What is magnesium needed for and why is it the “vitamin of youth and health”: a complete guide for women, men and children

1. MagniuM

|

2. Articles

|

3. How to take magnesium and do we need it at all?

Date of publication: 08/02/2019

The benefits of magnesium, as the most abundant mineral in the human body, have been known for a long time. There are practically no biochemical processes that can proceed normally without this substance. We all know that to saturate our body with the necessary vitamins and microelements, we need to focus on a healthy diet and lifestyle. After all, it is from food and water that we get a huge amount of useful substances that ensure the vital functions of the body. Mg is one of the essential minerals for the human body. You will learn where to get it from, where it is found in the greatest quantities and how to take magnesium from our article. All information provided is scientifically sound and is based on many years of clinical research and patient experience.

Benefits of magnesium

This microelement is concentrated in different quantities throughout the human body. It is found in bone tissue, heart muscle, brain, muscles, soft tissues and fluids. Mg is involved in the production of protein, which is essential for muscle building, helps with the breakdown of glucose, and removes harmful substances from the body. In addition, it is necessary for the functioning of internal secretion organs. These are organs such as the thyroid, prostate and pancreas, and adrenal glands. Mg is responsible for the production of certain groups of hormones, such as adrenaline and serotonin. Our body actively begins to produce adrenaline in stressful situations, and serotonin regulates mood and helps cope with depression and nervousness. Serotonin is also called the hormone of joy.

Experts call other functions of this microelement:

• ensuring the normal functioning of the immune system;
• normalization of blood pressure and heart rate;
• calming effect on the nervous system, preventing depression and stress;
• assistance in the production of insulin, regulation of blood glucose levels, reducing the risk of diabetes;
• strengthening bones, teeth, helping in the absorption of calcium;
• protein synthesis and activation of metabolic processes;
• help with diseases of the respiratory system;
• removal of toxins, cholesterol, waste;
• preventing the formation of blood clots;
• muscle mass growth;
• reduction of pain during menstruation and symptoms of menopause in women.

Let's look at some of the microelement's functions in more detail.

Benefits for women

This substance has many benefits for the female body. For example, the regularity of menstruation, the course of ovulation and the successful course of pregnancy depend on its concentration in the body. During menstruation, it relieves pain, improves mood, and reduces nervousness. At a certain age, Mg reduces the symptoms and manifestations of menopause, which cause a lot of discomfort to the fair sex.

Mg is necessary for women at any age. It helps them remain desirable and attractive, despite the years they have passed. The element makes the skin elastic and moisturized, gives it a healthy glow, prevents the appearance of facial wrinkles, and prevents the formation of edema.

The influence of the mineral on hair, nails and teeth, which it makes stronger, is invaluable. In addition, Mg speeds up metabolism, promoting faster fat burning. This occurs due to the removal of toxins, waste, cholesterol and other harmful substances from the body.

Beneficial effect for men

For the male body, Mg also has only benefits. The substance takes an active part in the production of the male sex hormone – testosterone. This hormone is responsible for potency and the ability to reproduce. In adulthood, the body of the stronger sex needs an increased supply of microelements, since with age, cells produce special proteins that interfere with the production of testosterone in sufficient quantities and interfere with the normal functioning of the hormone. Mg neutralizes the harm of these proteins, stimulates testosterone production and increases the sexual life of men.

Effect on the nervous system

One of the most important functions of the element is the regulation of the nervous system. It has a positive effect on memory and the assimilation of received information, as it helps to increase the sensitivity of brain neurons, which are responsible specifically for long-term memory. Therefore, with sufficient concentration in the body, even an elderly person will be able to successfully remember and process the information received.

Mg helps in reducing stress, depression, and nervous excitability. This occurs due to a decrease in the level of the hormone cortisol in the blood, which is produced by the body in a tense situation.

The effect of the mineral has been clinically proven for sleep disorders, migraines, anxiety, and panic attacks. Melatonin is responsible for quick awakening and, conversely, for switching the body into “sleep mode”. By participating in its production, Mg helps stabilize the biological rhythm, fights insomnia and its consequences - nervousness, irritability, drowsiness, fatigue.

Effect on the cardiovascular system

Many clinical studies have been conducted on the effect of Mg on the heart and blood vessels. As a result, it was proven that with a sufficient concentration of the element in the human body, the likelihood of developing diseases of the cardiovascular system is reduced several times. By following a diet enriched with this substance, it is possible to reduce the risk of stroke and blood clots.

