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Magnesium Citrate Definition
The magnesium importance is being a little bit overvalued. However, it might be one of the most important minerals for healthy organism. According to wide research, it partakes in more than 300 processes involving enzymes. Therefore, magnesium could prevent from many chronic diseases.
Human body contains less than 30 g of magnesium in total. Even this small amount is fundamental for life. Many people suffer from magnesium insufficiency because of the tendency to eat only industrially prepared food. In addition, magnesium is easily expended during a stressful time, in therapy of various diseases, or intensive physical activity. Therefore, magnesium dietary supplements are recommended to use in order to keep the organism in optimal healthy condition. Magnesium exists in several forms such as magnesium citrate, magnesium gluconate, magnesium sulfate or magnesium oxide.
Magnesium helps in prevention from heart diseases and arrhythmia, reduces chronic fatigue symptoms, lowers high blood pressure, and mitigates asthmatic attacks. This mineral might treat menstruation problems and help in prevention from complications resulting from diabetes.
Benefits and Effectiveness
Magnesium is a mineral partaking in energy production, nerve functioning, muscle relax and bones and teeth creation. In combination with calcium and kalium, magnesium regulates heart palpitation, blood coagulation, and insulin proper absorption.
Prevention: Present research show, magnesium is effective in prevention and therapy of various heart diseases. The percentage of deaths from heart attack is lower in areas with hard water rich in magnesium. Some scientists assume, if everyone would drink this water, the number of heart attacks would decrease of 19 %. Magnesium also lowers the blood pressure. Therefore, it is beneficial in therapy after a heart attack for its ability to widen blood vessels, and in prevention from arrhythmia. The usage of magnesium might suppress the progress of diabetes type II. American scientists had observed 12 000 healthy people for six. The risk of diabetes initiation was higher of 94 % for those with lowest values of magnesium.
Other benefits: Magnesium relaxes muscular tension. Therefore, it is an effective dietary supplement in case of a sport injury, chronic fatigue or fibromyalgia. Magnesium might mitigate menstrual cramps and to women after menopause, it increases the thickness of bone marrow. Thus, it is an important factor in prevention from osteoporosis. In therapy of asthma and bronchitis, magnesium widens lower respiratory system.
Recommended daily dosage of magnesium is 300 mg per day for men and 280 mg for women. For girls in adolescence as well as in prevention or therapy of certain diseases, the doses should be higher (300 mg).
Magnesium insufficiency: Light deficiency of this mineral might increase the risk of heart diseases or diabetes. Serious insufficiency might cause irregular palpitation, muscular tensions, anxiety, nervosa and fuzziness.
Magnesium surplus: An excessive dosage might induce diarrhea and sickness. More serious symptoms are muscular tiredness, lethargy, fuzziness or respiration difficulties. Magnesium surplus in the organism might radically lower the blood pressure and cause dizziness. Overdosing is almost impossible because the absorption intensity slows with increasing intake of this mineral. Kidneys usually discharge the magnesium surplus through urinary system.
As a prevention of various illnesses, use 300 mg of magnesium every day. In therapy of asthma and arrhythmia, or in recovery from heart attack, use 300 mg twice per day. In therapy of chronic fatigue syndrome, use 150 mg twice per day. In treatment of diabetes or high blood pressure, use 500 mg of magnesium every day.
It is recommended to use magnesium with food. Magnesium dietary supplements might induce diarrhea. If diarrhea occurs, lower the dosage or use magnesium gluconate.
Magnesium is contained in whole seeds, nuts, legumes, dark green leaf vegetables, shellfish and mollusks.
Facts and suggestions
- If one uses magnesium in dietary supplements, he should also use calcium to prevent from mineral imbalance and following difficulties.
- Magnesium citrate is a form of magnesium that is absorb most effectively in the organism. Magnesium oxide is the cheapest from of magnesium, but its absorption is most difficult for the organism.
Patients suffering from renal illnesses should consult the usage of magnesium with their physicians. Magnesium might lower the effectiveness of tetra-cyclic antibiotics. . If one experiences any health difficulties, he should consult using dietary supplements with his physician.
One portion of the wild rice supply an adult organism with one third of recommended daily dosage of magnesium.