Dietary supplements in simple and clear terms II.
Magnesium in the spotlight in January
In December we looked at the benefits of vitamin D supplementation. This time we share useful information about magnesium as a dietary supplement! There are almost 90 different minerals in the human body. Magnesium is one of the most important of all minerals, being involved in almost all complex enzyme reactions in the body.
The versatile face of magnesium:
- is contained in almost all our cells, so it is involved in energy production, for example
- plays a role in protein synthesis
- essential for the nervous system and muscle function
- is involved in the structure of teeth and bones
- activates vitamin D, so it is key to the proper utilisation of vitamin D
Our magnesium-rich foods: dark green leafy vegetables (sorrel, spinach, chives, parsley), nuts and oil seeds, dark chocolate with high cocoa content, rosehips.
Unfortunately, the absorption of magnesium in the body is not 100 %, but between 24-75 %, and if we add to this the fact that the majority of people are eating less and less plants, and that the magnesium content of crops is decreasing due to the depletion of arable land, we soon realise that a large part of the population is likely to be magnesium deficient, or at least have insufficient magnesium levels.
Risk factors or absorption may be further impaired:
- stress
- intense physical activity
- inadequate diet (high intake of sugar, cereal flour, alcohol, coffee)
- calcium supplementation
- low stomach acid, use of acid reducers (e.g. proton pump inhibitors)
Blood tests are not reliable!
The magnesium in our body:
- 60 %-a in bone,
- 27 %-a in muscle cells,
- 6-7%-a in liver cells,
- less than 1 % in blood serum
Because there is very little magnesium in our blood, blood tests give an inaccurate indication of magnesium levels (the most reliable way to determine magnesium status is by ionic magnesium testing, but this is rarely done).
Recommended daily intake and intake form:
Typically 5-10 mg/kg body weight of magnesium is all you need per day, this is the total intake, not just the supplementation from the supplement.
Two things determine how effective a magnesium supplement is:
- the amount of elemental magnesium present
- the bioavailability of magnesium (determined by its origin)
What does „elementary” mean? Magnesium is an element, and „elemental” means that we should not calculate by the weight of the compound containing magnesium, but by the pure magnesium in the compound. It is very important to use forms that are readily usable, so only organic forms are recommended for everyone: bisglycinate, orotate, malate, citrate! The magnesium content of organic forms ranges from 6 to 15%. Magnesium bisglycinate is the least likely to cause diarrhoea in sensitive individuals.
Avoid magnesium oxide (the most common and cheapest form of magnesium on the market, extremely poorly absorbed, only 5 %! is utilized)
What diseases and conditions can magnesium help prevent?
- Can help prevent heart attacks and heart rhythm disorders
- Beneficial in the treatment of asthma and respiratory diseases
- As it is essential for muscle function, it eliminates muscle fatigue, cramps and menstrual pain
- In combination with a proper diet, it can help prevent the development of type 2 diabetes and alleviate its complications in people already diagnosed with the disease
- It also contributes to proper immune function by participating in the synthesis of glutathione (an antioxidant).
February will be the month of selenium!
Everyone should take care of their body and health, join us!