In addition, magnesium preparations are successfully used in the treatment of hypertension. The trace element fights the symptoms of the disease, reduces spasms of the walls of blood vessels, and reduces the likelihood of the formation of cholesterol plaques. The mineral also minimizes the risk of developing atherosclerosis and improves blood clotting.

Effect on the musculoskeletal system

Mg is the most important building material for bones in particular and the skeleton in general. It is necessary for normal growth and development of bone and connective tissue. The substance is responsible for the exchange of minerals in the bone structure, for its strength and integrity. Since it is Mg that promotes the successful absorption of calcium, the formation of healthy bones is impossible without this element. With its deficiency, the risk of frequent fractures increases, since bone tissue without magnesium and calcium becomes very vulnerable.

Also, the participation of the mineral in the absorption of calcium affects the strength of teeth and tooth enamel. This mineral is often used in the treatment of plaque, periodontal disease, and gum disease.

Potassium and magnesium deficiency as risk factors for diseases

Potassium.

Arterial hypertension (HTN) is a major risk factor for the development of CVD, stroke and kidney damage and affects approximately 1 billion people worldwide. One of the reasons for the hypertension pandemic in Russia is high consumption of table salt and low consumption of potassium. The ratio of sodium and potassium in urine in hypertension exceeds 5.7 [18].

Moderate intake of potassium from food can lead to a decrease in blood pressure (BP) in people with hypertension, especially in the absence of drug therapy, consumption of large amounts of sodium and/or insufficient potassium (<3500 mg/day). Unlike sodium, potassium increases blood flow and promotes vasodilation as a result of hyperpolarization of the membranes of vascular smooth muscle cells after activation of Na+/K+-ATPase and potassium channels. K+ ions are also released by endothelial cells in response to neurohumoral mediators and contribute to the process of endothelium-dependent vascular relaxation [1].

An increase in potassium intake of 1.64 g may reduce the risk of stroke by 21% (p=0.0007) and CVD in general. Increasing plasma potassium concentrations improves ventricular repolarization and reduces the risk of arrhythmia in patients with hypertension taking non-potassium-sparing diuretics, which may impair glucose tolerance and increase the risk of developing type 2 diabetes mellitus (T2DM) by reducing insulin secretion in response to a glucose load [19]. , 20]. The administration of potassium supplements with thiazide diuretics avoids disturbances in insulin secretion in response to a glucose load [21].

Moderate dietary intake of potassium does not cause severe hyperkalemia or worsening renal function in people with normal renal function, even with renin-angiotensin-aldosterone system blockers. Particular caution should be exercised only in patients with severely impaired renal function [22]. Increased potassium intake is recommended for patients without impaired renal potassium metabolism to control high blood pressure and prevent stroke [23, 24].

Magnesium

is an essential cofactor of more than 40 enzymes necessary for carbohydrate metabolism (hexo- and glucokinase, phosphofructomutase, etc.) and more than 30 enzymes for lipid metabolism (medium-chain acyl-CoA synthetase and long-chain fatty acid ligase, lecithin cholesterol acyltransferase, etc.). Against the background of magnesium deficiency, the activity of these enzymes drops sharply, which contributes to an increase in fat mass, the risk of hypertension, obesity, cholelithiasis, etc. Thus, in patients with obesity and hypertension of the 3rd degree, the level of magnesium in the blood is lower than with hypertension of the 1st degree [25] .

The results of a large-scale Russian study revealed the presence of magnesium deficiency in 47.8% (n=2000) of people who applied to medical institutions. Only 6% of adult patients aged 18–50 years (n=1453) of medical organizations in the Central, North-Western, Northern and Siberian Federal Districts of Russia were provided with magnesium. Magnesium deficiency has been associated with hypercoagulability, neurological pathology (partial epilepsy, neuroses, alcohol dependence syndrome) and chronic inflammation (ulcerative colitis, allergies, coronary heart disease) [3].

Magnesium deficiency is associated with low bone mass and osteoporosis, disruption of the structure (dysplasia) of connective tissue due to destabilization of transport RNA, with a decrease in the activity of hyaluronan synthetases and an increase in the activity of metalloproteinases, hyaluronidases and lysine oxidase [2].

With chronic magnesium deficiency, the Mg2+:Ca2+ ratio is disrupted (normally 1:2) [7]. A higher dietary Mg2+:Ca2+ ratio corresponds to a lower incidence of osteoporosis and increased bone mineral density in men and women [2].

Hypomagnesemia is also a risk factor for obstructive pulmonary disease, metabolic syndrome, T2DM, Alzheimer's disease and CVD [26–31]. It has been shown that an increase in magnesium intake for every 100 mg/day is accompanied by a significant reduction in the risk of stroke by 7%, heart failure by 22%, T2DM by 19%, and overall mortality by 10% [32].

