Magnesium är en viktig mineral för vår kropp!

Magnesium is an important mineral for our body!

Magnesium is one of the most important minerals in our body and about half is bound to the bones and the rest to the muscles and other soft connective tissues. Magnesium is also the fourth most abundant mineral in our body. Without magnesium, the body will not be able to perform basic functions such as muscle contractions, heart rhythm and blood pressure regulation.

Magnesium has many benefits and can help improve digestion, energy production, bone health, sleep quality and protein synthesis. It can also relieve constipation and reduce anxiety and stress.

Magnesium deficiency

Magnesium deficiency is a common problem. There are many health problems associated with magnesium deficiency. Are you experiencing any of the following symptoms? Do you feel tired all the time, have trouble sleeping, are irritable or have muscle cramps? If so, you may have low levels of magnesium.

Magnesium is an important mineral for our body, and these symptoms may indicate a magnesium deficiency. If you think you may be deficient in magnesium, talk to your doctor or do your own test at, for example,

Avoid excessive levels of magnesium

Magnesium is an important mineral for health, but too much magnesium can be problematic. High levels of magnesium can cause gastrointestinal disturbances that include diarrhea, nausea, and vomiting. In extreme cases, magnesium toxicity can lead to kidney failure.

The kidneys help regulate the amount of magnesium in the body. If you take in too much magnesium, the excess magnesium will be removed from the body through the urine. Therefore, a healthy person cannot get too much magnesium through food or through magnesium supplements. Exceptions include people with kidney failure, as well as some elderly people.

How much magnesium daily?

The recommended daily allowance of magnesium is 280 mg for women and 350 mg for men. The recommendation for children aged 6 to 9 is 200 mg and for children aged 10 to 13 it is 280 mg of magnesium per day.

Where do I get magnesium from?

Magnesium is found in several foods. Good sources of magnesium are e.g. whole grains, avocados, green vegetables, beans, nuts and seeds. Magnesium is also found in various drinks, such as coffee and water. Dark chocolate is also a source of magnesium!

Ten foods high in magnesium

There are many foods that contain high levels of magnesium. Here are ten good examples:

  1. Spinach
  2. Nuts
  3. Dark Chocolate
  4. Quinoa
  5. Almond
  6. Black beans
  7. Avocado
  8. Sesame seeds
  9. Salmon
  10. Broccoli

Magnesium and pregnancy

Magnesium citrate is a magnesium supplement that is often recommended for pregnant women. The reason for this is that magnesium helps to relax the muscles, which can be good for alleviating some of the pregnancy symptoms like cramps and fatigue. Magnesium citrate is also believed to be helpful in preventing preeclampsia, a condition that can be dangerous for both mother and baby. While magnesium citrate is generally considered safe for pregnant women, it's always best to check with a doctor.

Magnesium and cramps

Magnesium is a mineral that is necessary for nerve and muscle function, but also for energy production. Magnesium supplements can help replenish magnesium stores in the body, which can help relieve cramps and relax muscles. Additionally, magnesium can help reduce inflammation. For best results, magnesium supplements should be taken with food.

When should I take my magnesium supplement?

You can take magnesium at any time of the day. However, it is recommended to take magnesium in the evening before going to bed as it can help the muscles and nervous system to relax and improve the quality of sleep. You may be able to split your daily magnesium dose and take half in the morning and half in the evening.

We recommend taking magnesium with meals. If you are taking other supplements such as iron supplements to try to increase iron levels, do not take magnesium at the same time, as magnesium can interfere with the absorption of iron.

Did you know this about different forms of magnesium?

The form of magnesium matters when it comes to absorption. In dietary supplements, magnesium is bound to another substance, for example the substance citrate. The three most common forms of magnesium are magnesium oxide, magnesium citrate and magnesium bisglycinate.

The chelated forms of magnesium are highly absorbent because they are bound to certain forms of liquid/acid. Some forms of magnesium can cause stomach problems in some people. For example, magnesium oxide needs the acidity of stomach acid to be absorbed and can thus irritate the stomach.

A good combination of three different quality magnesium supplements

Aarja Health's Magnesium contains three forms of magnesium that are quickly absorbed by the body; magnesium citrate, -bisglycinate and -taurate. All three have their special characteristics. Below you can read more about why we chose these forms of magnesium.

Magnesium citrate is a mixture of magnesium carbonate and citric acid, and one of the forms of magnesium that is absorbed the fastest in the body. Magnesium citrate is a very common form of magnesium and is one of the best known chelated forms. It does not need stomach acid to be absorbed.

Magnesium bisglycinates are one of the forms of magnesium that are friendliest to the stomach and are most efficiently absorbed by the body. Magnesium is bound to the amino acid (glycine), and the ratio between glycine and magnesium is 2:1. If your daily dose of magnesium is high, this form of magnesium is a good choice as it does not irritate the stomach. Glycine has a calming effect so this type of magnesium is excellent to take in the evening as it can improve the quality of sleep.

Magnesium taurate, like bisglycinate, is stomach-friendly and well absorbed. Magnesium is bound to an amino acid (taurine). Taurine increases the formation of the neurotransmitter GABA, a calming and sleep quality-promoting neurotransmitter. Taurat is also considered a good supplement to improve your cardiovascular health.


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