Magnesium
Magnesium is one of the most abundant minerals in the cells, and it is one of the most important minerals because it participates in over 300 biochemical processes in our body. It helps us maintain normal muscular and nervous function, has a positive effect on the immune system, and helps calcium in maintaining bone strength.
Also of great magnesium importance is:
· ATP synthesis
· DNA synthesis
· transmission of nerve impulses
· relaxation of all muscles
· transport of energy and oxygen in the body
and much more, but let's continue the story.
With this I have drawn your attention to the importance of Mg in our body and why its intake into the body is very important for homeostasis of our body.
Symptoms:
· Muscle cramps
· Rapidly injured muscles
· high blood pressure
· chronic fatigue
· headaches
· anxiety
· sleep problems
Magnesium is especially important for athletes because it involves strength training and muscle development during daily activities. Training is time-consuming and arduous, and what is very important in any sport is a quick recovery, which is of great importance for improving performance and further progress. If there is a deficiency that cannot be compensated for by nutrition, supplements come on the scene that quickly repair Mg levels in the body.
Magnesium-rich foods that you need to bring in through your diet
Black chocolate
Only 30 grams of this black treat contains 15 % of this mineral needed on a daily basis.
Avocado
Fish
For example, salmon and tuna, which are constantly present on our tables and contain abundant vitamin D and omega 3 fats, also contain recommended doses of this mineral. It is therefore advisable to consume fish at least once a week.
All of them are rich in magnesium, mainly due to the fact that 70 grams of these fruits satisfy the full daily intake of magnesium (100%).
Nuts and grains
Quantity and forms
Magnesium can be found in various forms, but what is most important to us with this mineral is: what is the rate of absorption and what is the bioavailability of those forms.
The lowest bioavailability is in the Mg oxide, while the recommended Mg of oxalate, citrate and orotate are much better than the oxide.
Therefore, it is difficult for Mg to enter the entire optimal daily dose with nutrition, so I recommend one of the supplements that has helped me and I hope it will help you.
Adult recommendations are 300-400 mg and the official recommended daily dose is 375mg.
Is too much magnesium harmful to our organism?
Due to the potential side effects and interactions with medicines, dietary supplements should be taken with medical supervision. People with kidney or liver disease should only take magnesium with medical supervision.
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