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In prophylaxis, it is usually recommended to use one portion a day, or about half a teaspoon of powder, dissolved in a glass of liquid (water or juice). This is a dose suitable for a person who does not abuse coffee, follows a well-balanced diet, does not get stressed, lives in peace and harmony. The average person needs much more magnesium to meet the body's needs. The same applies to people who play sports. For tchem we can also recommend higher doses - even 2-3 servings a day.
To magnesium supplementation it is worth to include vitamin B6, which facilitates its absorption. Magnesium acts slightly sedative and relaxing, so you should take it in the second half of the day. When used before sleep, it mildly calms and improves the quality of sleep.
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Magnesium (element from the group of alkaline earth metals, atomic no. 12, a chemical symbol - Mg), one of the most important health microelements, participates in the synthesis process of the disintegration of high energy compounds and processes of transformation of hydrocarbons and fats. It affects the dilation of blood vessels and lower blood pressure, prevents hypercoagulable state. Shortages affect cardiac arrhythmias, malignant muscle cramps, insomnia and anxiety. It is a component of many dietary supplements and found in foods such as whole grain bread, legumes, buckwheat, rice, fish, meat, as well as chocolate, cocoa and nuts.
Dosage of 100 - 500 mg / day
Magnesium citrate is a salt of magnesium and citric acid. It constitutes one of the best assimilable forms of magnesium, which plays many important functions in the organism. It is responsible, among others, for the proper work of the nervous, immune and muscle systems.
Magnesium has calming effect by decreasing the excitability of nerve cells. Thanks to introducing this element to a diet, we may potentially improve sleep quality and reduce the level of stress.
Positive influence on the circulatory system is another feature of magnesium. It prevents hypertension and storage of cholesterol in the walls of blood vessels (arteries), thanks to which it may prevent diseases related to the circulatory system.
Magnesium also plays a considerable role in the process of muscle contraction, therefore it influences the activity of the whole muscle system. It also takes part in the proper synthesis of protein, the process of cell division and proper course of energy metabolism. It helps to maintain healthy teeth and bones and general electrolyte balance in the organism.
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