Magnesium - properties, deficiency symptoms, best sources

Magnesium is associated with the normal function of muscles and the nervous system. When we have cramps or our eyelids twitch, our intuition tells us we are deficient in it. We know to eat dark chocolate to replenish it in our diet. Can magnesium surprise us with anything else? Yes!

Find out what else magnesium is responsible for in the body, what other symptoms of magnesium deficiency there are and check out recipes for magnesium meals. I have written about magnesium without secrets together with experts - Witold Tomaszewski, MD, PhD, and clinical nutritionist Marta Kaczorek. 

Magnesium without secrets.

See also: 

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• The best magnesium 
• Potassium
• Zinc
• Chromium
• Iron
• Selenium
• Iodine
• Copper

Properties of magnesium

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Magnesium, just after potassium, is the most abundant cation in the body , influencing the action of over 600 enzymes ! This means it is involved in a huge number of processes in your body. 

One of its primary roles is to assist biochemical reactionsand. Magnesium is involved in, among other things:

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• converting food into energy,
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• the formation of new proteins from amino acids,
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• in the formation and repair of DNA and RNA,
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• in support of muscle contraction and diastole,
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• regulation of neurotransmitters,
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What does magnesium help with?

• Promotes the proper functioning of the systems: nervous , circulatory  and muscular .
• Facilitates calcium absorption into bone cells .
• Strengthens the skeletal system and prevents osteoporosis .
• May alleviate symptoms of depression and affect mental well-being .
• May affect better quality of sleep .
• Reduces the severity and occurrence of migraines .
• Reduces blood pressure .
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• Regulates blood glucose levels .
• Reduces inflammation in the body .
• Participates in insulin metabolism .
• May relieve symptoms of premenstrual syndrome .
• Has the potential to improve endurance, fitness and strength .

Magnesium is the fourth most abundant mineral in the body. About 50% of the total magnesium in the body is found in the bones. The other half is mainly found inside the cells of the body's tissues and organs. Only 1% of magnesium is found in the blood.

Reduces fatigue

Natu.Care Premium Magnesium + Vitamin B6

• Magnesium content per day: 305 mg
• Additional active ingredients: Vitamin B6 (2.1 mg)
• Form: capsules
• Serving size: 3 capsules per day
• Sufficient for: 30 days

See price

Product description

The Premium Magnesium + Vitamin B6 dietary supplement is a comprehensive product that combines three organic forms of magnesium (citrate, malate, and diglycinate) and vitamin B6 in highly absorbable forms.

Magnesium is an essential mineral without which our bodies cannot function properly. It supports the immune, nervous, and muscular systems, maintains electrolyte balance, and is involved in cell division and the regulation of mental functions.

Research shows that magnesium supplementation is even more effective when accompanied by vitamin B6, which is included in our product. Vitamin B6 is responsible for the proper functioning of the nervous and immune systems, as well as the proper functioning of the heart.

If you want to safely get rid of feelings of fatigue, concentration problems, hair loss, muscle cramps, trembling, or irritability, reach for Premium Magnesium from Natu.Care, tested by the independent, certified laboratory J.S. Hamilton Poland.

Pros and cons

Pros

• Supports the proper functioning of the nervous and immune systems.
• Reduces feelings of fatigue and tiredness.
• Maintains proper psychological functions.
• The purity of the ingredients (free from anti-caking agents, artificial fillers, and additives such as titanium dioxide, microcrystalline cellulose, talc, magnesium stearate, and silicon dioxide) has been confirmed by laboratory tests.
• High absorption of ingredients.
• Soft capsules that are easy to swallow.
• Suitable for vegetarians and vegans.

Cons

• None.

Additional information

Take with a meal, 3 capsules per day.

The capsules should be taken with at least 250 ml of water.

If you have trouble sleeping, it is advisable to take 1 capsule in the morning and 2 capsules in the evening, no later than 4 hours before bedtime.

Avoid combining with products high in calcium (milk, yogurt, cheese), as this may negatively affect magnesium absorption.

