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In fact, according to studies, almost one in two people regularly consume too little magnesium in their diet. You may know the consequences yourself: Muscle cramps during sport, tiredness and headaches. This doesn't have to be the case, with just a few measures you can give your health a positive boost in the right direction.
Magnesium is a mineral, that is needed in the body as an essential building block. Although it is vital, the body cannot produce it itself.
The mineral plays an important role in more than 300 enzyme systems and contributes to the regulation of various biochemical reactions in the body, such as the following:
➤ Did you know that a healthy body stores around 26 g of magnesium, 60% of which is used for the bones?
When it comes to magnesium, a distinction is made between organic and inorganic magnesium salts, whereby the bioavailability of organic magnesium salts is much higher. This is because they correspond more closely to the body's own form and can therefore be absorbed more easily. Also magnesium citratewhich is the magnesium salt of citric acid also belongs to the group of organic magnesium salts.
Researchers agree that this compound has the highest bioavailability bioavailability. This simply means that it can be absorbed and utilized particularly well by our body.
Magnesium plays a central role in both energy production energy production as well as for the body's ability to recover. This is why the mineral is so important for athletes in particular, as even small deficiencies can significantly impair an athlete's performance.
Without a well-filled magnesium store, you will find it difficult to reach your full performance and you may even lose muscle mass. This is because a magnesium deficiency impairs the function of the enzymes that are responsible for protein synthesis in the muscles which also prevents rapid muscle regeneration and strength building.
A healthy and balanced levels of testosterone and cortisol is the be-all and end-all for an athlete. After a workout, magnesium also promotes the metabolism of cortisol in particular by reducing the activation of the nervous system.
Magnesium is also known for its effect on insulin sensitivity because it helps the body metabolism of carbohydrates metabolism. Here it effectively influences the activities of hormones that control blood sugar levels.
At the same time, magnesium is the basis for a healthy metabolism. This not only promotes the development of muscles, but also quickly ensures a leaner body.
An adequate supply of magnesium promotes recovery after sport and ensures that the muscles' energy stores are quickly recharged. The important mineral also increases the level of antioxidants, which can then effectively combat inflammation in the body. At the same time, magnesium calms the central nervous system, lowers the heart rate and thus also ensures a good night's sleep. good sleep.
Did you know that magnesium enables fast movements makes fast movements possible? This is one of the main reasons why the mineral is particularly important for athletes who want to increase their performance. In a corresponding field trial, volleyball players took 350 mg of magnesium daily for 4 weeks. The pleasing result: their vertical jumping power improved on average by a whole 3 cm - an impressive increase in performance for trained athletes.
Studies have shown that women who gave birth prematurely often had low magnesium levels.
Because magnesium actually helps to effectively prevent premature laboras it relaxes the abdominal muscles. Magnesium capsules are therefore often administered to stop contractions in the early weeks of pregnancy.
In further scientific studies on the effects of magnesium during pregnancy, it was also found that women who took magnesium capsules had an overall risk of premature birth and low birth weight of the baby than women who did not birth weight than women who did not take additional magnesium. On average, the newborns also achieved a better Apgar score. This value, which is determined a few minutes after birth, assesses the health of a newborn using a standardized scoring system.
It is not for nothing that magnesium is regarded as "nature's tranquillizer". It is an invaluable mineral, especially in cases of tension and stress, and is also good for combat insomnia can also be taken to combat insomnia.
This is because many people suffer from sleep disorders and are unable to break the vicious circle of insomnia. Attempts to change their sleep routine or limit their caffeine intake often do not have the desired effect.
For some time now, magnesium has been regarded as a natural potential sleep aid, as it can influence certain processes that are crucial for a good night's sleep. This is because magnesium supports the relaxation of body, mind and soul on a chemical level by activating the activating the parasympathetic nervous system. This activation is the prerequisite for the feeling of rest and relaxation. The optimum dose is 200 mg daily. For an optimal effect on sleep problems, take the mineral one hour before going to bed.
Studies indicate a link between cardiovascular disease and magnesium intake: the lower the magnesium intake, the greater the risk of developing cardiovascular disease over the course of a lifetime.
At the same time, research has confirmed that taking magnesium capsules can have therapeutic benefits for a range of heart conditions, including:
Even a moderate deficiency the function of the heart, blood vessels and blood cells as well as the digestive tract and other tissues can cause considerable damage.
Recent research also shows that magnesium is also an important component in the regulation of blood pressure is. This is because the mineral supports the body by helping to relaxation and dilation of the blood vessels and thus also helps to lower blood pressure. blood pressure.
