Facts on magnesium deficiency and diet.
Generally about magnesium
Magnesium is the fourth most common substance in the body. The body contains about 25 grams of magnesium. Half is in bone, and the other half is distributed on muscles and other soft tissues.
How does magnesium work in the body?
Magnesium is included as a co-factor in over 300 enzymes that participate in the body's energy metabolism, the formation of new proteins and nucleic acid metabolism. In addition to this, magnesium also plays an important role in transmitting nerve impulses to muscles and at the heart's impulse conduction.
Magnesium is therefore a necessity for the body's metabolism, and moreover muscles and heart, to function normally. As a medicine and dietary supplement, magnesium is included in the treatment of peptic ulcers (antacids) and as a laxative.
Where in the diet is magnesium?
Magnesium is found throughout the diet, but the following products are especially rich in magnesium:
Milk products, cereal products, nuts, almonds, green leafy vegetables, dried peas, beans, potatoes, fish and meat.
How much magnesium can I take?
The daily need for magnesium is about 350 milligrams for an adult. Guys in puberty, pregnant women and breastfeeding have a slightly greater need, and the intake should be around 450 milligrams.
However, more than 600-700 milligrams daily can cause diarrhea.
Too high intake of magnesium is rare, because any excess in the body is excreted via the kidneys.
The secretion is regulated by several different hormones. The most important of these are the diarrhea thyroid hormone (PTH) and aldosterone.
Who is at increased risk of magnesium deficiency?
There may be many different causes of magnesium deficiency.
A dietary magnesium shortage is not known in humans.
But deficiency can occur in connection with illness. At the same time, there will be a shortage of other minerals (such as calcium and potassium).
Other reasons may be:
Chronic diarrhea (prevents or decreases the absorption of magnesium through the gastrointestinal tract).
Low food intake (for example, a diet).
Alcoholism .
Diuretic medicines (especially the type called loop diuretics increase the magnesium loss via the urine).
What are the symptoms of magnesium deficiency?
With a lesser degree of magnesium deficiency you will often not see any symptoms at all.
In case of more severe magnesium deficiency, the symptoms will often be different, or mixed with deficiency symptoms on other minerals.
Signs of magnesium deficiency may remind you of the symptoms that occur with calcium deficiency , ie neural disturbances, such as tremor, muscle weakness, cramps and mental disorders. Other signs may be decreased appetite, nausea and fatigue.
How is magnesium deficiency treated?
First of all, one must find the cause of the lack.
Secondly, the body should be applied to new magnesium. In mild cases this can be done by increasing the intake of magnesium via the diet. In more severe cases, hospitalization should be applied to magnesium sulphate with drips.
Contraindications - What should I be aware of?
The most important thing is to know that diuretic medicine can increase the secretion of magnesium through the urine. If you take a lot of this type of medicine, you may want an extra magnesium supplement via diet. Talk to your doctor about this.
Is there something I should be aware of if I'm pregnant?
Pregnant has an increased need for magnesium. Especially if you have diabetes at the same time , it is important that your baby gets enough magnesium.
Magnesium has no known harmful effect on the fetus.
What are the symptoms of excessive intake of magnesium?
Overdose of magnesium is rare. It occurs mostly only in conjunction with the ingestion of magnesium laxatives or in people with renal disease.
The symptoms may be diarrhea, or in more severe cases neuromuscular outcomes (such as paralysis).
Magnesium deficiency symptoms - eat magnesium tablets if you suspect deficiency
symptoms and diseases can occur. Often it is enough to eat magnesium supplements to return to the normal levels of magnesium, but in extreme cases it may be necessary to inject magnesium into the intravenous form.
Magnesium is important for, among other things, our muscles, nerves, cells, liver, bone, hormone system, immune system and digestion.
