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In order to increase the assimilation of magnesium, it should be taken along with vitamin B6, which increases its absorption even by 20-40%. The degree of magnesium absorption also depends on the dose that is used.
Unfortunately, the higher the dose of magnesium, the less of it is absorbed, therefore, the recommended daily dose should be divided into the highest possible number of portions and taken at even time intervals. Each portion of this element should be washed down with a lot of water (250ml). It is caused by highly alkaline effect of these ions and possible negative influence on the stomach, the environment of which should be acidic.
The presence of calcium and phosphorus limits the absorption of magnesium. These elements along with magnesium create unassimilable complex compounds, therefore the meals being their rich source should not be eaten at the same time as supplementing magnesium.
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
Sodium is an important component of the intracellular fluids, and is a regulator of acid-base balance. Along with potassium affects the proper of growth and provides the proper functioning of muscles and nerves. The source of acquisition is table salt (NaCl) and bladderwrack, shellfish, bacon, beef, and of plant beets and carrots. People on salt-free diet should avoid, among others, spicy sauces and smoked meats and sausages.
Sodium deficiency is very rare, at heaving sweating after a long effort (e.g. in the marathon).
Excess sodium increases blood pressure (especially for the elderly), edema and increased thirst. Exceeding the daily dose of 14g a day can cause poisoning.