If you ask any athlete (especially endurance athletes) what nutritional supplement they always have with them for competitions, the most common answer will be "magnesium". Magnesium is definitely one of the most important minerals for our body. It is a so-called "deficiency" mineral because we excrete it from the body during excessive exertion, but also when we are not exercising! Just living in a noisy, stressful, demanding environment is enough...
Magnesium is a mineral that we cannot replace in the normal diet, there is not enough of it, and there are some that limit its absorption. So if you live in the edge of the forest, in harmony with nature, and your biggest burden is a basket full of mushrooms, you are one of the few people who are probably not lacking magnesium. But almost none of us probably live like that. I know, for now :-) .
Most people lack magnesium, and interestingly enough, you also lose magnesium when the music is too loud or if you are working somewhere noisy on a construction site. Athletes are well aware of its deficiency, with cramps occurring under heavy exertion - this is a clear sign of magnesium deficiency. However, cramps are the most obvious and clear manifestation of its deficiency. Other symptoms are headaches, mental discomfort, tingling in the limbs, insomnia...
So magnesium is such a multitalent. It reduces and stress. It contributes to electrolyte balance - this involves dozens of processes in the body. It contributes to normal nervous, muscular, protein synthesis, energy metabolism, the bone system of the normal psyche, the condition and formation of teeth and bones... From this it clearly follows that its deficiency equals a problem.
There are many forms and types of magnesium, including magnesium hydroxide, magnesium carbonate, magnesium oxide and magnesium sulphate. Magnesium in these forms is sold in some countries as tablets for constipation, heartburn, indigestion, etc. On the contrary, the best forms of magnesium are: bisglycinate, malate, citrate, orotate, taurate, threonate, and gluconate. Each of these forms can have specific effects. The ideal form is B together with a vitamin complex, which promotes its absorption.
The recommended daily dose is 375 mg of magnesium, but it is individual, active athletes and pregnant women much more. I recommend morning and evening, outside of meals. Athletes can often (outside of meals) and different mixes of different forms are ideal. Bisglycinate, in turn, is ideal for the average person who suffers from a deficiency.
Of course, magnesium also exists directly in natural form. It is found in meat, leafy vegetables, legumes, cereals, dairy products. You must know the mineral waters that have its Latin name - Magnesium right in the name :-) . However, it is very questionable whether you can take in so much food daily that it contains at least the recommended dose of 375mg of magnesium. If you want to be sure, contact reputable retailers who specialize directly in nutritional supplements and don't offer thousands of other products on their websites. If someone only deals in one, specialized group of products, they will have to do it right to succeed. This is a simple rule of thumb.