Symptoms of magnesium deficiency
Often the magnesium deficiency shows that the chocolate demand increases. Fatigue and tense and weak muscles are common symptoms. More symptoms include anxiety, anxiety, depression, poor stress resistance, muscle cramps, erectile dysfunction, asthma, sleep disorder, ADHD, hiccups, shaking hands, etc.
Why do you get magnesium deficiency? This can be due to many reasons. For example, our soil is leached and our modern diet consisting of semi-manufactured and junk food is poor in magnesium. But factors such as stress and excessive alcohol intake can lead to deficiency.
In a very recent survey from the United States, researchers find that common and in many cases non-prescription medicines for heartburn (Omeprazole, etc.) also extract magnesium from the body, which can have very serious consequences.
The most effective way to quickly absorb magnesium is in liquid form. Brustabletter is cheap and good. However, quality is important.
How much magnesium supplements should you eat? Make sure you get at least 300 mg per day. Some recommend that a therapeutic intake of magnesium supplements is up to 800 mg per day if you suffer from magnesium shortage.
However, it is important to point out that magnesium is not a "miracle pill". Supplement of magnesium cures a possible magnesium deficiency and nothing else.
A link between magnesium deficit and anxiety?
As mentioned before magnesium deficiency is a very common nutritional deficiency and very many suffer from low levels without knowing about it, so the deficiency of magnesium worsens over time as the person cannot relate his physical symptoms to lack of sufficient dietary intake of magnesium to meet the daily recommended value. Because magnesium is involved in such incredible many important body functions, deficiency can adversely affect health in a variety of ways. Here are 10 common signs that you get too little magnesium.
The importance of magnesium in the body
A large amount of vital body functions depend on sufficient amounts of magnesium to function optimally, including over 300 enzyme reactions. Muscles, cardiovascular health, nervous system, skeletal and brain need all sufficient amounts of magnesium to function properly. Magnesium also acts as a coenzyme for carbohydrate and protein metabolism and is of great importance for the regulation of blood sugar balance.
Why is magnesium deficiency so common?
That magnesium deficiency is so common depends largely on the fact that the food we eat is low in mineral. Another reason is that we are stressing too much, which causes the adrenaline to flow, making magnesium consumed faster. Another reason why we often suffer from magnesium is that we often eat a calcium-rich diet. High intake of calcium decreases the magnesium uptake which then creates an imbalance between the two minerals. Here are some common deficiencies for magnesium deficiency.
1. Sleep problems
Magnesium has an important role in the central nervous system and without enough of the minerals, sleep problems can occur. Magnesium helps us to relax, feel calm and make us sleep better. Magnesium also has a significance for REM sleep , which is the sleep cycle that gives your body and brain the rest needed for recovery. (1)
2. Muscle related cramps
Muscular cramps are both painful and unpleasant. Muscle cramps are the result of muscle spasm, which is involuntary muscle contraction. Magnesium helps to relax muscles in the body. Magnesium deficiency may therefore be associated with recurrent cramps.
3. Erectile dysfunction, Anxiety or Depression
Magnesium is the mineral that contributes with the most powerful relaxation. If you experience lethargy, anxiety or depression , it may be a sign that the central nervous system is affected by magnesium deficiency.
4. Fatigue, fatigue, general weakness
Magnesium helps to reduce fatigue and fatigue. With too little magnesium in the body, we have difficulty relaxing in the muscles and in the inner parts like blood vessels and heart. Without enough magnesium, potassium will be excreted from the body, which develops, tension, weakness, and ultimately fatigue.
5. High blood pressure
Many people suffer from high blood pressure even though they have been eating healthy. Magnesium deficiency may be the answer as the mineral helps to expand the blood vessels. When you do not have enough amounting of magnesium in your body, blood vessels accumulate, which can lead to high blood pressure.
6. Migraines Migraine headaches
patients have often demonstrated a magnesium deficiency that enhances tension the muscles in the neck, neck and shoulders. Many who have recurring migraine attacks experience a clear improvement in the increased intake of magnesium.