Magnesium is essential for the functions of the muscles essential. The mineral can make a significant contribution to the relaxation and mobility of the muscles. However, too little magnesium intake can quickly lead to painful muscle cramps. muscle cramps cramps.
In addition, magnesium also maintains the calcium level of the body in balance. This is particularly important because too much calcium can lead to problems with muscle controlincluding the heart muscle. Calcium is often consumed in large quantities through food, including dairy products. This can quickly increase the risk of significant muscle pain, cramps, twitching and general weakness.
According to the University of Michigan magnesium can also muscle pain and other symptoms of PMS, the premenstrual syndrome. This also applies to dysmenorrheaa condition associated with severe abdominal cramps during menstruation.
The effectiveness of magnesium citrate in the treatment of nocturnal leg cramps has also been demonstrated by researchers from the Department of Geriatric Medicine at Keele University in England. Keele University in England. They were able to successfully prove that the number of calf cramps was greatly reduced by magnesium.
Magnesium deficiency is often associated with the occurrence of headaches, as it promotes certain factors that contribute to headaches. These include the release of certain neurotransmitters and the constriction of blood vessels. People who suffer from migraine have been shown to have lower levels of magnesium in their blood and tissues than people who are not affected by migraines.
So far, however, there have been very few studies on the treatment or prevention of migraines with magnesium capsules. So far, three out of four short test series have confirmed that magnesium demonstrably reduces the frequency of migraine attacks.
The typical dose of magnesium needed to prevent migraines exceeds however, exceeds the maximum daily dose significantly. Treatment with higher doses should therefore only under medical supervision by a doctor. However, some migraine patients also swear by the positive effect of magnesium when taken in normal doses.
Magnesium has the wonderful ability to inhibit the release of stress hormones and also acts as a filter that keeps these hormones away from the brain. Excessive levels of stress hormones are known to contribute to anxiety, depression, memory loss, brain disorders and mental disorders of all kinds.
Dr. Carolyn Dean, author of the long-running bestseller "The Magnesium Miracle" found out in this context that magnesium deficiency plays a major role in the in the development of anxiety and panic attacks.
The most common signs of magnesium deficiency are Muscle tension and cramps. Tense muscles are not only painful and annoying, they can also cause further stress in the body and the so-called "flight or fight response". As a result, the body releases further stress hormones such as adrenaline and cortisol.
The intake of magnesium promotes relaxation of the muscles and can finally put an end to this vicious circle.
A diet rich in magnesium is associated with a significantly lower risk of diabetes associated with a significantly lower risk of diabetes. This is because magnesium plays a particularly important role in the metabolism of glucose. A low magnesium level in the blood - known as hypomagnesemia - the insulin resistance, which often precedes diabetes, under certain circumstances even worsen.. With diabetes, the body excretes more magnesium via the urine, which not only disturbs the not only disrupts the magnesium balance, but also release of insulin further further impairs the release of insulin diabetes can even be exacerbated.
➤ The additional intake of 100 mg magnesium per day actually reduces the risk of diabetes by an impressive 15 % - this was the result of a meta-analysis.
Magnesium is also particularly important for healthy memory performance performance. Studies carried out in this context have shown that low magnesium levels in the brain are associated with poor memory performance.
This is because magnesium strengthens the signal transmission of the hippocampus. This is the part of the brain that is responsible for long-term memories memories. Magnesium therefore indirectly enables the brain to store memories over a long period of time.
The prefrontal cortex is also dependent on the mineral for optimal performance. This is the region in the brain where the short-term memory is located and processes for decision-making processes are carried out. Magnesium is also responsible for the transmission of signals here.
In view of the unhealthy modern lifestyle, it is no wonder that Alzheimer's disease is on the increase. Damaging deposits are clearly visible in patients' brains.
Fortunately, studies have shown that replenishing magnesium reserves can successfully prevent further loss of cognitive abilities. can successfully prevent further loss of cognitive abilities. Some scientists even believe that magnesium therapy can reverse the course of the disease. reversed can be reversed.
Did you know that magnesium is just as involved in bone formation as calcium, phosphorus and vitamin D3?
In this process, the two minerals calcium and magnesium work closely together. In order to achieve an optimal effect, it is particularly important that both minerals are present in the body in a balanced ratio to each other.
Several population-based studies have also shown a positive link between magnesium intake and bone mineral density in men and women.
Further research also shows that women suffering from osteoporosis have lower magnesium levels.
If the recommended daily requirement of magnesium is sufficiently covered, this also promotes bone health. However, further research is needed to uncover the role of magnesium in the prevention and treatment of osteoporosis.
