptives in women, there is a decrease in vitamin B6 in the body over time. This trace element is the most enriched magnesium in our body, because after the decay reaction, the mineral is not excreted, but is used for internal needs |
Magnesium for the male body
Men are also susceptible to magnesium deficiency, which is manifested by characteristic symptoms. Despite the fact that they account for fewer cases compared to the female audience, in men with high blood pressure, when the figure is above 140 mmHg, a large amount of mineral is excreted through the urinary tract.
Important!The amount of magnesium in the human body fluctuates due to the influence of various factors, while the mineral balance is undermined if you are sensitive to stress. When you are exposed to such factors, it provokes abundant loss of the trace element. It is not for nothing that they say that magnesium deficit is a disease of successful people, as businessmen always in pursuit of profits, successful contracts and planning the development of their enterprise always experience severe stress. |
| ! |
To take care of the health of your body, it is necessary to obtain enough nutrients and maintain optimal mineralization through proper nutrition and compliance with useful recommendations. |
What products contain magnesium
Magnesium inorganic compounds are present in the bowels of the Earth, and scientists have discovered large clusters in plants and sea water. Mineral is characterized by a low degree of assimilation, which is why it is important to regularly eat foods with its content, as well as to exclude spicy and fatty foods from the diet.
To consume the daily norm of mineral, it is necessary to consume the following products in the specified volume:
| pumpkin seeds | 36 grams; |
| boiled spinach | 400 grams; |
| boiled Swiss mangold | 450 grams; |
| dark chocolate with cocoa content from 70 to 85 percent | 300 grams; |
| black beans | 520 grams; |
| swan | 560 grams; |
|
halibut |
370 grams; |
| almonds | 96 grams; |
| cashew | 120 grams; |
| mackerel | 526 grams; |
| avocado | 1.3 kilograms; |
| salmon | 1.1 kilograms. |
| ! |
If balanced nutrition is observed, it is possible to meet the body's mineralization needs up to 25 years. As the body grows older and changes in age, it is necessary to consume magnesium in increased quantities. In this case, it is useful to use natural dietary supplements. |
How to choose the right magnesium vitamins
Each person requires his own individual dose of mineral, which is due to the influence of various factors, in particular:
- sports activity;
- level of physical labor;
- the quality of night sleep, whether there is a shortage;
- cases of intoxications;
- periods of increased mental activity;
- frequency of infectious diseases.
| ! |
It is enough for an adult and completely healthy person to receive 400-600 milligrams of magnesium during the day. |
If symptoms of micronutrient deficiency appear, it is recommended to take a preventive course to meet the needs of the body using the following food additives:
- Magnesium citrate is a combination of a trace element with citric acid. This product has high bioavailability and digestibility, which allows it to be taken in small dosages and saturate the body with the necessary nutrients;
- Magnesium chelate is a special magnesium form, since the mineral itself is located in the structure of amino acids, so the body completely absorbs the additive and no additional synthesis reactions are required. Due to the large size of the molecule, it is impossible to limit yourself to only one capsule of administration, but it is important to follow the instructions with the rules for taking this drug;
- Magnesium chloride is an easy absorption salt absorbed by the walls of the small intestine, after which its rapid distribution occurs in the body. However, this supplement should not be used if there are chronic diseases of the urinary system;
- Magnesium aspartate - this additive is based on a combination of magnesium salt with aspartic acid, thus characterized by a high degree of absorption;
- Magnesium carbonate is considered the simplest form of mineral and is available for purchase at any pharmacy. Combines a favorable price and good properties to saturate the body with a trace element.
Additives are often prescribed when magnesium and vitamin B6 are taken simultaneously, as each component complements the action of the other.
| ! |
All mineral-based dietary supplements are produced in tablet or capsule form. In addition, you can apply creams and masks on skin enriched with magnesium. This approach will improve the health of the dermis, but is powerless to solve the entire problem of mineral deficiency in the body. |
Rules for taking magnesium
Adhering to the following rules, you can always use supplements safely and effectively for your health:
- divide the daily dose into several doses, take them evenly during the day. At least two receptions - in the morning and evening;
- magnesium is well absorbed if taken 15 minutes before meals;
- you can't use the supplement on an empty stomach or if you don't eat, otherwise it will provoke nausea and stomach pain;
- it is better to avoid combining magnesium additives with tea, coffee and alcoholic beverages, also should not be combined with products and dishes that enhance diuresis, otherwise it will contribute to the rapid elimination of the mineral from the body in a natural way;
- in order for the body to receive the necessary amount of magnesium, it is important to provide it with other nutrients, nutrients, in particular calcium. Scientists have been able to establish that with the imbalance of the latter, magnesium is absorbed.
| ! |
Our whole body is filled with micronutrients, and magnesium plays a significant role among them. Without it, biochemical reactions in the nervous system will not proceed correctly, and brain activity will also be disrupted. |
This substance is part of the seven key macroelements required by the body every day and in relatively large quantities (at least 100 milligrams). Next, let's consider the best magnesium additives that are presented on the market.
