Magnesium: Demand, fa & # 39; festival and how to get more – News
Magnesium is one of the most important & # 39; important preservatives for human health, along with sodium, potassium, and calcium. It is known to be essential for a hundred steps of life that keep us healthy (some estimates suggest magnesium needs up to 600 of the natural ingredients in our body!).
Magnesium is important, but surprisingly it is one of the weaknesses of the & # 39; s religion among the masses & that is why it is part of our further recommendations.
Our body contains about 25 milligrams of magnesium, most of which is found in our bones, muscles and brain. About 1% of our magnesium is circulating through our bloodstream.
Magnesium is involved in protein synthesis, nerve fiber, energy metabolism, DNA and RNA, antioxidant properties, muscle fibers and maintaining cardiac output, to name a few.
It is very important for our body to function as it is designed that even shortage of water is known to be weak and active [i].
Why not improve our magnesium status (and how to say it if yours).
The Recommended Nutrition Assessment (RDA) for most people to avoid syndromes is set at 320mg for women and 420mg for men, but dietary studies show that many adults fail to meet these criteria through diet alone. [i].
Western pharmaceuticals have enough nutrients in magnesium to avoid a serious (clinical) injury, but centers are not strong enough to establish a large number of al & # 39; s magnesium compounds. protection for different types. [chronic] diseases [iii].
Over the years our food has become less nutritious and more nutritious as we lean towards the more nutritious food store shelves of the grocery store. Even if you try to eat healthy, unprofessional foods like 2000 calories below, you can only drink under 400mg of magnesium per day, which is a shame for RDA for conservative people:
In addition, many products in our modern lives increase our demand for magnesium either by increasing the loss of magnesium or increasing the amount of magnesium needed.
Some of the & # 39; s amnesium-based amorphous conditions increase the risk of magnesium deficiency or their status [iv]:
- Use of caffeine
- Insulin resistance or type 2 diabetes
- The use of viruses
- Too much alcohol
- Pregnancy and diarrhea
- Proton inhibitor pump or antacid use
- Calcium supplement is used or used in foods and beverages [v][vi][vii]
- Phosphoric acid content (such as dark colas, diet or regular)
- Vitamin D deficiency / deficiency
- Vitamin B6 deficiency / food deficiency
- Great workout
- Emotions or stress
- The number of soluble soluble foods (such as oxide, chloride or type & # 39; citrate is used in most of the other ingredients & # 39; s).
Finding magnesium deficiency is very difficult because there is no single way to measure magnesium status; There are tests to measure coronary arteries, blood vessels, concentration, urine, and drowsiness, but none of the other one can stand to be "pure gold".
Even without & # 39; the clinical manifestations of magnesium deficiency, you can recognize symptoms of magnesium deficiency in yourself from this list of episodes:
In my experience, every time I meet someone who is not as nervous as they would like to hear and do not improve their diet, it is dangerous to assume their magnesium status.
How can you get more magnesium?
The best way to increase magnesium levels and reduce the risk of causes of insufficient magnesium is to eat a lot of baby & # 39; s natural magnesium:
- Nuts & seeds
- Leafy leaves, especially spinach
- Beans and dairy
- Salmon or Halibut
- Dark chocolate
- All of the grains
It looks like the food show above, isn't it? This shows how difficult it is to get enough magnesium. This type of & # 39; in exercise works best when done while also reducing / reducing caffeine and alcohol and limiting food and beverages.
It should also be noted that our magnesium needs to be elevated as we consume a lot of calories from foods and / or supplements, as well as foods and beverages commonly used such as prepared cereal, bread, lemon juice, and & # 39; milk & # 39; n & # 39; s strong and strong but they are a source of bad magnesium.
Calcium is the digestive tract in our body, which means it is good to help with muscle contraction or tension, while magnesium is needed to help balance these effects to allow our muscles to relax. Maybe this is why we are beginning to realize that our strong recommendations for strengthening calcium and enhancing consumption are directly related to the risk of cardiovascular disease? [viii] [ix]] [x]
What about food?
Whenever my regular diet was too large, too limited or too small, I turned to the diet to fill the gaps or the right amount of food. While both vitamins and â & # x20AC; & # x2122; s vitamins are important for good health, magnesium is probably one of the most helpful for many metabolic pathways.
If you study the research you find yourself, you will find hundreds, if not thousands, of well-meaning students studying the & # 39; magnesium supplement in people with or without disease.
