Magnesium for the health of the nervous system: select the best dietary supplement

Magnesium for the health of the nervous system: select the best dietary supplement

Chapter 1: Magnesium – an indispensable element for the nervous system

Magnesium is the fourth most common mineral in the human body and plays a crucial role in many biochemical processes. Its influence on the nervous system is especially significant, since it is involved in the regulation of neurotransmissia, the stabilization of cell membranes and the protection of neurons from damage. Magnesium deficiency can lead to various neurological and mental disorders, such as anxiety, depression, insomnia, migraine and even convulsions. Understanding the mechanisms of the action of magnesium and the ability to recognize the signs of its lack – the key to maintaining the optimal health of the nervous system.

1.1 The role of magnesium in the functioning of the nervous system

Magnesium performs several key functions necessary for the normal operation of the nervous system:

• Regulation of neurotransmissions: Magnesium is involved in the synthesis, storage and release of neurotransmitters, chemicals that transmit signals between nerve cells. It affects the activity of such neurotransmitters as glutamate (exciting) and GABA (brake). Magnesium blocks NMDA receptors responsible for the exciting effect of glutamate, preventing the overexcitation of neurons and protecting them from exaytotoxicity (damage caused by excessive stimulation). It also enhances the action of the GABA, contributing to relaxation and a decrease in anxiety.

• Stabilization of cell membranes: Magnesium is a stabilizer of cell membranes of neurons. It controls the flow of potassium ions and calcium through the membrane, maintaining the electrical potential of peace and ensuring the normal excitability of neurons. The disadvantage of magnesium makes neurons more sensitive to stimuli, which can lead to overexcitation and convulsions.

• Participation in the energy metabolism of neurons: Nerve cells consume a large amount of energy. Magnesium is necessary for the production of ATP (adenosine triphosphate), the main source of energy in cells. It activates the enzymes involved in the Glycolis and Crebs cycle, providing neurons with the energy necessary for their functioning.

• Oxidative stress protection: Magnesium has antioxidant properties and protects neurons from damage caused by free radicals. It is involved in the synthesis of glutathione, one of the most important antioxidants in the body, which neutralizes free radicals and prevents oxidative stress. Oxidative stress plays an important role in the development of many neurodegenerative diseases.

• Regulation of DNA and RNA synthesis: Magnesium is involved in the processes of DNA replication and RNA transcription necessary for the synthesis of proteins, which make up the structure of neurons and enzymes necessary for their functioning.

1.2 Signs of magnesium deficiency and its effect on the nervous system

Magnesium deficiency is a fairly common phenomenon, especially in the modern world, where processed products, chronic stress and taking certain drugs are common. Signs of a lack of magnesium can be diverse and often nonspecific, which complicates the diagnosis. The most common symptoms of magnesium deficiency affecting the nervous system include:

• Anxiety and irritability: The lack of magnesium reduces the level of the GABA, the brake neurotransmitter, which can lead to increased anxiety, irritability and nervousness.

• Depression: Magnesium is involved in the regulation of the level of serotonin, neurotransmitter, which plays an important role in the regulation of mood. Magnesium deficiency can reduce serotonin levels and contribute to the development of depression.

• Insomnia: Magnesium helps to relax and improve sleep quality. The lack of magnesium can lead to difficulties with falling asleep, frequent awakening at night and a feeling of fatigue in the morning.

• Migraine and headaches: Magnesium is involved in relaxing the vessels of the brain and prevents their spasm. Magnesium deficiency can contribute to the development of migraines and headaches of tension.

• Muscle cramps and spasms: Magnesium regulates muscle contraction. The lack of magnesium can lead to muscle cramps, spasms, ticks and fibrillations.

• Fatigue and weakness: Magnesium is necessary for energy production. Magnesium deficiency can lead to general fatigue, weakness and decrease in performance.

• Nervous tics and tremor: The lack of magnesium can increase neuromuscular excitability, which manifests itself in the form of ticks, tremor and other involuntary movements.

• Reducing concentration of attention and memory: Magnesium plays an important role in cognitive functions. Magnesium deficiency can lead to a decrease in concentration, worsening memory and learning difficulties.