Pregnant and breastfeeding women should consult a doctor before starting supplementation.

User review

I’m very impressed with the speed of delivery. The product itself is of high quality and absorbs well. After two weeks of supplementation, I’ve noticed a significant improvement in muscle recovery, especially during periods of intense training. I highly recommend it!

Editor's choice

Magne B6 Forte 100 mg + 10 mg

4.9

• Active ingredients: magnesium ions, pyridoxine hydrochloride
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• Form: tablets
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• Packaging:100 tablets
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• Dose: 3 to 4 tablets
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• Sufficient for:  25 to 33 days
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See price

Product description

Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.

Pros and cons

Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.

Additional information

Magne B6® Forte is a medicine in the form of film-coated tablets for use in magnesium deficiency. The medicinal product contains magnesium ions and pyridoxine hydrochloride (vitamin B6) and is suitable for use in adults and children over 6 years of age. Magne B6® Forte is not a dietary supplement, but a medicine with a high dose of magnesium per tablet in the form of highly bioavailable organic magnesium citrate salt.

Expert opinion

Editor's choice

NeoMag Forte

4.8

• Active ingredients: magnesium, vitamin B6
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• Form: tablets
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• Packaging:50 tablets
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• Dose: 1 tablet
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• Sufficient for: 50 days
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See price

Product description

Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.

Pros and cons

Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.

Additional information

Magnesium and vitamin B6 contribute to the maintenance of normal energy metabolism, the reduction of feelings of fatigue and tiredness, help in the normal functioning of the nervous system and in the maintenance of normal psychological functions. Magnesium helps in the correct functioning of muscles and in maintaining electrolyte balance. In addition, magnesium plays a role in the process of cell division and helps in the correct synthesis of protein. Vitamin B6 contributes to the maintenance of normal protein and glycogen metabolism. In addition, the vitamin helps in the normal production of red blood cells and the normal functioning of the immune system. It also contributes rós to the regulation of hormonal activity.

Expert opinion

Highly digestible

SOLGAR Magnesium citrate

4.9

• Active ingredients: magnesium
• Form: tablets 
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• Packaging: 60 capsules
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• Dose: 2 tablets daily
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• Sufficient for: 30 days
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See price

Product description

Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.

Pros and cons

Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.

Additional information

Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.

User review

Magnesium citrate supports the health of the nervous system, immune system and psychological function. It helps to combat excessive stress and regulates muscle tension by preventing cramps. Recommended during periods of chronic fatigue, stress and high physical activity.

Editor's choice

Doppelherz aktiv Magnesium-B6 Forte 400

4.7

• Active ingredients: magnesium, vitamin B6, thiamine, vitamin B12, folic acid
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• Form: tablets
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• Packaging:30 tablets
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• Dose: 1 tablet
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• Sufficient for: 30 days
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See price

Product description

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.

Pros and cons

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.

Additional information

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement with a high content of magnesium with vitamin B6. The formula has been additionally enriched with B-group vitamins, making it suitable as a comprehensive supplement to the daily diet of adults and adolescents.

Doppelherz® aktiv Magnesium-B6 Forte 400 is a dietary supplement.

Expert opinion

Maglek B6

• Package: 50 tablets
• Dosage: 1 to 2 tablets per day (adults).
• Price: about 11 zł

See price

Product description

Magnesium lactate drug with vitamin B6, which is well absorbed and supplements the deficiency.

Additional information

One tablet contains 51 mg of ions of well-absorbed magnesium lactate and 5 mg of vitamin B6, which facilitates its absorption by the body. The drug does not contain sucrose or lactose. The tablet is not coated, so it is advisable to divide it in half before swallowing.

When buying this product, make sure you get Maglek, not MagleQ B6. The latter is a dietary supplement.

Magnefar B6 BIO

• Package: 50 tablets
• Dosage: 5 to 6 tablets per day (adults).
• Price: about 15 zł

See price

Product description

An effective combination of magnesium and vitamin B6, which supplements the deficiency of this element.