The randomized clinical trial PREDIMED (Prevention with the Mediterranean Diet) found an inverse relationship between dietary magnesium intake and the risk of all-cause and cancer-related mortality. Those with high magnesium intake had a 34% lower risk of death due to lower blood pressure, platelet aggregation, arterial calcification and remodeling; as well as anti-inflammatory effects, improving endothelial function. It acts as a natural calcium channel blocker by competing with sodium for binding sites on vascular smooth muscle cells, increasing prostaglandin E levels, binding to potassium, inducing endothelial-dependent vasodilation and lowering blood pressure. Magnesium is also a cofactor for the enzyme delta-6 desaturase, which limits the conversion of linoleic acid to gamma-linolenic acid, promoting the formation of prostaglandin E1. Its hypotensive effect is potentiated by combination with potassium [33].

By regulating the transmembrane transport of sodium and potassium ions and blocking calcium, magnesium can influence the frequency of cardiac arrhythmias. Its deficiency disrupts the functioning of membrane ATPase and the transfer of sodium from the cell and potassium into the cell. The vasodilating, anti-ischemic, antiplatelet, antiarrhythmic and anti-inflammatory properties of magnesium help reduce the risk of CVD and mortality from them [34].

Magnesium can play a preventive role, preventing the development of T2DM, osteoporosis, bronchial asthma, preeclampsia in pregnant women, migraine and CVD, the formation of kidney stones, the development of cataracts, depression, etc. [15, 35, 36].

Why is magnesium deficiency dangerous?

According to the results of a study by scientists from different countries, almost half of the world's population suffers from hypomagnesemia.

Hypomagnesemia is a lack of magnesium in the human body, accompanied by severe symptoms from the nervous, cardiovascular, immune, genitourinary and digestive systems.

Even people who try to lead a healthy lifestyle and follow a proper diet are not immune from the occurrence of such a pathology.

Doctors believe the causes of Mg deficiency are:

• food products containing a small concentration of the element;
• poor absorption of the substance by the body caused by high levels of calcium and phosphates;
• violation of metabolic processes;
• exposure to medications such as laxatives and antibiotics;
• poisoning with heavy metal products;
• strict diet or intravenous nutrition for therapeutic purposes.

Experts also call intestinal dysfunction one of the reasons for the deficiency of the substance. Its functioning can be affected by surgical interventions, dysbiosis, and diseases of the small intestine.

The body tells us about a lack of magnesium with a number of symptoms that manifest themselves in all organs and systems.

1. Pressure surges.
2. Tachycardia and arrhythmia.
3. Insomnia, irritability, fatigue, nervousness, headaches, decreased concentration, memory impairment.
4. Spasms in muscles and joints, convulsions.
5. Abdominal pain and diarrhea.
6. Brittle hair and nails.
7. Fragility of bones and joints.
8. Depressed and depressed state.

The daily dosage of magnesium required by a person for the normal functioning of all systems differs depending on age.

1. For children aged 0-5 months – no more than 50 mg.
2. For children from 5 to 12 months – up to 70 mg.
3. For a child 1-3 years old – 90-105 mg.
4. Children from 3 to 7 years old need to consume 140-170 mg of the substance per day.
5. Schoolchildren and adolescents aged 7-15 years need 220-260 mg per day.
6. The norm for young people over 15 years of age and adults is 300-350 mg.

It is worth remembering that the need for an increased dosage of the mineral arises in women during pregnancy and breastfeeding, as well as in children and adolescents during periods of intensive growth.

Take magnesium correctly! Find out more →

How much magnesium should I get each day?

If your magnesium levels are low, your doctor, nurse practitioner, or physician assistant (PA) may prescribe magnesium supplements by mouth or IV.

The table below, compiled by the National Institutes of Health (NIH), shows the recommended daily intake of magnesium for children and adults.

to come back to the beginning

How to take Mg correctly

Scientific research has proven that each of us needs this trace element. But few people know how to take magnesium, if it is vitamin supplements, how long to take them and whether they can be combined with other medications.

When taking magnesium supplements, it is important to maintain a balance of Mg, Ca, vitamins K2 and D.

• Ideally, the ratio of Mg to Ca should be 1/1. The fact is that calcium in large quantities reduces the absorption of magnesium. Therefore, if your diet contains a lot of calcium, then, accordingly, it is necessary to increase your Mg intake.
• Vitamin K2 performs a restorative function in diseases of the cardiovascular system and damage to bone tissue. By neutralizing calcium from the lining of blood vessels and moving the mineral into the bones, vitamin K2 prevents congestion and blood clots, while increasing bone strength.
• Vitamin K2 and D have a complex effect on the mucous membrane of the arteries and prevent the formation of calcium crystals. Together with magnesium, vitamin K2 helps lower blood pressure, which increases due to vascular dysfunction.