• Increased sensitivity to noise and light: Magnesium deficiency can increase the sensitivity of the nervous system to external irritants, such as noise and light.

• Dizziness: Magnesium is involved in maintaining balance. Its deficiency can cause dizziness and loss of orientation.

It is important to note that these symptoms can be caused by other causes. If magnesium deficiency is suspected, consult a doctor to diagnose and prescribe the appropriate treatment.

1.3 Factors contributing to a deficiency of magnesium

There are many factors that can contribute to the deficiency of magnesium in the body:

• Insufficient magnesium consumption with food: The magnesium content in food is reduced due to depletion of soils and the use of chemical fertilizers. A modern diet rich in processed products often contains an insufficient amount of magnesium.

• Violation of magnesium absorption in the intestines: Some diseases of the intestine, such as Crohn’s disease, celiac disease and irritable intestinal syndrome, may violate magnesium absorption.

• Reception of some drugs: Some drugs, such as diuretics, antibiotics, proton pump inhibitors and some drugs for cancer, can increase magnesium excretion from the body.

• Chronic stress: Stress increases the body’s need for magnesium. During stress, magnesium is excreted from cells and excreted in the urine.

• Alcohol abuse: Alcohol increases the excretion of magnesium from the body and violates its absorption in the intestines.

• Diabetes sugar: People with diabetes often have a deficiency of magnesium due to increased excretion of magnesium in urine.

• Elderly age: With age, the absorption of magnesium in the intestines decreases.

• Intensive physical activity: During intensive physical exertion, magnesium is withdrawn from later.

• Consumption of carbonated drinks: The phosphoric acid contained in carbonated drinks is associated with magnesium in the intestines and prevents its absorption.

Chapter 2: Various forms of magnesium in dietary supplements and their bioavailability

On the market there are many different forms of magnesium in the form of biologically active additives (BAD). It is important to understand that bioavailability, that is, the degree of assimilation of magnesium by the body, can vary significantly depending on the form. The choice of the optimal form of magnesium depends on individual needs and goals.

2.1 Classification of magnesium forms by bioavailability

Forms of magnesium can be divided into groups according to the degree of their bioavailability:

• Highly bio -access forms:

  • Magnesium glycinate (bislycinate): This form of magnesium is associated with amino acid glycine, which ensures high bioavailability and good tolerance. Glycine has soothing properties, so magnesium glycinate is especially useful for anxiety and insomnia.
  • Magnesium Taurat: Magnesium is associated with amino acid Taurin. Taurin has antioxidant and cardioprotective properties. Magnesium Taurat is well absorbed and useful for the health of the cardiovascular system and nervous system.
  • Magnesium Malat: Magnesium is associated with apple acid (malate). Magnesium Malat is well absorbed and helps to reduce muscle pain and fatigue. Apple acid is involved in the Crebs cycle, the process of energy production in cells.
  • Magnesium orotate: Magnesium is associated with oily acid. Opical acid is involved in the synthesis of DNA and RNA and contributes to the absorption of magnesium cells. Magnesium opotate is useful for the health of the cardiovascular system and nervous system.
  • Magnesium Treonate (L-Treonate of Magnesium): This form of magnesium has a unique ability to penetrate through a hematoencephalic barrier and increase the level of magnesium in the brain. Magnesium tronate improves cognitive functions, memory and training.

• Medium bio -access forms:

  • Magnesium citrate: Magnesium is associated with citric acid. Magnesium citrate is well absorbed, has a slight laxative effect and is often used to treat constipation.
  • Magnesium lactate: Magnesium is associated with lactic acid. Magnesium lactate is well absorbed and has a mild effect on the stomach.

• Low bio -access forms:

  • Magnesium oxide: This form of magnesium contains the largest amount of elementary magnesium, but has low bioavailability (about 4%). Magnesium oxide is often used as an antacid and laxative.
  • Magnesium sulfate (English salt): This form of magnesium is well dissolved in water and is used for baths and compresses. Inside magnesium, sulfate is taken as a laxative, but its bioavailability with oral intake is low.
  • Magnesium carbonate: This form of magnesium has low bioavailability and can cause discomfort in the stomach.

