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What to consider when choosing magnesium in tablets?

What to consider when choosing magnesium in tablets?

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Magnesium deficiency is a common problem that a large proportion of the population is facing. To provide the body with the right dose, use the appropriate menu, and when it turns out to be insufficient - undergo supplementation? What to know before buying magnesium tablets?

Magnesium deficiency - how to avoid it?

Daily recommended magnesium intake ranges from 250 to 400 mg. It depends on sex, age, health and body weight (it is assumed that about 5 - 6 mg of magnesium falls per 1 kilogram of body weight). In the event of deficiency symptoms, in particular when it is not possible to maintain a properly balanced diet, you will need to take special supplements. The preparations available on the market differ in price, quality and form. You can choose from tablets, capsules, effervescent tablets and lozenges. Such supplements are often enriched with other active substances such as calcium, potassium, zinc and B vitamins.

Three young women feeling unwell and drinking efferfescent tablets to fight a headache and hangover

Bioretension and magnesium absorption

When buying magnesium in tablets, special attention should be paid to the chemical form in which it occurs, as well as the source of its origin. It's best to opt for its natural version, i.e. derived from minerals. This type of magnesium is obtained from sea water and brine found in rock salt deposits. This is a very important factor, as the source significantly affects the degree of absorption of the supplement taken. The process of its absorption occurs largely in the small intestine, and the longer it lasts, the more effective it is.

The next important issue is the bio-retention factor, i.e. the body's ability to use nutrients and minerals. Its degree is determined by how much of the component has been excreted in the urine and faeces. The smaller the loss of magnesium supplied, the higher its bio-retention rate. Its high level can also be demonstrated by its high level in plasma and blood cells.

There are organic and inorganic connections of magnesium. Organic salts have a structure similar to magnesium compounds found in food, and soluble in food content are better tolerated by our body. This group includes, but is not limited to, magnesium citrate, magnesium lactate and ascorbate. Inorganic forms of magnesium, such as magnesium carbonate, are recommended for both deficiencies and to neutralize the symptoms of hyperacidity in patients who suffer from indigestion and reflux. In stores you can also find magnesium chelates, i.e. complexes containing glycine.

Perfect magnesium in tablets, or what?

The best magnesium in tablets is one that has been tailored to the individual needs of the patient. Probably not everyone of us is aware of this, but failures in oral supplementation with this element are often associated with taking too small portions of the drug. The type of magnesium we should take should not only be determined by the number of milligrams of the element in the tablet determining the frequency of their intake, but also the pharmaceutical form and origin. It is also extremely important that magnesium significantly binds to blood proteins in such a way that it remains in the body for a sufficiently long time. Its bio-retention allows it to be retained in the blood and tissues, using it properly by the body.

The big advantage of magnesium supplements is their shell that protects against stomach acid and allows them to reach the appropriate absorption site in an unchanged form. It is worth to get magnesium with vitamin B6, which facilitates the transport, absorption and maintenance of intracellular magnesium ions. More information on such a preparation can be found at: //

Magnesium is best taken about 1-2 hours after a meal, never during it. It should be taken for a long time, without breaks, even if we did not observe quick effects of the treatment.

Magnesium overdose - is it possible?

Hypermagnesaemia, i.e. excess magnesium, is a phenomenon less common than hypomagnesaemia, i.e. its absence. We can deal with it in a situation when there is a conscious intake of large doses by the parenteral route, for example as a result of improper supplementation with kidney problems and in the treatment of postpartum eclampsia. Physiological disorders of regulation of its level in the body may also be responsible for high magnesium levels. Excess of this element may manifest itself as weakness, reduced pressure and dizziness.

Attention! The above advice is only a suggestion and cannot replace a visit to a specialist. Remember that in case of health problems, it is imperative to consult a doctor!


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