Minerals are an integral part of our body. They are necessary to perform a number of important functions, so their consumption is so important for maintaining health.
One of these minerals is magnesium. Approximately 60 percent of this macronutrient is found in bones, and the other 40 percent of its volume is used by muscles, circulatory system and soft tissues. The most significant functions of this substance are:
- synthesis of ATP molecules that provide cells with energy;
- absorption of B vitamins and vitamin C (without magnesium, these trace elements are considered useless);
- acceleration of the tissue regeneration process;
- increasing the tone of muscle fibers and vessels;
- strengthening bone tissue;
- reducing the risk of heart disease;
- lowering the level of insulin resistance.
Unfortunately, today many people do not get this mineral from food for one reason or another. Therefore, the most effective way to meet the body's needs for magnesium is to use food additives. Let's consider which ones are more effective and which have better value for money.
Solgar
The American company Solgar, which has 65 years of experience in the production of dietary supplements, offers a wide range of products to meet the needs of all categories of the population. These include:
- Magnesium with Vitamin B6 is a special complex containing an additional 25 milligrams of vitamin B6, which improves the process of magnesium absorption and the use of mineral by the body;
- Magnesium Citrate is an additive with a high level of biological availability that ensures the most effective absorption of the substance and prevents the need to use the product in large volumes.
It is worth noting that each of these products does not contain gluten and other substances that can cause an allergic reaction. Moreover, additives from Solgar do not contain elements of animal origin and can be used by vegetarians.
NOW
The Now Foods brand, whose production facilities are located in the United States, offers consumers equally quality products. In their production, a special NOW technology is used, guaranteeing the biological availability of the active components of additives and their safety for the human body.
Among the most popular dietary supplements of this brand with a high magnesium content include:
- Magnesium Citrate is an additive in the form of capsules containing an active form of mineral (citrate) in the amount of 400 milligrams, which is enough to meet the daily needs of the body;
- Magnesium Caps is a product presented in the form of capsules that contains magnesium aspartate, which improves the process of transporting the mineral to the cells of the body;
- Magnesium Citrate 200 mg is an additive with a relatively low concentration of macronutrient, which allows to minimize the risk of oversaturation;
- Magnesium Citrate Pure Powder - pure powder containing 317 milligrams of magnesium in a portion, simplifying the process of product consumption due to the possibility of its dissolution in water or juice;
- Magnesium & Potassium Aspartate is a unique complex that includes magnesium and potassium formed from L-aspargic acid, providing a lot of additional benefits in the form of improving the heart muscle and nervous system.
All of the above additives have a high safety profile, which is confirmed by the presence of a GMP certificate and a number of laboratory tests.
Doppel Herz
The German company Doppel Herz, founded back in 1897, offers a special complex called "Aktiv Magnesium + potassium" to meet the needs of the body. In addition to the components indicated in the name that can have a positive impact on health, it also contains:
- vitamins B6 and B12;
- chrome;
- zinc;
- iron.
This makes this product a universal supplement that allows you to saturate the body with useful vitamins and minerals necessary to normalize the nervous and cardiovascular systems, as well as muscle fibers. In addition, it is worth noting that the Aktiv Magnesium + Kaliy additive has a high safety profile and can be used by children over 14 years old without risk to health.
The brand also offers a more convenient form of this additive in the form of water-soluble tablets with lemon and grapefruit flavor. Convenient packaging and method of use allow you to saturate the body with useful vitamins and minerals anywhere and at any time.
Doctors Best
Another American brand Doctor's Best offers capsule supplements called Magnesium 100% Chelated. This product contains a form of a mineral called magnesium chelate. Its features are in combination with amino acids, which ensures more effective absorption of the mineral.
In addition to the main component, the additive contains compounds such as glycine and lysine. The first improves the process of absorption of nutrients in the gastrointestinal tract, takes part in collagen synthesis and a number of other processes. The second is an indispensable acid used by the human body to normalize metabolic processes.
KAL
Founded in the United States in 1932, KAL is now known not only in Europe, but also in the CIS countries. Its products have gained high popularity due to their high efficiency, which is achieved through the use of innovative solutions in the world of pharmacology. According to the issued USP certificate, its additives are absorbed by the body 30 minutes after administration, which ensures timely satisfaction of the needs of the body.
At the moment, the brand offers the consumer several additives with a high magnesium content. These include:
- Magnesium Glycinate - contains magnesium stearate, which increases the efficiency of the macronutrient;
- Magnesium Malate - is made of magnesium malate, which provides a better metabolism and, as a result, mineral absorption.