Additional information

One tablet contains 60 mg of magnesium ions in the form of well-absorbed citrate with vitamin B6, which facilitates its absorption. The tablet is coated and has a dividing line, which makes it easier to crush it when one has trouble swallowing. The drug does not contain sucrose or lactose.

Slow-mag

• Package: 60 enteral tablets
• Dosage: from 2 to 6 tablets per day (adults)
• Price: about 10 zł

See price

Product description

Medication with magnesium, safe for people with stomach ailments.

Additional information

The active substance of the drug is magnesium hexahydrate chloride. One tablet contains 64 mg of magnesium ions. Enteral tablets avoid gastric discomfort for people with peptic ulcer disease, since the drug dissolves only in the intestine. The drug does not contain sucrose and lactose.

Magnefar B6 Forte

• Package: 60 tablets
• Dosage: 3 to 4 tablets per day (adults).
• Price: about 20 zł

See price

Product description

The drug is indicated for the prevention and treatment of magnesium and vitamin B6 deficiencies.

Additional information

One film-coated tablet contains 100 mg of magnesium ions in the form of citrate and 10.10 mg vitamin B6, whichóra facilitates its absorption. The coated tablet with a dividing line, makes it easier to crush the tablet if there are problems with swallowing it. The drug does not contain sucrose or lactose.

Magne B6 Forte

• Package: 60 or 100 tablets
• Dosage: 3 to 4 tablets per day (adults).
• Price: about PLN 18-30 (depending on the volume)

See price

Product description

Well-absorbed magnesium in citrate form with vitamin B6.

Additional information

It contains highly absorbable magnesium in the form of citrate. One tablet is 100 mg of magnesium ions and 10 mg of vitamin B6 to enhance its absorption. The tablets are coated and easy to swallow. Magne B6 contains lactose in its composition.

Magvit B6

• Package: 50 tablets
• Dosage: 2 to 4 tablets per day (adults).
• Price: about 11 zł

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Product description

The drug is recommended for the prevention of magnesium and vitamin B6 deficiencies, and as an adjunct to the treatment of heart disease, among other conditions.

Additional information

In one tablet there are 48 mg of well-absorbed lactate and 5 mg of vitamin B6, which positively affects its absorption. The tablet is coated with a special coating, so that the drug does not dissolve directly in the stomach, but only in the intestinal juice. The tablet is easy to swallow. It contains sucrose in the composition.

Laktomag B6

• Package: 50 tablets
• Dosage: 3 tablets per day (adults).
• Price: about 15 zł

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Product description

The drug is recommended to be taken as part of the treatment and prevention of deficits and increased demand for magnesium.

Additional information

One tablet contains 1000 mg of magnesium hydrogenaspartate (70 mg of magnesium ions) with the addition of vitamin B6, which increases its bioavailability. The product without lactose in the composition. Tablets can be divided in half.

Asmag B6

• Package: 50 tablets
• Dosage: 12 tablets per day (adults).
• Price: approx. 14 zł

See price

Product description

Medication with magnesium and vitamin B6. Replenishes magnesium deficiency and supports the work of the nervous system.

Additional information

The tablet contains 20 mg of magnesium ions in the form of 300 mg of well-absorbable magnesium hydrogenaspartate tetrahydrate. One tablet also contains 0.25 mg of vitamin B6, which increases the absorption of magnesium and reduces its excretion in the urine. The drug contains lactose in its composition.

Asmag

• Package: 50 tablets
• Dosage: 12 tablets per day (adults).
• Price: approx. 10 zł

See price

Opis produktu

A drug with magnesium in a well-absorbed form that supports the work of the nervous system.

Additional information

One tablet contains 20 mg of magnesium ions in the form of 300 mg of well-absorbable magnesium tetrahydrate hydrogenaspartate. You will not find vitamin B6 here, however, this is a product worth considering.  The status of the drug guarantees its effectiveness. The drug contains lactose in its composition.

