Magnesium is an important essential mineral in the body. Being the fourth 
most abundant mineral in the body, magnesium is required for normal cellular function, muscle relaxation, protein synthesis, and energy release. It is an important cofactor for more than 300 enzyme systems. Magnesium helps regulate the body temperature and adapt to stress. This is why it is considered as the “anti – stress mineral”.
Food Sources and Absorption of Magnesium:
Foods rich in magnesium are dark green leafy vegetables, legumes, seeds, nuts especially almonds, pecans and Brazilian nuts, fish, dark chocolate, avocado, and whole grains.
The total body magnesium in an average person is 25 grams (1000 mmol), of which about 65% is in the bones and teeth. The remaining 35% is in the blood, brain, heart, and body fluids. The normal level of magnesium in the blood is 1.7 – 2.4 mg/dl (0.7 – 1 mmol/L), of which 30% is bound to proteins and 15% is complexed to phosphate and other anions.
Approximately 40% – 50% of dietary magnesium is absorbed, mainly in the middle and last parts of the small intestine. Vitamin D enhances absorption of magnesium, while oxalate, alcohol, caffeine, diets high in protein and fat, phosphorous, and high doses of calcium, and phytic acid decrease absorption of magnesium.
The ratio of calcium to magnesium is highly important in magnesium absorption. For optimal absorption, the best ratio of calcium to magnesium is 2 to 1. Vitamin B6 increases the transport of magnesium into the cells.
Athletic Benefits of Magnesium:
- Plays an important role in protein synthesis.
- May help relieve pre – competition anxiety.
- May prevent muscle spasms and cramps during intense training or competition.
- Supports the body against the stress of exercise.
- Reduces post – exercise exhaustion.
Non – Athletic Benefits of Magnesium:
Magnesium may be beneficial in the following conditions:
- Migraine.
- Tension and cluster headaches.
- Cardiac arrhythmia.
- Congestive heart failure (CHF).
- Pregnancy – induced hypertension.
- Fibromyalgia.
- Dysmenorrhea (painful menstruation).
- Dyspareunia (painful intercourse).
- Premenstrual syndrome (PMS).
- Kidney stones.
- Osteoporosis.
- Anxiety.
- Mitral valve prolapse (MVP).
- Insomnia.
- Chronic fatigue syndrome.
- Hypertension.
- Asthma.
- Glaucoma.
- Raynaud`s disease.
- Diabetes.
- ADHD (attention – deficit hyperactivity disorder).
- Sickle cell anemia.
- Epilepsy.
- Autism.
- Alcohol withdrawal and preventing hangover (when combined with vitamin B1).
Dosage and Side Effects:
The RDAs for magnesium for men and women are 400 – 420 mg and 310 – 320 mg, respectively. Women would need 350 – 360 mg a day during pregnancy and breastfeeding periods. Athletes may consider taking 600 – 1000 mg per day for optimum protein synthesis and muscle contraction. Magnesium is added to many multivitamins – multiminerals. It is also available as tablets and powder.
The most common side effect of magnesium is diarrhea. Some people may experience diarrhea even in lower doses.
Magnesium supplementation should be avoid or should be under the supervision of a doctor in the following medical conditions, as they may be associated with hypermagnesemia (increased blood levels of magnesium):
- Renal failure.
- Severe burns.
- Sepsis (systemic infection).
- Low function thyroid.
- Adrenal insufficiency.
- Lithium therapy.
- Cardiac arrest.
- Trauma.
- Hypothermia.
Interactions:
There are interactions between magnesium and some medications and you need to be cautious when combing them:
- Aminoglycosides (such as gentamicin, kanamycin, and streptomycin): they may aggravate muscle – relaxing effect of magnesium, causing severe muscle weakness. Avoid taking magnesium at the same time with these antibiotics.
- Quinolones, Fluoroquinones, and Tetracylines: magnesium may reduce the absorption of these antibiotics. They should be taken 2 – 4 hours apart.
- Bisphosphonates (such as tiludronate and alendronate): magnesium may decrease the absorption of these medications. They should be taken minimum 2 hours apart.
- Diuretics (such as furosemide and hydrochlorothiazide): they may lower blood levels of magnesium.
- Potassium – sparing diuretics (such as spironolactone and triamterene): they may increase blood levels of magnesium.
- Calcium Channel Blockers (such as nifedipine, diltiazem, and verapamil): magnesium may increase their effectiveness, and your blood pressure may drop too low.
- Levothyroxine: magnesium – containing antacids have also calcium that can reduce the absorption of levothyroxine. They should be taken at least 4 hours apart.