2.2 detailed description of popular forms of magnesium and their features

• Magnesium glycinate (bislycinate):

  • Advantages: High bioavailability, good tolerance, soothing properties due to the content of glycine.
  • Indications: Anxiety, insomnia, muscle cramps, nervous tension.
  • Peculiarities: A soft effect on the stomach is suitable for people with sensitive digestion.

• Magnesium Taurat:

  • Advantages: High bioavailability, antioxidant and cardioprotective properties due to the content of taurin.
  • Indications: Support for the cardiovascular system, nervous tension, muscle cramps.
  • Peculiarities: Promotes reduction of blood pressure.

• Magnesium Malat:

  • Advantages: High bioavailability, improvement of energy metabolism, a decrease in muscle pain and fatigue.
  • Indications: Fibromyalgia, chronic fatigue, muscle pain, low energy.
  • Peculiarities: It is not recommended to take on an empty stomach, as it can cause discomfort in the stomach.

• Magnesium orotate:

  • Advantages: High bioavailability, improvement of magnesium adoption with cells, support of the cardiovascular system.
  • Indications: Heart failure, arrhythmia, nervous tension, improvement of sports results.
  • Peculiarities: Contains orcal acid, which can be useful for tissue restoration.

• Magnesium Treonate (L-Treonate of Magnesium):

  • Advantages: The unique ability to penetrate through a hematoencephalic barrier, increasing the level of magnesium in the brain, improving cognitive functions, memory and learning.
  • Indications: Memory deterioration, a decrease in concentration, Alzheimer’s disease (as auxiliary therapy).
  • Peculiarities: A new form of magnesium with promising results in the studies of cognitive functions.

• Magnesium citrate:

  • Advantages: Good bioavailability, light laxative effect.
  • Indications: Constipation, magnesium deficiency.
  • Peculiarities: It can cause diarrhea at high doses.

• Magnesium oxide:

  • Advantages: High content of elementary magnesium, low price.
  • Indications: Sometimes it is used for constipation, but is not the best choice to replenish the deficiency of magnesium due to low bioavailability.
  • Peculiarities: Low bioavailability can cause discomfort in the stomach and diarrhea.

2.3 factors affecting the assimilation of magnesium from dietary supplements

In addition to the form of magnesium, other factors affect its assimilation from dietary supplements:

• Dose: The higher the dose of magnesium, the less the percentage is absorbed. It is recommended to take magnesium in several receptions during the day to improve its absorption.

• The presence of other substances in the digestive tract: Some substances, such as phytates (contained in grain and legumes), oxalates (are found in spinach and rhubarb) and phosphates (contained in carbonated drinks), can be associated with magnesium in the intestines and impede its absorption.

• Intestinal condition: Intestinal diseases, such as Crohn’s disease, celiac disease and irritable intestinal syndrome, can violate magnesium absorption.

• Age: With age, the absorption of magnesium in the intestines decreases.

• Reception of some drugs: Some drugs, such as diuretics, antibiotics, proton pump inhibitors and some drugs for cancer, can increase magnesium excretion from the body and reduce its absorption.

• Vitamin D level: Vitamin D helps to absorb magnesium in the intestines.

• Individual characteristics of the body: Each person has an individual ability to absorb magnesium.

Chapter 3: How to choose the best dietary supplement with magnesium for the nervous system

The choice of the best dietary supplement with magnesium for the nervous system is a task that requires an individual approach. There is no universal solution suitable for everyone. It is necessary to take into account your individual needs, symptoms, health status and other factors.

3.1 Assessment of individual needs and goals

Before choosing dietary supplements with magnesium, it is necessary to determine your individual needs and goals:

• What symptoms are bothering you? For example, if you are worried about anxiety and insomnia, then magnesium glycinate can be a good choice. If you have muscle pain and fatigue, then magnesium Malat can be useful. If you have problems with memory and concentration, then magnesium tronate can be a suitable option.