Aspargin

• Package: 50 or 75 tablets
• Dosage: 3-6 tablets per day (adults).
• Price: about PLN 6-10 (depending on capacity)

See price

Product description

A drug with magnesium and potassium to support the nervous and cardiovascular systems.

Additional information

One tablet of the drug contains 17 mg of magnesium ions in the form of 250 mg of hydroaspartate and 54 mg of potassium ions, also in this form. Magnesium and potassium have complementary effects. They affect skeletal muscle function and support the nervous system.  Magnesium increases the absorption of potassium from the gastrointestinal tract. The drug contains sucrose in the formulation.

Slow-mag B6

• Package: 50 enteral tablets
• Dosage: 1 to 5 tablets per day (adults).
• Price: about 10 zł

See price

Product description

The drug with magnesium and vitamin B6 effectively replenishes deficiencies of these components in the body.

Additional information

One tablet contains 64 mg of magnesium ions in the form of magnesium hexahydrate chloride and 5 mg of vitamin B6, which increases the absorption of the drug and reduces its excretion in the urine. The tablets are coated with a shell that is insoluble in gastric juice. They dissolve only in intestinal juice, which protects the gastric mucosa from the irritating effects of magnesium chloride.

Check out other articles about minerals and learn about their interesting properties!

Magnesium deficiency - symptoms

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Your eyelids have been twitching for a few days, you've been accompanied by irritability, and maybe even cramps in your calves. I'm deficient in magnesium -you think. Find out how else too little magnesium in the body can manifest itself.

Symptoms of magnesium deficiency includeand:

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• muscle tremors and cramps,
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• muscle aches and weakness,
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• tingling and sensory disturbances (e.g. facial),
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• feeling of fatigue, 
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• nausea, vomiting, loss of appetite,
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• arrhythmia, uneven heartbeat,
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• irritability, nervousness, worsening of mood,
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Who is at risk of magnesium deficiency in the body?

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Check if you are at risk, or if your loved one may be at risk of deficiency of this valuable element.

Factors contributing to magnesium deficiencyand:

• Nutrition: starvation, anorexia, bulimia or frequent vomiting.
• Diseases of the digestive system: diagnosed digestive or absorption disorders (e.g. Crohn's disease, coeliac disease, inflammatory bowel disease).
• Diarrhoea: electrolyte imbalances.
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• Alcohol abuse: excessive alcohol consumption can lead to electrolyte or nutrient imbalances, and cause - more than usual - magnesium release.
• Breastfeeding or pregnancy: both factors increase magnesium requirements.
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• Age: over time, magnesium absorption becomes impaired, putting older people at greater risk of magnesium deficiency.
• Age: over time, magnesium absorption becomes impaired, putting older people at greater risk of magnesium deficiency.
• Diabetes: the body may excrete more magnesium in people with type 2 diabetes, insulin resistance or high serum glucose levels.
• Taking certain medications: people taking certain antifungal drugs, diuretics (diuretics), proton pump inhibitors are at greater risk of magnesium deficiency.
• High physical activity: people who regularly perform workouts, especially endurance workouts, have an increased need for magnesium.
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• Stress: prolonged mental tension can increase the loss of magnesium from the body, and in turn magnesium deficiency can increase the body's susceptibility to stress, causing a vicious cycle.

How to find out if I have a magnesium deficiency?

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Dr Witold Tomaszewski, M.D., suggests how to diagnose magnesium deficiency.

Magnesium deficiency can be diagnosed.

Measuring serum magnesium concentration is a basic test that is reimbursed by the National Health Fund if you receive a referral from your doctor. It is a good starting point for the diagnosis of magnesium deficiency.

Serum magnesium concentration test.

The serum magnesium concentration test may not, however, be sufficient to diagnose a deficiency. A result with a normal serum magnesium concentration does not imply the absence of a deficiency. 

