Why should we use mineral Magnesium?
There are approximately 21-28 grams of magnesium in an adult's body. Half of the total amount is found in soft tissues (muscles, tendons, blood vessels, nerves, skin, etc.), the other half in bones. At this point, it is important to note that only 1% of the total amount of magnesium is found in plasma and red blood cells, but even this, at first glance small amount, is extremely important for its mobility and availability for other cells of the body..
Magnesium metabolism
Magnesium is absorbed mainly in the last third of the small intestine, i.e. at the beginning of the large intestine. The recommended daily dose for an adult is 280-360 mg. Of this amount, 30-40% is absorbed from the intestines into the blood, and from there into individual tissues as needed [1]. Through digestive juices, about 10% is absorbed back into the intestine. The residue is excreted in the faeces. The hormones calcitonin (thyroid gland), parathyroid hormone (parathyroid glands) and vitamin D (sunlight, diet) are mainly involved in the absorption of magnesium. The key organs regulating the level of magnesium in the blood are the kidneys.
MAGNESIUM DEFICIENCY - CAUSES
REDUCED INTAKE
long-lasting insufficient magnesium intake
reduced food intake
prolonged diarrhoea, vomiting
chronic inflammatory bowel disease
short bowel syndrome
celiac disease
malabsorption syndrome
parenteral nutrition (given intravenously)
alcoholism
INCREASED NEED
pregnancy
acute pancreatitis
increased levels of aldosterone (steroid hormone) and parathyroid hormone (parathyroid hormone)
hyperthyroidism (increased activity of the thyroid gland)
diabetic ketoacidosis (a condition caused by insufficient compensation of diabetes)
cancer
phosphate deficiency
intense long-term stress
OTHER CAUSES
increased renal excretion
sweating
menstruation
parasitic diseases
MAGNESIUM DEFICIENCY - SYMPTOMS
Magnesium deficiency initially manifests itself in a non-specific manner. From a clinical point of view, magnesium deficiency is divided into 4 forms, which can be present simultaneously, in various intensities and combinations:
Brain form - pressure headaches, weakness, migraine-like manifestations, impaired concentration, nervousness, fear, depression, difficulty breathing, increased reflexes, disturbances of consciousness of various intensities
Vascular and cardiac form - pain behind the sternum, heart rhythm disorders, tachycardia (increased heart rate)
Muscle form - headache, muscle stiffness, itchy limbs, cramps
Internal form - increased tone of animals in the digestive tract, spasm (spasmodic contraction) of the larynx, heart muscle or portal (transition of the stomach to the small intestine), diarrhoea, vomiting, stomach cramps
INTAKE, NEED AND OCCURRENCE OF MAGNESIUM IN THE DIET
Nuts, cereals, leafy vegetables and legumes are important sources of food. On the contrary, small amounts of magnesium can be found in meat, milk and dairy products, fish or fruit. As for the supplementation of magnesium through mineral waters, in this way we can cover only about 10% of the total daily requirement, while its content in individual mineral waters differs from each other.
The recommended daily dose (RDD) is set at 350 mg for men and 280 mg for women. Current studies show that magnesium intake in developed countries is very often insufficient [5].
Freely available nutritional supplements can also be used to supplement magnesium, such as magnesium citrate, i.e. magnesium chelate.
MAGNESIUM CITRATE
It is a nutritional supplement in which magnesium is in the form of a salt. Magnesium is bound to citric acid in this compound. It is characterized by good absorption and thanks to the powder form, it can be consumed in a precisely defined amount. To consume the recommended daily dose, we propose taking 2g of powder once a day dissolved in a sufficient amount of water.
Magnesium citrate is a wonderful source of magnesium, which has a positive effect on the human body in many ways. It contributes to the proper functioning of metabolism important for energy production, which also helps to alleviate fatigue and exhaustion. It also contributes to normal psychological function, the proper functioning of the nervous system, protein synthesis and electrolyte balance. It also helps maintain normal teeth and bones.
Although it is the most popular form of magnesium, we do not recommend its consumption for people with a sensitive digestive tract. Citric acid acts as a mild laxative, so this type of nutritional supplement is especially suitable for people suffering from constipation or problems with the large intestine.
MAGNESIUM CHELATE
It is a magnesium chelate bisglycinate - a mineral that is one of the most perfect forms of chelate on the market. In this form, magnesium is bound to the amino acid L-glycine, which has a low molecular weight, thus ensuring trouble-free absorption of magnesium through the intestinal walls. In addition to the powder form, it is also available in a convenient tablet form.
For the consumption of RDD, we recommend taking 3 tablets once a day with food.
Who should be careful when taking magnesium?
The use of magnesium supplements is not recommended for people with kidney failure, dehydration, hyperthyroidism (increased thyroid activity), myasthenia gravis (an autoimmune disease with severe muscle weakness) and Addison's disease (insufficient adrenal insufficiency).
Magnesium preparations reduce the absorption of tetracyclines, as well as iron and sodium fluoride salts. Therefore, at least 3 hours should elapse between the use of magnesium and any of these substances. We recommend that you consult your doctor before taking magnesium.
SOURCES:
WILHELM, Z. What is good to know about magnesium. Practical medicine. 2007, nr. 3, p. 132-138
JOHNSON, S. The multifaceted and widespread pathology of magnesium deficiency. Medical Hypothesis. 2001, nr. 56, p. 163-170.
COHEN, I., LAOR, A. Correlation between bone magnesium concentration and magnesium retention in the intravenous magnesium load test. Magnesium Research. 1990, nr. 3, p. 271-274.
KERSTAN, D., QUAMME, G. Intestinal absorption of magnesium. Calcium in internal medicine. 2002, p. 171-184.
WELCH, A., FRANSEN, H. et al. Variation in intakes of calcium, phosphorus, magnesium, iron and potassium in 10 countries in the European Prospective Investigation into Cancer and Nutrition study. European Journal of Clinical Nutrition. 2009, nr. 63, p. 101-121.
NATIONAL RESEARCH COUNCIL (US). Recommended dietary allowances. An update on physiological, clinical and analytical aspects. Clinica Chimica Acta. 2000, nr. 294, p. 1-26.
Continuing survey of food intake by individuals 1989 and 1990. USDA Public Use Data Tape. USDA. 1990.
ZADÁK, Z., TICHÁ, A. et al. Magnesium supplementation - pharmacological mechanisms, methods of administration and traps. Clinical pharmacology and pharmacy. 2017, vol. 31, nr. 3, p. 16-18.