• Do you have any diseases or conditions that can affect the choice of magnesium? For example, if you have kidney problems, then you should consult a doctor before taking magnesium. If you have diarrhea, then the magnesium of citrate should be avoided.

• Do you take any medicines that can interact with magnesium? Some drugs, such as diuretics, antibiotics, proton pump inhibitors and some drugs for cancer, can increase magnesium excretion from the body.

• Do you have an allergy or intolerance to any dietary supplements? Carefully study the composition of Bad to make sure that it does not have the ingredients for which you may have an allergy.

• What is your diet and lifestyle? If you do not get enough magnesium with food, then you may need a higher dose of magnesium in the dietary supplement. If you abuse alcohol or are in a state of chronic stress, then you also need a higher dose of magnesium.

3.2 Comparison of various forms of magnesium, taking into account specific symptoms and conditions

• Anxiety and insomnia:

  • Best choice: Magnesium glycinate (bislycinate) due to the soothing properties of glycine and high bioavailability. You can also consider the magnesium of the Taurat.
  • Alternative options: Magnesium citrate (in small doses), magnesium malate.
  • Avoid: Magnesium oxide due to low bioavailability.

• Depression:

  • Best choice: Magnesium Treonate (L-Treonate of Magnesium) due to the ability to increase the level of magnesium in the brain and improve cognitive functions.
  • Alternative options: Magnesium glycinate, magnesium taurat.
  • Avoid: Magnesium oxide due to low bioavailability.

• Migraine and headaches:

  • Best choice: Magnesium Taurat, magnesium Malat.
  • Alternative options: Magnesium citrate (in small doses), magnesium glycinate.
  • Avoid: Magnesium oxide due to low bioavailability.

• Muscle cramps and spasms:

  • Best choice: Magnesium glycinate, magnesium taurat, magnesium malate.
  • Alternative options: Magnesium citrate (in small doses).
  • Avoid: Magnesium oxide due to low bioavailability.

• Fatigue and weakness:

  • Best choice: Magnesium Malat due to the improvement of energy metabolism.
  • Alternative options: Magnesium glycinate, magnesium taurat.
  • Avoid: Magnesium oxide due to low bioavailability.

• Reducing concentration of attention and memory:

  • Best choice: Magnesium Treonate (L-Treonate of Magnesium) due to the ability to increase the level of magnesium in the brain and improve cognitive functions.
  • Alternative options: Magnesium glycinate, magnesium taurat.
  • Avoid: Magnesium oxide due to low bioavailability.

• Constipation:

  • Best choice: Magnesium citrate due to the laxative effect.
  • Alternative options: Magnesium oxide (as a laxative, but not to replenish the deficiency of magnesium).
  • Avoid: Other forms of magnesium that may not have a laxative effect.

3.3 Reading labels and Quality Assessment of Bad

After you have decided on the form of magnesium, you must carefully study the Bad label and evaluate its quality:

• Composition: Make sure that the BAA contains a specific form of magnesium (for example, magnesium glycinate, magnesium citrate, etc.). Avoid dietary supplements that indicate simply “magnesium”, without indicating the form.

• Dosage: Pay attention to the dosage of elementary magnesium in one portion. The recommended daily dose of magnesium for adults is 400-420 mg for men and 310-320 mg for women. However, depending on your individual needs, you may need a higher or low dose.

• Other ingredients: Carefully study the list of other ingredients to make sure that there are no ingredients in the dietary supplement for which you may have allergies or intolerance. Some dietary supplements may contain additives such as artificial dyes, flavors and preservatives that should be avoided.

• Quality certificates: Pay attention to the availability of quality certificates from independent organizations, such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These certificates confirm that the dietary supplement was tested for compliance with the declared composition, the absence of harmful impurities and compliance with quality standards.

• Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and provide information about their production processes.

• Reviews: Read the reviews of other consumers to learn about their experience in using dietary supplements. However, you should not rely only on reviews, as they can be subjective.