- Labetalol: magnesium increases effectiveness of this medication, leading to abnormal drop of heart rate and blood pressure.
- Amphotericin B: it may lower magnesium levels.
- Corticosteroids: they may lower magnesium levels.
- Insulin: it may lower magnesium levels.
Downloaded the phwin777loginapp, and I’m pleasantly surprised! Easy to use and got a good selection of games to play on the go. Worth a download, gamers! phwin777loginapp
If you’re after a smooth login for Jili games, jiliwinapplogin is the ticket. Definitely a thumbs up from me. Link: jiliwinapplogin
There are many reasons to choose 555uu, but the numerous promotional offers make it hard to miss. Try and see at 555uu.
Lads and lasses, ww88luck is worth checking out. I’m not sayin’ it’s a life changer, but it’s a solid platform with plenty to keep you busy. Plus, luck’s in the name, right? See what it’s all about here: ww88luck
bestbet9net is not bad! Easy to navigate site and I like the variety of betting options I found. I’d say go check them at bestbet9net
Been using Zalopay to top up my Fun88 account thanks to the advice from fun88forum.com. Super convenient! Try it yourself at: nạp tiền fun88 zalopay
Downloaded the b29betapk just now. Seems smooth. Is it easy to install and go? I had some issues before. Any thoughts? Download now and try your luck: b29betapk
Yo, check out g66! I’ve been playing around on it for a while now, and things are pretty good. Nice interface and a bunch of different options. It’s worth checking out! g66
Alright folks, I gave 89qbet a spin. Gotta say, I appreciated the variety of games! Easy to navigate too. You might want to give it a go! More info here: 89qbet
Yo, put some time in on 212bet. Decent selection of games, and the odds seem fair enough. Had a good run on the slots. Worth a shot if you’re looking for a new place to play. Give it a whirl here: 212bet
Heard OK9Casino’s pretty rad, eh? Gonna check it out for some cheeky spins later. Hopefully, lady luck’s on my side! Check them out yourself at ok9casino.
Boa noite, galera! O cassino55bet tem uma boa variedade de slots? Tô querendo jogar umas máquinas novas, mas não sei onde procurar. Se conhecerem, me avisem! Confiram: cassino55bet
BJ88dangnhap on .org! Solid platform for playing. Worth checking out if you want something reliable you know. bj88dangnhap
Fancy a bonus from Fun88, do ya? Keep an eye on their ‘khuyến mãi’—that’s promo in Vietnamese. They’re always chucking out deals. Worth checking before you play! Find the deals here: fun88 khuyến mãi
Just went to peso888login. Easy enough to sign up. Now the real question: can I win something? Will report back after a few spins. Wish me luck! Login to peso888login now.
1wincassino, I’ve heard of it, yeah. Nothing particularly stood out, but nothing bad either. Standard online casino stuff, plenty of games to choose from. See if it’s your thing: 1wincassino
Yo fam, just gotta shout out ketquanet9! Been using it for a bit, and it’s been solid. Give it a try and lemme know what you think! Worth it! ketquanet9
Been playing at fc178casino for a while now. Good selection of games and the payouts are decent. Nothing too fancy, but it’s a solid place to kill some time and maybe win a few bucks. Check out fc178casino if you’re looking for something reliable.
Yo, TV88bet! Been playin’ here a bit. Got some decent luck on the slots. Layout’s alright, nothin’ fancy but it does the job. Could use a bit more variety in the games, to be honest. Still, a solid enough spot to gamble. Check it out: tv88bet
Wanting to play Winzo on my PC! See if there’s an app or emulator situation here. Much easier than using a phone all the time. Let’s check it out! winzoappforpc
Browsing WW5 Game Download. See if they’ve got any hidden gems. Always chasing the newest and coolest games. Fingers crossed for a great find! ww5gamedownload
Yo, ‘y1gametrick’ fam! Been checking out the site, and it’s pretty legit for getting my game on. Seriously, if you’re hunting for some awesome gaming action, hit up y1gametrick. You won’t regret it!
Looking for 7m.cn.maccao? This page seems alright – worth a look if you’re after those specific details. Happy punting, mate! 7m.cn.maccao
Found some 888 bet offers on 881bet777. Gonna check them out and see if there’s anything juicy! Fingers crossed! Go check it out!: 888 bet
Taib29 về máy chiến thôi anh em ơi. Game đang có event ngon đó. Cơ hội kiếm lộc lá đây rồi, đừng bỏ lỡ nhé: taib29