Magnesium – what is worth knowing about this ingredient and its supplementation?

Magnesium is an element that is extremely important for the healthy functioning of the body. Its deficiency can significantly affect the well-being of the body and disrupt the functioning of, among others, the nervous and muscular systems. Why is it so important to replenish magnesium deficiencies and what is worth knowing about its supplementation?

Magnesium - what does it help with?

The correct amount of magnesium in the body is extremely important because it significantly affects the healthy functioning of the body. Replenishing deficiencies of this element will boost energy and improve well-being. Magnesium also has a significant effect on muscle contractility. It will eliminate symptoms such as leg cramps and eyelid tremors. In addition, magnesium has a significant effect on the proper functioning of the heart. Its correct level in the body reduces the risk of cardiac arrhythmia and heart attacks. Magnesium can also strengthen immunity and improve the condition of hair and nails.

Magnesium - what foods contain it?

To ensure proper magnesium levels, it is worth first introducing foods that are high in magnesium into your daily diet. By using products such as high-quality chocolate, cocoa, bananas and nuts, including almonds, pine nuts, hazelnuts and Brazil nuts, as well as oatmeal and dried fruit, you can easily prepare a magnesium-rich dessert. Those who want to increase the amount of this ingredient in their diet should also add parsley, dill and green vegetables such as spinach, peas, Brussels sprouts and broccoli to their daily meals. It is also worth increasing your consumption of dark bread and various types of seeds, such as pumpkin seeds, sesame seeds, poppy seeds and sunflower seeds.

Magnesium during pregnancy – can it be taken?

The correct magnesium content in pregnant women is extremely important for the proper course of pregnancy, as this element affects both the health of the pregnant woman and the proper development of the foetus itself. A woman's need for this component during this period is very individual, but it is noticeably higher. For this reason, women, especially in the second and third trimesters, should consult their doctor about supplementation. During this period, the body has a particular need for various nutrients, including magnesium. The correct amount of magnesium in the body minimises the risk of premature birth, among other things. However, you should consider discontinuing supplementation in the final stages of pregnancy.

Magnesium – which high-quality products are worth choosing?

It is extremely important to choose supplements from a reputable manufacturer offering high-quality products. Magnesium B6 Forte is a product intended for people who want to supplement both magnesium, which is present in this medicinal product in the form of magnesium lactate, and vitamin B6. The product is particularly useful for people taking medication to treat high blood pressure. In this case, there is a risk of leaching and therefore potential deficiencies of these components in the human body. Magnesium Skurcz is a supplement that, in addition to the element itself, also contains potassium and B6. This product is dedicated to adults struggling with nervous system disorders and related ailments resulting from deficiencies of these ingredients.

Magnesium for children – what should parents pay attention to?

There is a wide range of magnesium products on the market designed specifically for children. Such products contain a dose appropriate for the youngest bodies and come in a form that is pleasant for children. These products should contain smaller doses. Their value is correlated with the child's age and body weight. For children aged 1-3, the daily dose is approximately 75 mg, while for slightly older children aged 4-8, it is 130 mg. They can take the form of delicious jelly beans, which children will enjoy eating. Magnesium supplementation in children is particularly necessary when tests have shown a deficiency of this component in the child's body. In addition to supplementation, it is equally important to look at the child's diet. It is worth considering whether products containing magnesium that are not liked or cannot be consumed by the child could be replaced by other foods rich in this ingredient. It is also important to determine the cause of the deficiency. When supplementing, it is worth paying attention to products that also contain vitamin B6, which increases the absorption of magnesium. When choosing a product, it is also worth considering the form of the preparation preferred by the child. Younger children may be reluctant to use a product in tablet form, in which case it is better to opt for an alternative that is more attractive to the child.

Magnesium before bedtime – what does it help with?

Although the recommendations for taking magnesium include information that the preparation should be taken primarily after a meal, there are no recommendations as to the exact time of day. The most important thing is that the medicinal preparation containing magnesium is taken regularly and consistently. The evening before the last meal may be a suitable time of day to take the supplement. People who struggle with sleep problems due to irritability, stress or anxiety can particularly benefit from taking this element at this time. This is due to its beneficial effects on the functioning of the nervous system. Its effects include, among others, reduction of tension and stress. In addition, studies have shown that people who take it can expect longer and more effective sleep. The only thing to remember is to follow the recommended dosage. Exceeding it may cause an effect opposite to the intended one. An excessive amount of this element in the body may be associated with hypermagnesaemia, one of the symptoms of which is insomnia.

Magnesium – forms in which it is available on the market

These can be both organic and inorganic salts. Magnesium citrate is considered to be a highly absorbable form. In this case, the absorption rate can reach up to 90%. Another organic salt that can be well absorbed is magnesium lactate, which has a high level of bioavailability. Although organic salts are usually more absorbable, in the case of inorganic salts, it is worth paying attention to supplements containing magnesium chloride, as they are considered to be the most absorbable in this category. This form of supplement is ideal after training. Other options available on the market include magnesium malate, which provides a significant dose of energy, magnesium chelate, which is recommended for pregnant women, and magnesium threonate, which is ideal for people with nervous system disorders.