Both products are vegan and do not contain substances that can cause an allergic reaction.
Puritan's Pride
Over the years of Puritan's Pride, its additives have gained quite high popularity. Magnesium 250 mg is no exception. This product has demonstrated high efficiency in strengthening bone tissue, improving muscle fibers and transmitting nerve impulses.
The main active ingredient of Magnesium 250 mg is plant-based magnesium stearate. It has a fairly high level of assimilation and a safety indicator for human health. But, in addition, the supplement also contains dicalcium phosphate, which is one of the most important elements necessary to strengthen teeth and bones.
Nature's Way
Nature's Way brand offers Magnesium Complex additive with one of the highest concentrations of mineral - 500 milligrams. This product uses magnesium citrate, characterized by a high degree of absorption, which is obtained exclusively from natural plant sources.
In addition, the composition of the supplement includes gelatin, which helps to strengthen bones and teeth, as well as cellulose, which has a positive effect on the quality of nails, hair and skin. All these ingredients are contained in moderate quantities and cannot have a negative impact on the human body or lead to oversaturation.
Solaray
Solaray is a well-known American brand that creates high-quality and at the same time affordable food additives. One of them is Magnesium Glycinate, which is a convenient and effective way to saturate the body with the mineral of the same name.
A form of substance called glycinate is used as the main component of this additive. It is characterized by a high degree of assimilation and a positive effect on the work of muscle fibers. In addition, Magnesium Glycinate includes:
- magnesium stearate;
- cellulose;
- stearic acid;
- silicon dioxide.
This ensures high efficiency of the product and a wide range of its impact on the operation of all body systems.
Source Naturals
An equally effective complex called Magnesium Malate is offered to the consumer by the American company Source Naturals, whose production processes use only high-quality natural products. This additive, in addition to magnesium malate (425 milligrams), also contains sodium and maleic acid.
Particular attention should be paid to the last element here. According to research data, maleic acid, which is produced from fresh apples, is used by the human body to synthesize ATP molecules and produce additional amounts of energy, which further enhances the influence of magnesium.
Which magnesium supplement is the best
Due to the fact that each of the supplements described above has certain features, it is quite difficult to choose which one is the best. Therefore, we will conduct a comparative analysis of all products in the table below.
|
The complex |
Title |
Qty magnesium |
Additional components |
Form of connection |
The price |
|
|
400 mg |
vitamin B6 |
oxide |
Average |
|
|
|
400 mg |
No |
citrate |
Average |
|
|
|
400 mg |
No |
citrate |
Average |
|
|
|
400 mg |
No |
oxide, citrate |
Average |
|
|
|
200 mg |
No |
citrate |
Average |
|
|
|
315 mg |
No |
citrate |
high |
|
|
|
300 μg |
taurine, potassium, L-aspargic acid |
aspartate |
high |
|
|
|
300 mg |
vitamin B6, B12, iron, zinc, chromium, potassium |
not specified |
high |
|
|
|
Doppel Herz, Aktiv Magnesium + Kaliy with lemon and grapefruit flavor |
300 mg |
vitamin B6, B12, potassium |
not specified |
high |
|
|
200 mg |
lysine, glycine |
chelate |
Average |
|
|
|
400 mg |
No |
glycinate, stearate |
high |
|
|
|
400 mg |
No |
Malat |
low |
|
|
|
250 mg |
dicalcium phosphate, citric acid, vegetable cellulose |
stearate |
low |
|
|
|
500 mg |
gelatin, vegetable cellulose |
oxide, citrate |
Average |
|
|
|
400 mg |
silicon dioxide, cellulose, stearic acid |
stearate |
high |
|
|
|
400 mg |
sodium, maleic acid |
Malat |
high |
Based on this table, the most affordable options for meeting the body's needs for magnesium are supplements from Puritan's Pride and Kal. At the same time, the most effective products are from Source Naturals, Solaray and Doppel Herz. At the same time, biologically active additives from Solgar, Now Foods and Doctor's Best have the best value for money.
We recommend reading:
10 interesting types of magnesium and what everyone is for
Sources:
1. Магнесий в профилактике и терапии.
https://www.ncbi.nlm.nih.gov/pubmed/26404370
2. Магнесий в человек: последствия для здоровья и болезни.
https://www.ncbi.nlm.nih.gov/pubmed/25540137
3. Субоптимальный статус магезиум в Соединенных Штатах: неоценированы последствия для здоровья?
https://www.ncbi.nlm.nih.gov/pubmed/22364157
Date of publication of article 07.09.2018
Article update date 15.12.2021
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Author of the review and fact-checking, May 15, 2021
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