Why is magnesium deficiency so common? One reason is that most people today unfortunately do not consume the recommended amount of 400 mg of magnesium daily. One study indicates that approx. 40 % of the populationan alarmingly high proportion, do not heed this recommendation!
Magnesium deficiency is therefore mainly caused by a permanently low intake or excessive loss of the mineral due to an unhealthy lifestyle, various illnesses, excessive alcohol consumption and/or certain medications. This can have serious long-term consequences for our health.
Among the early signs of a magnesium deficiency include
A progressive deficiency is characterized by
And a very severe deficiency can also be accompanied by:
If you have some of the specific symptoms of a deficiency, suffer from diabetes or have kidney problems, your doctor will probably carry out a magnesium test and analyze your blood for minerals. Once a magnesium deficiency is blood, it is already well advanced. As most of the magnesium is found in the tissues and bones, the total amount in the blood is only around 1%. This proportion is also stored in the tissue, but is transferred directly into the blood when required, so that the magnesium content in the blood only becomes too low when the magnesium in the tissue is also almost depleted.
Since the body excretes excess magnesium as quickly as possible, gastrointestinal complaints such as diarrhea can occur in some cases.
Other side effects are:
To rule out an extreme overdose, adhere to the prescribed dosage, as otherwise a drop in blood pressure and muscle weakness may occur.
If you suffer from kidney dysfunction you should only take magnesium after consulting your doctor or alternative practitioner.
Recommended intake Magnesium citrate capsules:
Do not exceed the recommended daily intake.Food supplements are not a substitute for a balanced and varied diet.Store in a cool, dry place away from light. Keep out of the reach of small children.
Composition Magnesium citrate capsules:
Magnesium citrate anhydrous, hydroxypropyl methylcellulose (capsule shell)
Quantities per capsule:
glutenfrei
laktosefrei
ohnegelatin
vegan
Magnesium salt of citric acid and belongs to the group of organic magnesium salts. This compound has the highest bioavailability.
Magnesium citrate relieves anxiety and tension particularly quickly and ensures a deep sleep.
Sources (in English):
Lindberg J. S., Zobitz M. M., Poindexter J. R. & Pak C. Y. (1990, February). Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr, 9(1):48-55.
Douban S., Brodsky M. A., Whang D. D. & Whang R. (1996, September). Significance of magnesium in congestive heart failure. Am Heart J, 132(3):664-71.
Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., Rashidkhani, B. (2012, December). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12): 1161–1169
Gröber, U., Schmidt, J., Kisters, K. (2015, September). Magnesium in Prevention and Therapy. Nutrients, 7(9):8199-226, doi: 10.3390/nu7095388
Bagis, S., Karabiber, M., As, I., Tamer, L., Erdogan, C. & Atalay, A. (2013, January). Is magnesium citrate treatment effective on pain, clinical parameters and functional status in patients with fibromyalgia? Rheumatology International, 33(1):167-72, doi: 10.1007/s00296-011-2334-8
Zhihui-Yao, P., Yang-Xu, M. D., Weidong-Ma, M. D., Sun, X. Y., Shan-Jia, P., Yang-Zheng, M. D. et al. (2018, April). Magnesium Citrate Protects Against Vascular Calcification in an Adenine-Induced Crf Rat Model. Journal of Cardiovascular Pharmacology, doi: 10.1097/FJC.0000000000000590
Lehmann, H. D. (1992, May). The puzzle of Alzheimer's disease (AD). Medical Hypotheses, 38(1):5-10
Shechter, M. (2010, June). Magnesium and cardiovascular system. Magnesium Research, 23(2):60-72, doi: 10.1684/mrh.2010.0202
Reddy, S. V., Shaik, A. B. & Bokkisam, S. (2014, June). Effect of potassium magnesium citrate and vitamin B-6 prophylaxis for recurrent and multiple calcium oxalate and phosphate urolithiasis. Korean Journal of Urology, 55(6):411-6, doi: 10.4111/kju.2014.55.6.411
Shechter, M., Saad, T., Shechter, A., Koren-Morag, N., Silver, B. B. & Matetzky, S. (2012, March). Comparison of magnesium status using X-ray dispersion analysis following magnesium oxide and magnesium citrate treatment of healthy subjects. Magensium Research, 25(1):28-39, doi: 10.1684/mrh.2012.0305
Walker, A. F., Marakis, G. & Christie, S., Byng, M. (2003, September). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnesium Research, 16(3):183-91
Boyle, N. B., Lawton, C. & Dye, L. (2017, April). The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients, 9(5): 429, doi: 10.3390/nu9050429
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Magnesium citrate capsules - optimal absorption and bioavailability - 500mg