Vitamin complexes and medications

Among the pharmacy options for magnesium preparations, the most famous and widely used are Magne B6, Magne B6 Forte, Magnelis B6, Magnesia, Asparkam, Panangin, Complivit Magnesium.

1. Magne B 6 is taken 3-4 times a day, 1 ampoule. Its contents are dissolved in half a glass of water. After normalization of Mg concentration in the blood, it is recommended to stop using the drug.
2. Magne B 6 Forte is recommended to drink 3-4 times a day, 1 tablet during meals, with a glass of water. The course of treatment is 1 month.
3. Magnelis B 6 should be taken 6-8 tablets throughout the day. After normalization of Mg levels in the body, it is recommended to stop taking it.
4. Magnesia (magnesium sulfate) has several forms of release - injection solution, powder for suspension, balls. This drug should only be taken as prescribed by a doctor. It is he who determines in what form the medicine should be used and its dosage.
5. Asparkam also has two forms of release - tablets for oral administration and injections for intravenous administration. Only the attending physician can prescribe this drug, choose its form and the correct dosage.
6. Panangin is intended only for intravenous administration via a dropper. The dosage, 1 or 2 ampoules at a time, is prescribed by the doctor. The drug is administered together with glucose.
7. Complivit Magnesium is produced in the form of tablets, which are taken once a day with meals for a month.

Any drug and vitamin-mineral complex has a number of contraindications, so before you start taking this or that drug, you should consult with your doctor.

Additional sources of potassium and magnesium

In the diet of patients with chronic diseases, pregnant women and other groups of the population, specialized food products and biologically active food additives (BAA) containing significant amounts of potassium and magnesium can also be used [12]. Thus, long-term (more than 4 weeks) intake of potassium as part of dietary supplements by 1900 patients with hypertension contributed to a decrease in systolic blood pressure by 4.48 mm Hg. Art., and diastolic - by 2.96 mm Hg. Art. The most pronounced antihypertensive effect was observed with an initially low (<3500 mg/day) level of potassium intake, high sodium intake (≥4 g/day), a high Na/K ratio in the diet, and the absence of antihypertensive therapy [1].

One of the ways to compensate for the deficiency of potassium and magnesium is the preventive use of salt, in which part of the sodium chloride is replaced with potassium and magnesium salts (68% sodium chloride, 27% potassium chloride and 5% magnesium sulfate). This salt is used instead of regular salt for cooking and adding salt to food.

Dried mineralized seaweed Lithothamnium coralloides

and/or
Lithothamnium calcareum
(6.6%) with 30–34% calcium and 2.3–3.3% magnesium, corresponding to 400–600 mg/100 g soluble magnesium.
The edible seaweeds aosa ( Ulva pertusa
), kelp (
Laminaria japonica
) and others contain 400 to 600 mg of magnesium per 100 g. However, its bioavailability from algae is very low (less than 5%) [41].

In practical medicine, salts of inorganic acids (oxide containing 60% magnesium, carbonate - 28.6%, 7-aqueous sulfate - 9.7%, anhydrous sulfate - 20%), organic acids (magnesium citrate with 15 .8% magnesium, lactate - with 11.9%), chelates with amino acids (magnesium aspartate - magnesium complex 4-water contains 6.6% magnesium). When using inorganic magnesium salts, pregnant women often develop side effects: hot flashes, nausea, headache, decreased heart rate associated with incorrect dosage [8]. Therefore, it is preferable to use its chelates or salts with organic acids (magnesium citrate and magnesium lactate) [17]. Water-soluble citrate is one of the safe forms of magnesium, because it takes part in the Krebs cycle.

Along with single preparations containing potassium (potassium chloride, potassium orotate) or magnesium (magnesium lactate dihydrate, magnesium pidolate, magnesium orotate, magnesium sulfate), complex preparations are used that include both macroelements (potassium aspartate + magnesium aspartate: for example, the drug Panangin). Panangin (1 tablet contains potassium aspartate 158 mg and magnesium aspartate 140 mg) has been used for a long time in domestic and world practice, being one of the most studied and effective preparations of potassium and magnesium aspartate. The undoubted advantage of this drug is the combination of potassium and magnesium, which makes it possible to manifest their synergistic effect [42]. This combination is all the more justified since the metabolism of potassium and magnesium is closely related, and clinically significant hypomagnesemia usually develops against the background of hypokalemia. Aspartic acid, which is part of Panangin, is a natural amino acid that promotes the penetration of potassium and magnesium ions into cells, where it is included in metabolism, being part of many proteins, and also plays an important role in the metabolism of nitrogenous substances, transamination reactions and the formation of pyrimidine bases.

