A guide to magnesium - understand its crucial role in your health!
By Jan Fredrik Poleszynski - Clinic for Integrated Medicine - Copyright 2024
Magnesium is a superhero among minerals. Essential for over three hundred biochemical and enzyme reactions in the body. These important nutritional functions include helping with muscle and nerve function, regulating blood pressure and supporting the immune system, producing and playing a key role in maintaining general health.
Why magnesium deficiency is common and worrying
Despite its importance, there are a significant number of people who are unable to get sufficient magnesium through the diet. This widespread deficiency can trigger a variety of health problems, including:
Fatigue and general weakness: Without enough magnesium, your body cannot effectively produce energy, leading to fatigue and weakness.
Muscle cramps and tension: Magnesium is important for muscle relaxation; Deficit can cause cramps and muscle tension.
Headache and migraine: Magnesium affects the release of neurotransmitters and vasoconstriction; Deficiencies can trigger headaches and migraines.
Sleep difficulties: Magnesium plays a key role in soothing the nervous system, which is necessary for good sleep.
Mood swings and anxiety: Adequate magnesium levels can help regulate mood diseases.
High blood pressure and cardiovascular problems: Magnesium helps expand the blood vessels, which affect blood pressure and heart's health.
Bone Health: Magnesium is crucial to bone formation and affects the physical structure of bone. It is magnesium that makes bone structure strong and flexible not calcium.
Magnesium from the food
Magnesium is found in foods such as green vegetables, nuts, seeds and legumes, the modern diet often falls short when it comes to giving enough magnesium. In addition, modern humans are often exposed to a high level of stress and toxins from food, water, leness, clothing, the environment we live in, which means that the body needs more magnesium than in earlier times.
Explore common forms of magnesium supplementation
Each form of magnesium provides unique benefits and can meet different health needs:
Magnesium sitrat
Well absorbable: Ideal to restore depleted magnesium levels and help with constipation.
Benefits: Supports digestion and can help handle anxiety and migraine symptoms.
Magnesiumglycinate
Gentle on the stomach: combines magnesium with the amino acid glycin, increasing bioavailability.
Benefits: Promotes relaxation, improves sleep quality and supports general mental health.
Versatile use of magnesium chloride
Well absorbed and suitable for current use.
Benefits: Increases energy, improves muscle function and supports general health.
Magnesium oxide
Can help ease digestive problems: less bioavailable, primarily used for digestive symptoms.
Benefits: Effective against heartburn, indigestion and constipation.
Magnesium lactate
Well absorbed and suitable for those with significant deficiencies.
Advantages: Used for medical conditions that require high doses of magnesium.
Magnesium L-Treonat
Good for brain brain health: Known for its ability to improve cognitive function.
Benefits: supports brain health and can improve memory and cognitive function and counteract migraines.
Magnesium malate
Good for the muscles: easily digested and stays in the body anymore.
Benefits: Helps regulate the energy level and can relieve muscle pain.
Magnesium sulfate (Epsom-Salter)
Limited current benefits: known for bathing water; Effect via skin absorption can be discussed.
Choosing the right magnesium for your needs
When choosing a magnesium supplement, consider your specific health goals - whether it improves sleep, manage constipation or improves cognitive function. Also consider the bioavailability of different forms, which affects how well your body can absorb and utilize the mineral.
Consult your health adviser: Especially if you have underlying health conditions or take other medications. Tests such as Spectrolabo PhotoPectrometry provide a quick feedback and status of how much magnesium is found at the cell level in the body.
Dosage: 360-500 mg of extra magnesium is generally recommended per day, but the sensitivity varies, so start low and adjust as needed. If you have a magnesium deficiency, you can take advantage of using a combination of three forms of magnesium after an initial build -up period. Most adults in the West have magnesium deficiency (like iodine). A period of higher dosage can help restore natural reservoirs in the body. Magnesium can be toxic at doses of 5000 mg (or more) per day. day. So, unless you have a special state of health (kidney failure, low blood pressure or anything else that can be a contraindication) Dosage for 360 - 1000 mg can be used safely.
Receive all the benefits of the various forms of magnesium: How can I combine different shapes and dosage. Here is an example we have used successfully in our clinic (the dosage is considered high, so it requires good health control and a build -up of with smaller doses that gradually reach the high dose -intensive period).
Magnesium foundation for the whole body: Remag (Dr. Carol Deans Pico Size Magnesium Liquid)
Advantages: Very good absorption due to very small particle size (only ions). Increases energy, improves muscle function, and supports general health. Suggested dosage: 1/2 teaspoon in a large glass of cleaned water, twice per day. day, to your meals. It will deliver 300 mg easy to absorb magnesium for your body.
Sleep and Wellness: Magnesiumglycinate
Benefits: Mild on the stomach Easy to absorb. Promotes relaxation, improves sleep quality and supports general mental health. Suggested dosage: A capsule of 500 mg in the evening.
For the brain and nervous system: Magnesium L-Treonat
Benefits: Mild for the stomach, good absorption, passing the blood / cerebral ". Supports brain health and can improve memory and cognitive function.
Suggested dosage: Leading brands (Life Extension and Time Health) offer 2000 mg of magnesium L-tree at a dose of three capsules. Provides 144 mg of elementary magnesium. Take a capsule / tablet in the morning, one in the middle of the day and one in the evening to improve sleep and relaxation.
The total dose for a high dosage recovery period will provide +- 1000 mg of elementary magnesium.
Listen to your body: Monitor how your body reacts to different shapes and adjust the intake accordingly. Always start low, introduce new forms of supplements a city one over a period of fourteen days or more if necessary.
The action of magnesium on aging and cognitive health research
By leading researcher, Magnesium's significant impact on aging emphasizes, noting that marginal magnesium deficiency can reduce the life and accelerate age -related deterioration. Magnesium plays a crucial role in maintaining neuromuscular, cardiovascular, endocrine and immune systems, and its sufficientness is even more critical as the absorption decreases with age.
Magnesium's role in neurodegenerative diseases
Magnesium's potential to act as a neurobic protective agent is becoming increasingly recognized. It helps maintain neuronal ionhomeostasis, reduces inflammation and prevents excitotoxicity, which is crucial to fighting cognitive decline and improving neurodegenerative conditions.
Conclusion
Magnesium's role in human health is large and multifaceted, and affects everything from energy metabolism to brain function. Ensuring adequate magnesium intake, either through diet or supplementation, is important for maintaining health and vitality, especially as you get older. Always consult your health professionals to tailor magnesium supplements to your personal health needs, so that you achieve the best possible result for your well -being.
