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Magnesium absorption can be improved by, for example, combining it with vitamin D3 or vitamin B6. Vitamin B6 (pyridoxine) can increase magnesium absorption even by 20-40%. The vitamin improves magnesium transport inside cells and helps to store it. Good sources of vitamin B6 are leafy vegetables, avocado, or nuts; however the vitamin is also available in the form of a dietary supplement.
It is good to consider magnesium supplementation along with vitamin B6 and vitamin D3, especially in the form of a preparation, as in that case, you can be sure what dose you have taken.
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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