3.4 Consultation with a doctor or nutritionist

Before taking a dietary supplement with magnesium, it is recommended to consult a doctor or nutritionist. They will be able to evaluate your individual needs, determine the optimal form and dosage of magnesium, as well as exclude possible contraindications and interactions with the drugs that you accept. It is especially important to consult a doctor if you have any diseases of the kidneys, hearts or other serious diseases.

Chapter 4: Dosage and Magnesium Reception Regime

The proper dosage and mode of method of magnesium are important for ensuring its effective absorption and preventing side effects.

4.1 Recommended daily dose of magnesium

The recommended daily dose of magnesium for adults is:

• Men: 400-420 mg
• Women: 310-320 mg
• Pregnant women: 350-360 mg
• Women’s nursing: 310-320 mg
• Children: The dosage depends on the age and weight of the child. It is recommended to consult a doctor or pediatrician to determine the optimal dose.

However, these numbers are indicative. Depending on your individual needs, symptoms, health status and other factors, you may need a higher or low dose of magnesium. It is recommended to consult a doctor or nutritionist to determine the optimal dose for you.

4.2 Factors affecting the need for magnesium

The need for magnesium can be increased in the following cases:

• Chronic stress: Stress increases the excretion of magnesium from the body.
• Intensive physical activity: During physical activity, magnesium is withdrawn from later.
• Alcohol abuse: Alcohol increases the excretion of magnesium from the body and violates its absorption in the intestines.
• Diabetes sugar: People with diabetes often have a deficiency of magnesium due to increased excretion of magnesium in urine.
• Reception of some drugs: Some drugs, such as diuretics, antibiotics, proton pump inhibitors and some drugs for cancer, can increase magnesium excretion from the body.
• Pregnancy and breastfeeding: Pregnant and lactating women need more magnesium to maintain the health of the mother and child.
• Intestinal diseases: Intestinal diseases can violate magnesium absorption.

4.3 Recommendations on the reception of magnesium

• Divide the daily dose into several techniques: Taking magnesium in several techniques during the day improves its absorption and prevents side effects, such as diarrhea.

• Take magnesium while eating: Magnesium intake during eating can improve its absorption and reduce the likelihood of discomfort in the stomach.

• Avoid simultaneous method of magnesium with some substances: It is not recommended to take magnesium simultaneously with foods, rich phitates (grain, legumes), oxalate (spinach, rhubarb) and phosphates (carbonated drinks), as they can contact magnesium in the intestines and prevent its absorption. You should also avoid simultaneously taking magnesium with iron, calcium and zinc drugs, as they can compete for absorption. If you need to take these drugs, take them at different times of the day.

• Drink enough water: Sufficient water consumption helps to improve the absorption of magnesium and prevent constipation.

• Follow the manufacturer’s recommendations: Carefully read the instructions for the use of dietary supplements and follow the recommendations of the manufacturer on the dosage and reception mode.

4.4 possible side effects and contraindications

In most cases, magnesium is well tolerated. However, when taking high doses of magnesium, side effects can occur, such as:

• Diarrhea: Diarya is the most common side effect of magnesium. To reduce the likelihood of diarrhea, take magnesium in several receptions during the day and start with a low dose, gradually increasing it.
• Nausea and vomiting: Nausea and vomiting can occur when taking high doses of magnesium.
• Stomach ache: Abdominal pain can occur when taking some forms of magnesium, especially magnesium oxide.
• Reduced blood pressure: Magnesium can reduce blood pressure. People with low blood pressure should take magnesium with caution.
• Drowsiness: Magnesium can cause drowsiness.
• Muscle weakness: In rare cases, taking high doses of magnesium can cause muscle weakness.

Contraindications to the reception of magnesium are:

• Renal failure: People with renal failure should avoid taking magnesium, since their kidneys cannot effectively remove magnesium from the body, which can lead to hypermagnesia (excess magnesium in the blood).
• Heart blockade: Magnesium can aggravate the blockade of the heart.
• Myasthenia: Magnesium can enhance muscle weakness with myasthenia.
• Individual intolerance: People with individual unbearable magnesium should avoid taking it.

Important! If any side effects occur, you should stop taking magnesium and consult a doctor.

