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It is assumed that between the age of 1 and 20 years the daily magnesium growth in the body system amounts for 3.2 mg. Because of this also the demand for this element raises. It is believed that for each additional kilogram of body weight, the body system needs 300 mg of magnesium, and for each kilogram of muscles – 200 mg.
The standard daily supplementation with magnesium should amount for 200–400 mg, applied with a meal. However, it is believed that lactates are the best absorbable forms, so, although their dose is smaller than in case of other forms, they can be just as effective.
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