Tension and pain
Magnesium deficiency induces muscle fatigue. If you have stiff muscles in your neck and back or are stiff in the morning, it is very likely that magnesium deficiency is above. Back shots can also be caused by tense muscles pulling legs and dishes out of place.
8. Craving for chocolate
Cocoa is rich in magnesium. If you have a strong desire for chocolate, it may be a sign of magnesium deficiency.
9. Chronic or extreme pain
If you suffer from extremely painful cramps, it may be a sign that there is insufficient magnesium in the body because magnesium is the mineral that causes the muscles to relax.
10. Allergies and allergic flare ups
Magnesium affects the histamine, which causes allergic problems to occur or worsen in magnesium deficiency.
To get enough magnesium
Foods containing magnesium include: pumpkin seeds, cocoa, wheat bran, linseed, legumes, parmesan, sesame seeds and sweet almonds. If you choose to supplement your diet with a supplement of magnesium, it is important to choose the right one. All forms of magnesium do not have as good bioavailability, which means that the absorption of the body becomes limited. Easily absorbed forms of magnesium are eg: Magnesium citrate, Magnesiumglycinat, Magnesium, Magnesium EAP2, Magnesiummalat, magnesium and magnesium lactate. The following are examples of magnesium supplements that contain easily absorbed forms; Alpha Plus Magnesium , Health Health Magnesium and Holistic Magnesium. For those who can not or do not want to swallow tablets, there is magnesium in powder form as you mix with water and drink.
Is lack of magnesium related to anxiety?
"Magnesium to treat anxiety" is really a well known mineral in the alternative healing community, especially by people diagnosed with cancer, and as we know cancer is directly linked to stress and its effects on the body when the stress becomes too much. Seriously most of people using cannabis oil or feco (fully extracted cannabis oil) have magnesium as one of the top supplements in their anti cancer diet, fact is magnesium supplementation will change your life for the better as I believe most people are deficient in this vital and healing mineral.
Magnesium for heart health
Heart palpitations or tachycardia is really not a nice experience and you cannot feel relaxed when your heart rhythm is out of control, it only stresses you further until your heart pumps at the normal beat per second.
Heart and head
Because the heart is a muscle, magnesium is also very important to the heart. It is said that the risk of heart attack increases if you do not have proper amounts of magnesium. Have also heard that people have been helping migraine and headaches by eating a magnesium rich diet and supplements that absorb magnesium well
Magnesium absorption
It is not easy to absorb magnesium. If you have a stomach problem then you may feel unwell. There are also many different types of magnesium and it is different to how easily they are absorbed by the body. Magnesium citrate is a good form to choose. Even -lact and -party is good. Those that end on oxide should be worse.
Magnesium treatment testimonial
"I started taking magnesium when I read that it helps to fight anxiety. Yes, it actually helped against anxiety but became loose in the stomach. It was nice when I was often stiff in my stomach but it was not quite good to be so loose either. I continued with magnesium when I read that they would go over but I continued at least. I lowered the dose a bit but was still loose. After a while, I noticed that I was much less hungry and rarely hungry for sweets or other sweet. Now a month later I have started eating a lot less and is 5 kilos easier. In addition to being quite loose in my stomach I feel good and have less anxiety. Will continue until all 15 obesity disorder is gone and then take a lower dose. This was the absolute easiest diet I have ever had and I have tried many times." 1
Can more magnesium in the diet help you boost testosterone?
Many men have low testosterone and are looking for tips to increase the hormone naturally.
If you are over 40, you have many reasons to do that. Low testosterone degrades sex lust, increases the storage of energy as body fat and is a common cause for depression and lack of motivation.
Testosterone deficiency is a serious health problem and many Swedish men suffer from it.
Do you suspect you have low testosterone? Here are 12 signs that you may be killed.
What can you do for low testosterone?
