Introduction
Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body. From energy production to muscle and nerve function, its role is critical for overall health. However, many people have subclinical deficiencies that can affect performance and well-being.
This article delves into the function of magnesium, scientific evidence on its benefits, and how Foodelis supplements can help maintain optimal levels.
Main functions of magnesium
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Muscle contraction and relaxation.
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Regulation of the nervous system and neurotransmitters.
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DNA and RNA synthesis.
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ATP production (cellular energy).
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Regulation of heart rate and blood pressure.
Magnesium deficiency and its consequences
Common symptoms include cramps, fatigue, irritability, insomnia, and arrhythmias. The deficiency can be caused by poor diet, stress, excessive alcohol consumption, or certain medications.
Scientific evidence
A study in Nutrients (2017) evaluated the effects of magnesium supplementation in athletes and active people, finding significant improvements in muscle strength, reduction of cramps and better sleep quality.
Another study published in Physiological Reviews (2015) highlighted the importance of magnesium for the prevention of cardiovascular and metabolic diseases.
Forms of magnesium and their absorption
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Magnesium citrate: high bioavailability, a good option for general deficiency.
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Magnesium glycinate: excellent absorption and fewer laxative effects.
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Magnesium oxide: lower absorption, used in specific cases.
Foodelis supplements with magnesium
Foodelis offers magnesium in highly bioavailable forms, free of unnecessary additives and combined with vitamins to improve absorption and effects.
Recommendations for consumption
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Recommended daily dose: 300-400 mg for adults.
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Take with food to avoid gastrointestinal discomfort.
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Avoid overdosing to prevent diarrhea.
Myths and realities about magnesium
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Myth: “Magnesium is only good for cramps.”
Fact: It is a vital mineral for many bodily functions, not just muscular ones. -
Myth: “More magnesium is always better.”
Fact: Excess can cause adverse effects; the right dose is key.
Frequently Asked Questions
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Does magnesium help you sleep?
Yes, it contributes to muscle and nerve relaxation, improving sleep quality. -
Can I take magnesium with other supplements?
Yes, it is compatible with most, especially calcium and vitamin D. -
Who should avoid magnesium?
People with serious kidney problems should consult a doctor.
Conclusion
Magnesium is essential for muscle, nerve, and cardiovascular function. Supplementing with quality products, such as those from Foodelis, can significantly improve health and daily performance.
References
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Cuciureanu MD, Vink R. Magnesium and stress. Nutrients . 2011;3(3):1741-1756.
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de Baaij JH, et al. Magnesium in man: implications for health and disease. Physiol Rev. 2015;95(1):1-46.
