Magnesium

NAMES

Name in Portuguese : magnesium (medicine also sold in the form of magnesium chloride [HCl], magnesium carbonate, other magnesium salts)
Scientific name: magnesium (Mg)

DAILY DOSE

The recommended daily dose is:
– 300 to 400 mg (max. 400 mg)

Note to experts: Normal plasma magnesium concentration should be between 0.7 and 2.2 mmol/l.

NUTRIENTS THAT CONTAIN MAGNESIUM

– Magnesium-rich foods include almonds, bananas, beans, broccoli, brown rice, cashews, egg yolks, fish oil, flaxseeds, green leafy vegetables, milk, mushrooms, other nuts, oat flakes, seeds of pumpkin, soybeans, sunflower seeds, wheat germ, sweet corn, tofu and whole grains.

Note
A significant amount of magnesium is found in green vegetables, beans, peas, nuts and unrefined whole grains. Meat, fish and dairy products are generally low in magnesium.

EFFECTS

– Regulation of muscles and nerves, essential action on the activity of certain enzymes, playing a key role in the metabolic region.

 Magnesium deficiency (lack of magnesium), muscle cramps, certain nerve disorders, tired legs, fatigue , stress , dysmenorrhea, hyperactivity (in children), if deficiency-related. Constipation.

Indication:
– Mild to moderate depression (read below in Notes)

NEED

– Disorders in the region of the nerves, heart problems, cramps, headaches, fatigue, hyperactivity (in children), instability, weakness….

EXCESSES

– Diarrhea (loose stools), heart disorders

COMMENTS

– Magnesium (in the form of medicine or food supplement)  can be useful, and therefore, strongly recommended for athletes, especially for victims of cramps; for elderly people (they often lack magnesium), and for victims of stress (students, businessmen, shopkeepers…).

– Depression and magnesium (study)
A study published in June 2017 showed that magnesium taken as a dietary supplement tablet was as effective in treating mild to moderate depression as classic antidepressants often used, such as selective serotonin reuptake inhibitors (SSRIs) such as citalopram or fluoxetine. In this randomized clinical trial, a portion of 126 patients with mild to moderate depression received 248 mg elemental magnesium (500 mg magnesium chloride) daily for a period of 6 weeks or no treatment. The researchers found that in 112 of the participants with usable data, magnesium chloride consumption for 6 weeks led to a significant clinical improvement in the measurement of depression and anxiety symptoms. Another interesting result of this study was that the antidepressant effect of magnesium appeared quickly, already after 2 weeks of treatment and without causing significant side effects. This study was conducted by a team from the University of Vermont in the United States and published in the specialized journalPLoS One on June 28, 2017.

Magnesium and Vitamin D
– One study found that low levels of magnesium make vitamin D ineffective. Lake Erie College of Osteopathic Medicine scientists have observed that vitamin D cannot be metabolized without sufficient levels of magnesium. This means that vitamin D remains stored and inactive for a large part of the population. Patients with optimal magnesium levels require less vitamin D to achieve sufficient vitamin D levels. Magnesium also reduces osteoporosis by helping to reduce the risk of bone fracture, which can be attributed to low vitamin D levels, the statement said. Prof. Razzaque of the Lake Erie College of Osteopathic Medicine, who conducted this study with other researchers. As we saw in this case, in the United States, recommendations for magnesium intake are 420 mg per day for men and 320 mg per day for women, but the standard diet in the United States contains only approximately 50% of this amount. Researchers claim that consumption of magnesium from natural foods has declined in recent decades due to industrialized agriculture and changes in eating habits. This study was published in the March 2018 issue of The Journal of the American Osteopathic Association (10.7556/jaoa.2018.037).

– Magnesium is the fourth most abundant mineral in the human body after calcium, potassium and sodium.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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