Many are looking for testosterone enhancing supplements and exercise harder to get more testosterone.
Strength training can help raise testosterone, but most train too heavily and often - which instead lowers testosterone. Many also use testosterone boosters that do not work.
Dietary supplements need not be a bad idea, but testosterone boosters usually do not work.
You will probably get more effect in terms of elevated testosterone with vitamins and minerals.
Vitamins and minerals that affect testosterone:
Vitamin D
Zinc
Magnesium
Vitamin C
We already know that vitamin D and zinc are important minerals for hormone production, but a mineral that is not as well known in the context is magnesium. Many who exercise hard have a shortage of magnesium.
In this article you will learn why magnesium is important for testosterone production.
We'll look at what food contains magnesium and how it can help you raise the testosterone - if you focus on the right sources. We are also looking for the best supplements to get more testosterone.
What is magnesium?
Magnesium is a vital mineral that is involved in over 300 complex processes in the body.
Magnesium is important for
Strong skeleton
Cardiovascular system
Nervous and muscular functions
In addition to that, magnesium is regulating blood sugar, improves protein synthesis and normalizes blood pressure and heart rate. The immune system also depends on magnesium.
Magnesium is vital for life and more important than many believe .
Many important functions depend on magnesium. Everything from cells to enzymes, synthesis of carbohydrates, fat and protein and the nutrient turnover needs magnesium.
Lack of magnesium can have many negative effects, as it affects many important systems.
Magnesium deficiency can cause depression and anxiety, high blood pressure and spasms. Adequate intake reduces the risk of diabetes, osteoporosis, metabolic syndrome and cardiovascular disease.
Signs of magnesium deficiency
Fatigue
Lowered immune system
Sleeping problems
Indigestion
Big thirst
Lack of magnesium can also be a cause of cramps or restless legs.
Magnesium deficiency also has a negative impact on the production of the hormone testosterone.
Why is magnesium important for testosterone?
Magnesium affects the bioavailability of the male sex hormone.
To understand the importance of magnesium for testosterone, we first need to look at something called SHBG. SHBG stands for hormone binding globulin or sex hormone binding globulin .
Globulin binds to testosterone and the higher the concentration of globulin you have, the worse is the bioavailability of the hormone - how much testosterone you have access to completely within the body.
In practice, it means that the testosterone gets harder to function properly in the body.
Too much SHBG is simply negative for the testostron's functions. This does not mean that you want as low SHBG as possible, as low levels may also be negative for testosterone production.
The balance affects how much testosterone you have available.
Two kinds of testosterone:
Free testosterone, which does not bind to SHBG or albumin
Total testosterone, which does not bind to SHBG
The balance between free and total testosterone also affects how you feel.
As the SHBG concentration increases, you get more free testosterone, less total testosterone. However, when SHBG concentration drops, free and total testosterone increases.
Do you consume sufficient amounts of magnesium binds a part to SHBG, which increases free testosterone.
Common causes of magnesium deficiency
Now you start to understand how important magnesium is important to make you feel good.
Magnesium is important for hundreds of processes and functions in the body and affects everything from protein metabolism to immune system, sleep, nerve and muscle functions and testosterone.
If magnesium is so important, why does magnesium get so much?
Magnesium deficiency can occur in various diseases, such as bowel or kidney disease, but the most common cause of getting too little magnesium is not illness - without simply eating too badly.
Processed ready meals often have less magnesium is homemade food on fresh produce.
If you recognize the symptoms, or know that you eat a lot of fast food, you may need to change your diet to get you more magnesium through the diet.
Food that increases the intake of magnesium:
Meat
Fish
Green leafy vegetables
legumes
Seeds and nuts
Chocolate
Recommended daily intake of magnesium is 280 mg for women and 350 mg for men.
Excessive magnesium intake can cause gastrointestinal discomfort and lead to diarrhea, but in addition to an unpleasant experience, greater intake of magnesium is otherwise harmless - if you need more than recommended.