A broader diagnostic picture may be given by: 

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• a study of daily magnesium excretion, 
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• an oral or intravenous magnesium loading test, 
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• magnesium concentration in erythrocytes, 
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• muscle biopsy, 
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• concentration of magnesium in bones and hair,
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• determination of the ratio of ionised to total magnesium,
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Magnesium excess - symptoms

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Hypermagnesaemia (excess magnesium) is a relatively rare occurrence. It is most likely to occur in people with kidney disease and in people who abuse magnesium supplements.

Symptoms of magnesium excessand:

• nausea, vomiting,
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• diarrhoea,
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• insomnia,
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• low blood pressure,
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• heart arrest,
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• stagnation of urine,
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• difficulty breathing,
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When there is an excess of magnesium, magnesium supplementation should be stopped in the first place. The doctor may give intravenous calcium gluconate or diuretics to reverse the effects of hypermagnesaemia. Dialysis is sometimes necessary to flush magnesium out of the body.

Sources of magnesium. What products are there magnesium in? 

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The absorption of magnesium from the diet is approximately 50%and. It is present in a wide variety of foods - check out what you like from the list below and eat something rich in magnesium today (but not dark chocolate alone!).

Best sources of magnesium from foodand:

• Wheat bran - 611 mg/100 g,
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• pumpkin seeds - 550 mg/100 g,
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• cacao - 499 mg/100 g,
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• chia seeds (chia seeds) - 330 mg/100 g,
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• monds - 281 mg/100 g,
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• barley groats - 270 mg/100 g,
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• wheat groats - 231 mg/100 g,
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• peanuts - 168 mg/100 g,
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• walnuts - 158 mg/100 g,
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• oatmeal - 130 mg/100 g,
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• bitter chocolate (min. 70%) - 132/100 g,
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• fresh spinach - 93 mg/100 g,
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• dried figs - 67 mg/100 g,
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• edamame (fresh soybeans) - 61 mg/100 g,
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• dried dates - 47 mg/100 g,
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• raisins - 30 mg/100 g,
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• avocado - 29 mg/100 g,
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• banana - 27 mg/100 g,
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When I read this list myself, some cool recipes for magnesium-rich meals were born in my head. Martha and I have left you with some culinary inspiration at the end of the article.

Daily magnesium requirements

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Nutrition standards for our country indicate the following daily magnesium requirementsand:

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Recommendations shown for infants at AI (Adequate Intake) level and for the rest of the population RDA** (Recommended Dietary Allowance). 

*AI (Adequate Intake)and - sufficient intake is a dietary recommendation used when there is insufficient data to calculate average requirements. 

**RDA (Recommended Daily Allowance)  is an estimate of the amount of vitamins and minerals sufficient to meet the needs of population groups.

Which magnesium is best absorbed?

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You have certainly heard of the bioavailability of a substance. The bioavailability determines the extent to which nutrients from food or supplementation will convert to a form that allows them to be absorbed by the body.

Organic salts.

Organic salts versus inorganic salts

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Our body assimilates organic salts better than inorganic salts. When looking for the best magnesium, check what form it is in in a particular medicine or supplement.

• Organic saltsand: magnesium citrate, magnesium lactate, magnesium aspartate, magnesium malate.
• Inorganic saltsand: magnesium oxide, magnesium carbonate, magnesium sulphate.
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Note whether the product contains B vitamins, especially vitamin B6, which helps with magnesium absorption.

Looking for the best magnesium? Check out our ranking of the best magnesium compiled with a pharmacist.

Magnesium chelate - power player or marketing gimmick?

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For several years now, it has been possible to buy dietary supplements with magnesium in chelate form, specifically magnesium diglycinateand. Chelates are substances that consist of 2 amino acid molecules and 1 molecule of a particular mineraland. I have reviewed several scientific studies that have investigated, among other things, the bioavailability of this formand. 

It cannot be concluded that this form of magnesium is the best absorbed. There is no evidence for this as evident as with citrate, for example. We need to wait for more reliable studies to see exactly how bioavailable chelate is.