What amazes me is that many of these types of symptoms related to deficiency of magnesium are "sub-clinical", meaning problems and magnesium deficiency cannot be detected by the current medical condition, but they are very important to place a responsibility on the health of the people and to place a great burden on our health system as a whole.
Many common conditions (anxiety, depression, hypertension, or glucose adjustment issues) and death awareness (heart attack or stroke) can be reduced or reduced if we combine the right things as we try. cleaning. our food.
Just look at some of the positive effects of magnesium (other than diet) shown in human studies:
- Magnesium treatment can have a beneficial effect on the internal stress of those causing anxiety [xi]
- An increase with just under 400mg of magnesium per day improves blood glucose levels in those with diabetes [xii] increasing insulin sensitivity in non-diabetic subjects with low (but not statistically significant) magnesium [xiii][xiv]
- 3 months of magnesium treatment enhances hsCRP levels (markers of inflammation) in clear cases of leukemia. [xv]
- Improve your blood pressure and blood pressure profile & # 39; & # 39; metabolism-Obese, Weight Weight & # 39; & # 39; different [xvi]
The most common finding is between 200mg to 600mg per day of magnesium, and the side effects of health care begin to come near the middle of this range. In other words, without the â & # x20AC; & # x2122; s diet, more and more smoothies that appear to be effective are online with existing RDAs.
Even at these seemingly low levels of risk, the risk of any adverse events is minimal with magnesium. Most of the things that & # 39; s not uncommon because having too much magnesium are intestinal reactions, as too much magnesium (especially some forms) can cause toxic effects.
If you and your doctor have decided that adding more magnesium is in your & # 39; s price, don't just go out and buy the cheapest magnesium that you can get. Magnesium comes in many forms, many of which are either severely or rarely tolerated.
Magnesium Oxide or Carbonate perhaps the cheapest, most abundant forms found in food products. Abbreviations or & # 39; s creation & # 39; from these types are these reductions. These are common features (insufficient) in regular trading and derivatives. If you take a few milligram of these forms, you want to almost go to the bathroom.
Magnesium Citrate is a cheaper, generic & # 39; in regular salt with good digestion in small doses (under 200mg at the same time). However, if you need a large amount, you may want to refrain from using citrate if possible since most medications are used as an antiseptic or colonoscopy.
Magnesium Glycinate & # 39; s a favorite of nurses because it is very patient and very capable, including large doses. It contains magnesium bases bound to glycine (actually two glycines as bisglycinate). It is a very expensive product, and usually results in a reduced medication compared to other forms. Life Time currently uses Magnesium Bisglycinate in the AM / PM Multivitamin system.
Magnesium Threonate it is a new paradigm that has been shown to be more effective than crossing the blood-brain barrier to exert its influence on cognitive, brain, and immune function. For a great price, it has enough foundation to enhance the overall magnesium status since only & # 39; a few milligrams of magnesium can be delivered in 100mg of the material (so it takes up a lot of space in more strategies) .
Di-magnesium Malate, magnesium salt that combines two magnesium atoms with malic acid, may be the best combination of biological formation (pregnancy), cost, and metabolic support. It is easy on the GI tract, offers a high concentration of magnesium, and is affordable. The malate form is also thought to be helpful in supporting everything from high blood pressure and stress, to poor quality and pain management. Also, the dose of Malic acid is very helpful for all of our cells to use in energy production (ATP) without affecting their metabolism. It is being investigated as a management method for physical and fibromyalgia injuries [xvii].
Investigate your extra minutes at home and you will likely find oxides, carbonates, or citrates in the products you take. Also check out the dose, as the multivitamin / system too & # 39; s many drugs sold in stores only contain 50-100mg of these cheaper, low magnesium forms, which should make you question whether you are taking it something that can actually benefit you.
If you are trying to improve your health and your magnesium status, start by taking a multivitamin supplement (Life Cycle generally contains at least 150mg of magnesium per day in the form of Bisglycinate), and take a & # 39; s extra magnesium to combine with your diet. good. Simply choose the form wisely.
Life Time is preparing to introduce a fixed-dose Magnesium Malate product as well as the risk of a Calcium + Magnesium Malate product for those seeking support for both nutrition and health in general. Speak with a fitness professional today to learn more about what supplements can help improve your health and exercise program, and as always consult your doctor before making any changes to your daily routine.
In health, Paul Kriegler – Registrar Dietitian of the Company
This article is not designed for treatment or prevention of disease, as an alternative to medication, or on behalf of a physician. The usefulness of the suggestions in this and other contexts lies in the choice and risk of the reader.