Do you eat foods that contain magnesium on a regular basis, do not worry about lack of it.
Men who exercise regularly have more magnesium requirements, but you eat enough legumes, green leafy vegetables, fish or meat and seeds and nuts you should go for sure.
If you are not sure, you may need to add extra magnesium with a dietary supplement.
More about it right away. First, let's look at what science says about the effects of supplementation.
The science of magnesium and testosterone
Many athletes in power sports and bodybuilding use magnesium supplements because they can improve recovery. A larger intake of magnesium can also help you relax and go down the lap.
Now, you may not pay too much attention to the fact that many well-behaved people use a dietary supplement, as there is no evidence that it works. But it's interesting to have in the back.
There are quite a few studies published on how magnesium affects hormone production.
Including the production of the important testosterone that many men over 40 suffer from lack.
A study has investigated the effects of magnesium supplementation on free and total testosterone on athletes and inactive men at rest and after physical activity over a period of four weeks.
The subjects were divided into three groups:
Group 1: Inactive men who received 10 mg magnesium per kilogram body weight
Group 2: Taekwondo trained and got as much magnesium as Group 1
Group 3: Exercised as Group 2, but received no supplement of magnesium
About the dosage
A participant weighing 100 kg received 1000 mg of magnesium per day for four weeks and someone weighing 70 kg received 700 mg of magnesium as everyone received 10 mg of magnesium per kilogram of body weight.
Groups 2 and 3 trained taekwondo a total of 1.5 to 2 hours each day during the study.
So groups 2 and 3 practiced the same way during these four weeks, but only groups 1 and 2 received a supplement of magnesium at 10 mg per kilogram of body weight - to determine the difference in testosterone levels.
All three groups got more free and total testosterone, it turned out.
Testosterone increased most in group 2, which both exercised and received a supplement with magnesium.
But the fact is that group 3, who did not train during the period, also received more testosterone. Although the increase was not as great as for the group who trained during the period and received a supplement.
This suggests that a combination of exercise and nutritional supplements raises testosterone more than just using a supplement, but also that non-practitioners can increase magnesium testosterone.
But we are not going to content ourselves with the results of a study.
Let's look at what another study has also studied the effects on hormone production.
An Italian study of 399 older men over 65 examined the link between magnesium and anabolic hormones as testosterone , but also the growth hormone IGF-1 was studied.
The results showed a statistically significant correlation between magnesium, testosterone and IGF-1.
This is no evidence that magnesium supplements raise the testosterone because it is correlation, but it is an indication that magnesium is a factor when the testosterone is high.
Other research has shown that magnesium also increases the strength , which is an indirect indication.
Interesting in this context is that magnesium can raise testosterone even if you do not exercise, but also that people who exercise and receive a supplement with magnesium get higher testosterone levels.
Best magnesium supplement for the testosterone
Now we know that magnesium works to raise testosterone. Even if you do not exercise.
What we have not looked at, and which we will immerse ourselves in now, is the difference between different magnesium supplements.
The question is - what magnesium supplement is best for raising testosterone?
All food supplements are not produced in the same way. Many dietary supplements are produced in various forms. It applies not only to protein and amino acids, but also to vitamins or minerals such as magnesium.
What kind of dietary supplement affects how the body takes up the subject.
The occupancy also affects the amount of dietary supplement that the body can use. If you want a good effect of magnesium - to raise testosterone, optimize recovery or sleep - you need to find a supplement that has a form of magnesium that the body can absorb effectively.
Magnesium atoms are reactive and need to bind to something, which is why there are different forms of magnesium. Is the bond too strong, as it is in some dietary supplements, deteriorated absorbed.
Many consumers do not know the difference, so buy the cheapest one can find.
A cheap magnesium supplement often has poorer absorption, which also degrades the effect. A good example is magnesium oxide, the cheapest form of magnesium, which the body has harder to absorb.