Magnesium oxide - a pathway of shame

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Magnesium oxide is very poorly absorbedand. This form of the element has the weakest bioavailability - it is only 4% . Manufacturers use it in their products because it is cheap and light, so it can be put into a single tablet in a large dose. Unfortunately, the content does not translate into bioavailability.

Don't be fooled by marketing slogans about 400 mg  magnesium in one tablet. You won't assimilate that much from a magnesium oxide product. Buy good magnesium in the form of a medicine and use the better forms of this element, such as citrate or lactate.

You already know how to consciously choose magnesium for supplementation. Remember, too, that it is best provided in a varied and nutritious diet. 

Foods full of magnesium - recipes from a nutritionist

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No idea how to cleverly incorporate magnesium into your diet? Check out the inspiration from clinical nutritionist Marta Kaczorek. Simple and tasty - what will you make first? I tested out the recipe for a millet soup - insane and filling!

For the sweet: strawberry cacao lamb banana

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Ingredients:

• milk groats - 50 g (half a bag),
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• milk - 250 g (1 cup),
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• coconut shavings - 6 g (1 tbsp),
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• good quality cocoa* - 10 g (1 tbsp),
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• strawberries (or other favourite fruit) - 150 g (approx. 1 cup),
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• favourite nuts (preferably almonds or walnuts) - 10 g (1 tbsp),
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• sweetener - as desired,
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*good quality cocoa is natural bitter cocoa, raw, with no added sugar 

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Rinse the millet groats with cold water and cook them in the milk to absorb all the liquid. Towards the end of cooking, add the cocoa, sweetener and mix well. Transfer the mixture into a bowl. You can either add the fruit, chips and nuts to the porridge straight away, or you can blitz half of the strawberries into a mousse and only top with the other toppings.

Dry: green shakshuka 

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Ingredients:

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• hen's eggs - 150 g (3 M eggs),
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• whole grain bread - 70 g (2 slices),
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• cucina - 50 g (⅛ of a large courgette),
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• canola oil - 10 g (1 tbsp),
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• apricot - 50 g (⅓ of a medium pepper),
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• leek - 30 g (⅕ of a medium leek),
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• spinach - 50 g (2 large handfuls),
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• Salt, garlic powder, pepper - as desired,
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Heat the oil in a frying pan. Slice the leek and finely dice the peppers and courgette. Add the vegetables to the pan. Fry over a medium heat until the vegetables are soft (about 15 minutes). Season to taste and stir. Add the spinach to the pan. Make indentations in the green mixture and crack the eggs into them. Reduce the heat, cover the pan with a lid and simmer until the eggs are set. (About 5 minutes).

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A quick and rich meal!

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Ingredients:

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• favourite yoghurt, preferably high protein (skyr, kvarg) - 1 packet,
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• mountain oat flakes - 40 g (4 tbsp),
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• wheat bran - 5 g (2 tbsp),
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• nuts (preferably almonds or walnuts) - 10 g (1 tbsp),
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• dried fruit (e.g. dates, figs, sultanas) - 5 pieces,
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• bitter chocolate min. 70% - 3 cubes,
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Mix the bran and oatmeal with the yoghurt/skyr/kvarg. You can add water/milk if you prefer a less thick paste. Add the nuts. You can grate the chocolate cubes or, if you don't have time, break them into pieces. Leave the mixture in the fridge overnight to swell and become pleasantly creamy.

See also: 

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• Thyroid tests [which ones to do + standards + results]
• Blood tests [how often to perform + how to prepare]
• How to quickly supplement vitamin B12 deficiency?
• The liver [symptoms + how to care for it and what to avoid]
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• Fatty (greasy) liver [what it is + causes + symptoms]
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• How to take care of your mental health during a period of depressed mood]

Summary

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I've collected the most frequently asked questions for you regarding magnesium. Find out about this magnesium leaching and what a hangover has to do with it. And if you're reading this article while taking a magnesium bath, then... I've got bad news for you. 

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