Chapter 5: Sources of magnesium in food and lifestyle to maintain the health of the nervous system

In addition to taking dietary supplements, it is important to obtain a sufficient amount of magnesium with food and lead a healthy lifestyle in order to maintain the health of the nervous system.

5.1 products rich in magnesium

Include products rich in magnesium in your diet:

• Green sheet vegetables: Spinach, cabbage cale, hand, salad of novels.
• Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds, flax seeds.
• Legumes: Black beans, beans, chickpeas, lentils.
• Whole grain products: Brown rice, oatmeal, buckwheat, film.
• Dark chocolate (70% cocoa or more):
• Avocado:
• Bananas:
• Fat fish: Salmon, scumbria, tuna.
• TOF:

5.2 Recommendations for power to improve the absorption of magnesium

• Limit the consumption of processed products: Processed products, as a rule, contain little magnesium and many substances that can impede its absorption.

• Turn on in your diet products rich in fiber: Fiber helps maintain intestinal health and improves the absorption of magnesium.

• Limit the consumption of caffeine and alcohol: Caffeine and alcohol can increase magnesium excretion from the body.

• Drink enough water: Sufficient water consumption helps to improve the absorption of magnesium and prevent constipation.

• Use products rich in vitamin D: Vitamin D helps to absorb magnesium.

5.3 Life to maintain the health of the nervous system

• Manage stress: Chronic stress increases the excretion of magnesium from the body. Use stress management methods, such as meditation, yoga, nature walks or communication with close people.

• Regularly engage in physical exercises: Physical exercises help reduce stress and improve the overall state of health.

• Farm up: The lack of sleep can lead to magnesium deficiency and worsen the health of the nervous system. Try to sleep 7-8 hours a day.

• Limit alcohol consumption: Alcohol abuse can lead to a deficiency of magnesium and worsen the health of the nervous system.

• Refuse smoking: Smoking worsens blood circulation and can negatively affect the health of the nervous system.

5.4 Other ways to increase the level of magnesium

• Baths with English salt (magnesium sulfate): English salt dissolves well in water, and magnesium can be absorbed through the skin. Add 1-2 cups of English salt to a warm bath and take it for 20-30 minutes.
• Magnesium oils and lotions: Magnes and lotions are applied to the skin. Some studies show that magnesium can be absorbed through the skin, although this issue is still being studied.

Chapter 6: Final recommendations and an overview of the best dietary supplements with magnesium for the nervous system

In conclusion, the choice of the best dietary supplement with magnesium for the nervous system is an individual process that requires taking into account your specific needs, symptoms and health status. There is no universal solution suitable for everyone. It is important to understand that dietary supplements are an addition to a healthy diet and lifestyle, and not replacing it.

6.1 Key conclusions and recommendations

• Magnesium is an indispensable mineral for the health of the nervous system.
• Magnesium deficiency can lead to various neurological and mental disorders.
• There are many different forms of magnesium in dietary supplements, and their bioavailability can vary significantly.
• Before choosing a dietary supplement with magnesium, it is necessary to evaluate your individual needs and goals.
• Choose dietary supplements with high bioavailability, such as magnesium glycinate, magnesium taurat, magnesium malate, magnesium orotate and magnesium Treonate.
• Read the labels carefully and evaluate the quality of the dietary supplement.
• Consult a doctor or a nutritionist before starting a dietary supplement with magnesium.
• Follow the recommended dosage and magnesium intake.
• Include products rich in magnesium in your diet.
• Lead a healthy lifestyle to maintain the health of the nervous system.

6.2 Overview of the best dietary supplements with magnesium for the nervous system (examples)

Below are examples of dietary supplements with magnesium, which have proven themselves in the market (it should be borne in mind that the availability and specific brands can vary depending on the region):

• Magnesium Glycinate (bisglcinate):

  • Doctor’s Best High Absorption Magnesium Glycinate: Well -absorbed magnesium glycinate in vegetarian capsules.
  • Nature Made Magnesium Glycinate: A popular and affordable variant of magnesium glycinate.

• Magnesium Taurate:

  • Life Extension Magnesium Taurate: High -quality magnesium taurat from