Another common form of magnesium is citrate, which also occurs in many supplements.
Magnesium citrate has higher bioavailability, which simply means that the absorption is better. But although citrus is snap better than oxide, the absorption can still be snapped better.
If I am going to buy a qualitative magnesium supplement, I always look for bisglycinate.
Magnesium bisglycinate is easier for the body to account for than oxide or citrate.
But one word of warning: do not buy first best additions containing nitrate or bisglycinate.
Sometimes it can be buffered with a large amount of oxide, which means that absorbed than worse than it could have been.
The smaller the oxide and more nitrate and bisglycinate, the better the absorption - simply.
Study the content declaration to see how much the oxide supplement contains.
The best magnesium supplement has a high proportion of bisglycinate, as it improves absorption.
How much magnesium should I take?
Now you know how magnesium affects testosterone and what kind of best absorption.
I will soon summarize everything in a simple way (understand if it may seem overwhelming), but before we round out , we first need to look at how much magnesium you will get in you.
The amount of magnesium you need to get in you depends on the shape you use.
Because the absorption varies with the shape (oxide has a poorer absorption than nitrate or bisglycinate), so you adjust the amount of magnesium after absorption. For example, if you use oxide, you need to get in more.
Magnesium need also depends on body weight.
How much you weigh affects how much magnesium you need.
So, a person weighing 70 kg does not need as much magnesium as anyone weighing 100 kg. Do you weigh more, you need more simply. The easiest way is to count on mg per kilogram of body weight.
Recommended intake is 10 mg per kilo body weight.
This means that a person weighing 70 kg will try to get 700 mg of magnesium / day.
Anyone weighing 100 kg should, with the same calculation, get 1000 mg of magnesium per day.
Then I assume you use magnesium bisglycinate that has a good absorption. If you use any other form of magnesium, like oxide or citrate, you probably need a little more.
This can be a little tricky to figure out, because the content declaration is a jungle.
But let's look at one last example before proceeding to the summary.
On the package, 60 percent magnesium oxide (magnesium oxide if the package is in English) can stand. But 60 percent magnesium oxide is not the same as 60 percent magnesium.
The weight, the total amount of mg, is not pure magnesium.
It is the total amount of magnesium that is relevant, not how much the supplement weighs.
To calculate how much magnesium you do not want to count on the total amount, but the actual amount of magnesium. Then you can easily calculate the correct amount of magnesium for you.
This applies regardless of the type of magnesium you use in the cost chart.
Bisglycinate is better than oxide and citrate, since the absorption is better with bisglycnat than with other forms, but the same thought applies regardless of the type of magnesium supplement you are using.
100 mg magnesium is not always 100 mg magnesium, simply.
If you are uncertain exactly how much magnesium you will get in you (which I understand, because it's not quite easy), it may be wise to consult a dietician or dietician for exact dosage.
Otherwise, if there is no option, you can start from 10 mg per kg body weight per day.
Summary
Magnesium is important for a variety of processes in the body.
It affects everything from protein metabolism to immune systems and nerve and muscle functions.
It also affects your testosterone production.
An addition of magnesium may raise testosterone, but if you want to increase the testosterone as much as possible with magnesium, it is a combination of exercise and supplementation that applies.
Magnesium also facilitates sleep, reduces anxiety and reduces the risk of cardiovascular disease, metabolic syndrome and cancer. It also improves recovery.
Magnesium supplements help you raise testosterone (bisglycinate is the best option).
But do not take a supplement of magnesium and hope for the best.
Try to get it through the diet as well. Eat more foods that contain magnesium, work out regularly and supplement as the dot over, then you can be on the safe side.
Another thing you can do is to reduce stress.
Cortisol counteracts testosterone, so by lowering cortisol you can raise testosterone.
Give it a try and see if it works for you. Follow the recommendations above for at least one week to see what happens to well-being, health and testosterone production.
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