Despite the fact that Panangin contains nutritional substances, it is registered as a medicinal product, since its effectiveness has been confirmed in clinical studies. The maximum daily dose of Panangin in the complex treatment of CVD is 9 tablets, which provides an additional supply of 10% potassium and 27% magnesium from their recommended daily intake. For preventive purposes, the drug is used as a source of potassium and magnesium in a smaller dose (1–2 tablets 3 times a day) [42]. The small content of minerals in 1 tablet allows for fractional administration of this drug throughout the day, which increases the absorption of macroelements.

Excess magnesium, symptoms, causes

Less common, but no less dangerous, is hypermagnesemia. Despite all the positive properties of the element, its excess has serious health consequences.

Hypermagnesemia is an excess of Mg in the human body.

Pathology appears as a result of excessive consumption of vitamins and medications enriched with Mg. It can also occur under the influence of certain medications, such as laxatives or antacids.

Renal failure can also cause hypermagnesemia.

The pathology is manifested by dysfunction of the digestive and nervous systems and combines a number of symptoms:

• muscle weakness, sometimes reaching paralysis;
• drowsiness, lethargy, weakness;
• a sharp decrease in blood pressure;
• nausea, vomiting, diarrhea, loss of appetite.

Experts call coma and cardiac arrest the most severe consequences of the disease.

Stay normal with Magnium! Find out more →

Which magnesium supplement should you choose?

October 25, 2022
20086

4.9

5

Content

• Why does the body need magnesium?
• What does magnesium do in the body?
• Symptoms of magnesium deficiency
• Top 5 magnesium preparations
• Magne Express
• Magne B6
• Magnerot
• Complivit Magnesium
• Panangin
• What foods are high in magnesium?

Magnesium is found in all tissues of the human body, because this essential element ensures the proper functioning of cells. Today we will tell you in what processes magnesium is involved, what are the symptoms of its deficiency and how to choose a good magnesium supplement.

Magnerot

Magnerot is a magnesium orotate that is usually prescribed to patients with cardiac problems, although the drug can be taken for other symptoms of magnesium deficiency. “Magnerot” is indicated for people who have had a heart attack, with coronary heart disease, heart failure, arrhythmias, muscle pain, atherosclerosis, and lipid metabolism disorders. Magnerot is not cheap and has the same contraindications as previous drugs. In addition, Magnerot should not be taken if you have cirrhosis of the liver or urolithiasis. You need to take the drug 6 tablets per day (for a week). Then - one tablet three times a day.

Magnerot

Woerwag Pharma GmbH & Co. KG, Germany

Magnerot is a magnesium preparation containing magnesium orotate dihydrate.
Magnesium is a macroelement that takes part in energy, protein, lipid and carbohydrate metabolism, as well as the metabolism of nucleic acids. Magnesium inhibits neuromuscular transmission by regulating neuromuscular excitation. Magnesium is a natural calcium antagonist, takes part in the regulation of myocardial contractile function, and is necessary to maintain normal cardiomyocyte function. from 212

4.8 10 reviews

2089

• Like
• Write a review

What does magnesium do in the body?

1. Magnesium is necessary to provide the cell with energy.
2. Without magnesium, B vitamins and vitamin C cannot be synthesized (that is, without magnesium, these vitamins do not enter the body).
3. Magnesium interacts with calcium, strengthening bones, magnesium is necessary for muscle tone, it eliminates cramps and joint pain.
4. Magnesium makes blood vessels strong, reduces blood pressure and regulates heart contractions (necessary for normal rhythm).
5. Magnesium reacts with insulin, helping it penetrate cells, thereby regulating glucose levels.
6. Magnesium helps skin heal after cuts and burns.

This is not a complete list of processes involving magnesium, but it is sufficient to understand how necessary the microelement is for our body.

Magnesium helps:

• in the prevention of headaches;
• cope with insomnia, stress and fatigue;
• relax the muscles;
• cope with depression faster;
• work of the musculoskeletal system;
• keep bones and teeth healthy. Read also How to strengthen the immune system: top 10 vitamins for schoolchildren The best vitamins for schoolchildren. Increases physical and mental endurance, strengthens the immune system, nervous system, bones and teeth.