Food consumed sometimes do not provide enough magnesium to the body's daily needs.
You can increase your intake of magnesium and protect health by magnesium supplements.
The Importance of Magnesium Supplements
Recent surveys show that many people who do not get the daily recommended amount of magnesium in their diet.
Despite this disadvantage is not strong enough to cause certain symptoms, adequate amounts of magnesium in the diet can affect the health and increase the risk of heart disease and osteoporosis.
Magnesium functions
Magnesium is important to accelerate the body's metabolism. Magnesium helps the body break down and use carbohydrates, fats, proteins, and several minerals including calcium, zinc, and copper.
Magnesium relaxes blood vessels and lowers blood pressure lower. Magnesium can help, arrhythmias (irregular heart beat) and reduce the incidence of migraine.
Magnesium is important for bone health, so that magnesium deficiency can lead to osteoporosis. Magnesium is also important for muscle function. Adequate amounts of magnesium can cause muscle cramps.
Sources and types of magnesium supplements
Magnesium is found in green leafy vegetables, nuts and seeds, but only a third of magnesium in the diet can be absorbed by the body.
Magnesium can also be found in various forms of supplements, including magnesium oxide and magnesium citrate.
Magnesium can be absorbed by the body only 35-40 percent. While magnesium citrate is more easily absorbed than magnesium oxide.
Magnesium intake
To ensure a sufficient amount of magnesium from food, eat lots of green leafy vegetables like spinach and kale, cold-water fish, such as salmon and halibut, as well as a variety of grains and nuts.
In addition, you can also take supplements with 250 mg of magnesium as part of the daily diet. Look for a supplement that provides magnesium in the form of magnesium citrate or aspartate for the best results.
Magnesium dose
Dose of magnesium per day is recommended as follows:
- Men aged 19-30 years: 400 mg
- Men aged 31 years: 420 mg
- Women aged 19-30 years: 310 mg
- Women over the age of 31 years: 320 mg
- Pregnant women aged 19-30 years: 350 mg
- Pregnant women over the age of 31 years: 360 mg.
However, the above daily dose just sufficient to meet basic needs, not to achieve optimal health.
Therefore, magnesium supplements are needed to ensure that the body sufficient magnesium.
warning
Magnesium supplements in high doses (more than 350 mg per day) can cause diarrhea.
To treat certain drugs and antibiotics such as gentamicin and variables such as furosemide medication for heart failure or renal insufficiency, the levels of magnesium can reduce the body.
Magnesium can also interfere with the absorption of certain drugs, including the anti-malarial drug.
Consult your doctor before taking magnesium supplements while taking certain medications, or if you keep track of your disorder.
