Magnesium: uses, benefits, side effects
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Magnesium is an important mineral that brings several benefits to our body. Scientific evidence in fact supports the use of magnesium in the prevention and treatment of many common health conditions, including migraine, metabolic syndrome, diabetes, hyperlipidaemia, asthma, premenstrual syndrome, pre-eclampsia and various cardiac arrhythmias.
Magnesium may also be considered for the prevention of kidney stones and cataract formation, as an adjunct or treatment for depression and as a therapeutic intervention for many other health-related disorders (Gerry K. Schwalfenberg 2017).
The magnesium salts currently permitted in supplements in the EU under Reg. 1925/2006 are: magnesium acetate, magnesium carbonate, magnesium chloride, magnesium salts of citric acid, magnesium gluconate, magnesium glycerophosphate, magnesium salts of orthophosphoric acid, magnesium lactate, magnesium hydroxide, magnesium oxide and magnesium sulphate.
Magnesium in sport has considerable benefits, in particular for keeping many physiological functions within normal limits, for example with an antacid effect that helps maintain electrolyte balance. It is important to stress that during prolonged physical activity, where a lot of fluid is lost through sweat, magnesium salts are lost too. Hence the need to use foods or supplements rich in magnesium.
Symptoms and clinical signs of magnesium deficiency
When should you take magnesium?
Many people think it is better to take magnesium in the evening. In reality, the best time to take magnesium depends on individual needs and on the product's formulation. However, there are some general guidelines that can be followed:
Magnesium has no significant side effects or contraindications but if taken in excess it can have a laxative effect and cause diarrhoea.
Recommended daily magnesium intake in mg [USA 1997].
The magnesium salts currently permitted in supplements in the EU under Reg. 1925/2006 are: magnesium acetate, magnesium carbonate, magnesium chloride, magnesium salts of citric acid, magnesium gluconate, magnesium glycerophosphate, magnesium salts of orthophosphoric acid, magnesium lactate, magnesium hydroxide, magnesium oxide and magnesium sulphate.
Magnesium in sport has considerable benefits, in particular for keeping many physiological functions within normal limits, for example with an antacid effect that helps maintain electrolyte balance. It is important to stress that during prolonged physical activity, where a lot of fluid is lost through sweat, magnesium salts are lost too. Hence the need to use foods or supplements rich in magnesium.
Symptoms and clinical signs of magnesium deficiency
- Clinical signs are generally completely absent (chronic latent intracellular deficiency);
- Neuromuscular: weakness; tremor; dysphagia;
- Cardiac: arrhythmias and ECG changes;
- Central nervous system: depression, agitation, psychosis, seizures.
When should you take magnesium?
Many people think it is better to take magnesium in the evening. In reality, the best time to take magnesium depends on individual needs and on the product's formulation. However, there are some general guidelines that can be followed:
- Morning: Some people prefer to take magnesium in the morning, ideally on an empty stomach or with a light breakfast. This can be particularly useful if you use magnesium supplements to improve energy and concentration during the day.
- Before bed: Others may choose to take magnesium before going to bed. Magnesium can have a relaxing effect on the muscles and nervous system, helping to promote restful sleep. In addition, some studies suggest that magnesium may help reduce insomnia and improve sleep quality.
Magnesium has no significant side effects or contraindications but if taken in excess it can have a laxative effect and cause diarrhoea.
Recommended daily magnesium intake in mg [USA 1997].
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth: 6 months | 30 | 30 | ||
| 7–12 months | 75 | 75 | ||
| 1–3 years | 80 | 30 | ||
| 4–8 years | 130 | 130 | ||
| 9–13 years | 240 | 240 | ||
| 14–18 years | 410 | 360 | 400 | 360 |
| 19–30 years | 400 | 310 | 350 | 310 |
| 31–50 | 420 | 310 | 360 | 320 |
| 51+ | 420 | 320 |
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