Magnesium for women. The daily dose of 30-40-50 years after, what, how complex is better, how to drink

Magnesium - a mineral needed by the body to maintain health. Insufficient intake of it may be the cause of many disorders, especially in women. Therefore, you must know the daily dose to make up for the expense of food and supplements.

What is magnesium, its composition

Chemical element, metal Mg, has an atomic weight of 24.3412, a silver-white, very light. Chemically active substitutes hydrogen in boiling water is connected with most non-metals and almost every acid. The third metal structural prevalence in the crust after aluminum and iron.

Element involved in photosynthesis, because it is part of the green pigment chlorophyll leaves. Depending on the plant variety, soil, its content in green leaves is 30 -80 mg per 1 kg of fresh herbs.

Appointment of magnesium in the body women

People consume 250 to 350 mg magnesium per day. Until now, there was no evidence that it causes an excess of systemic poisoning, although the body discomfort can deliver. Magnesium (for women daily dose of 350 mg is necessary for the production of energy, glycolysis and oxidative process), is involved in more than 300 enzymatic systems, including protein synthesis.

This structural element involved in the development of bone system in DNA synthesis. It transports the calcium and potassium ions across cell membranes, a process which is important for conducting nerve impulses, muscle contraction and heart rate.

The human body contains 25 mg of magnesium, of which 60% is in the bones, and the rest - in the soft tissues.

How much magnesium is necessary to the woman:

Women	Upper limit
14-18 years	260 mg per day
19-30 years	310mg daily
31 and older	320mg daily
pregnant Up to 19 years	400 mg
19 -30 years	350 mg
31 and older	360 mg
Lactation to 19 years	360 mg
19 -30 years	310 mg
31 and older	320 mg

Women who have problems in genetic terms, such as thyroid disease, need more element.

The use of magnesium for women organism

Magnesium (for women whose daily dose should not exceed 400 mg) as required for men and children.

Why women should get more magnesium:

1. It reduces the frequency of attacks of migraine. Women suffering from persistent headaches, use less material.
2. It reduces the symptoms of PMS. Magnesium influences the reduction postmenstrual symptoms, mood changes, irritability, convulsions, pain.
3. It prevents osteoporosis. Although calcium and vitamin D occupy first place in the prevention of this disease, a magnesium deficiency can be an additional risk factor for its development. Lack of it modifies calcium metabolism and hormonal processes.

   

4. It regulates blood pressure. Mineral helps expand blood vessels, preventing heart muscle spasms, dissolves blood clots. 30 is recommended for women after receiving 360 mg of magnesium daily together with food.
5. It helps during pregnancy. Mineral building material is a fabric. Deficiency leads to its pre-eclampsia, fetal poor growth.
6. It reduces pain after exercise. It promotes the penetration of sugar into the muscles and thus relieves them of lactic acid that builds up during exercise.
7. It is struggling with obesity. Low metal consumption associated with chronic inflammation, which is the aging factor and obesity. Magnesium supplements can reduce C-reactive protein and other markers of inflammation in people who are overweight.
8. It helps during menopause. Low levels of magnesium are associated with an imbalance of happiness hormone, serotonin, and other chemicals that cause mood swings, depression.

Products containing magnesium

Chemical element widely distributed in the plant, animal food, beverages. Foods rich in fiber, contain and magnesium. The refined, processed products, the percentage of the substance is reduced considerably. The organism metabolizes from 30 to 40% food consumed magnesium.

Sources of magnesium:

products	A portion	Quantity in mg per serving	Percentage of required
roasted almonds	30 g	80	20
Cashew	30 g	74	19
Peanut	30 g	63	16
Pumpkin seeds	16 g	47	46
boiled spinach	½ cup	78	20
Carrot	1 medium	7	2
Broccoli	150 g	12	3
pulse	½ cup	60	15
Potatoes baked in their skins	100 g	43	11
An Apple	1 PC.	9	2
Raisins	½ cup	23	6
Banana	1 PC.	32	8
white rice	½ cup	10	3
rice brown	½ cup	42	11
Oatmeal	1 cup	36	9
Cereal	1 package	40	10
Whole wheat bread	2 slices	46
lean beef	100 g	20	5
Grilled chicken breast	100 g	22	6
Mackerel	100 g	19	19
salmon processed	100 g	26	7
Milk	250 ml	2 –27	6–7
low-fat yogurt	250 ml	42	11
Dark chocolate (natural)	100 g	33	33

Preparations with magnesium in a pharmacy

According to studies which compared the four forms of preparations, the most difficult form of assimilation - magnesium oxide. Absorption glycinate, citrate, magnesium lactate above, however, these types of additives are more useful. In practice, the substance is given in the form of a salt in combination with more anionic compounds, such as chloride or sulfate.

magnesium salts are used as:

• antacids absorbed and not absorbed;
• magnesium compound as a laxative;
• magnesium salts for cardiovascular diseases.

Magnesium sulfate is administered intravenously or intramuscularly:

1. Arterial hypertension. Administered intramuscularly, the initial dose of 10 ml of a 25% solution. Then, the dose is increased to 15-20 ml.
2. Preeclampsia. The magnesium acts as a vasodilator, protects the blood-brain barrier limits the formation of cerebral edema. Intravenously or intramuscularly (first 3 ml over 3 minutes), then 10-20 ml of 20-25% solution daily for 20 days, 1-2 times per day.
3. For relief of convulsive movements in children - IM 25-40 mg / kg.
4. The threat of premature birth. Appointed with immediate onset of labor or during the withdrawal of perinatal treatment. Final dose is not installed, is administered within 48 hours, initially administered 3 times 20 mg every 20 minutes, and then every 3-8 hours.

This drug is available as a powder or in diseases of the solution:

1. Cholangitis. To achieve the choleretic effect of taking 25% solution, 3 times a day, portions of 15 ml. The daily dose should not exceed 40 g.
2. Constipation. It is taken on an empty stomach. The dose for adults - 20-30 g, dissolved in warm water. Children from 6 to 12 years: 10 g
3. Colon Cleansing. 1 tablespoon solution (20 grams in 100 g of warm water), 3 times a day.
4. Cholecystitis. To improve the tone of the gallbladder and biliary tract lowering tone. Administered as 5 or 10% solution, 3 times a day for dessert spoon.

Magnesium citrate is prescribed to support cell respiration. The substance is included in the composition Magvita, Magne B6 Magnelisa. These drugs are often used in neurology to reduce excitability, increased attention. Magnesium Preparations asparaginata affect heart disease involved in the metabolism of nitrogen compounds.

These include:

1. Panangin. Available in packs of 50-60 tablets. The daily dose - 2 tab. 3 times a day after meals
2. Asparkam. The source of potassium and magnesium ions, restores the electrolyte balance. Adult reception on 1-2 Valium 3 times a day, no more than 3-4 weeks.

Magnesium carbonates are slightly absorbed in the digestive tract, however effective for diseases in the digestive system. They have antacid properties cropped heartburn, belching. It is produced in the form of tablets.

These include:

1. Rennie. Antacid local action, is available in packages of 12-24 pieces. Adults and children over 12 years prescribed 1-2 tablets a day one-off. If necessary, the technique can be repeated after 2 -3 hours.
2. Gustav. Lozenges reducing acidity affecting the internal secretion. The drug is available to adults and children over 12 years, if the body weight above 50 kg. An hour after eating inside for sucking taken 1-2 tab. 4-6 times a day. The duration of taking the medicine - two weeks. For children weighing less than 50 kg, and children 6 to 12 years, half the dose recommended.
3. Inal. Prescribed for acute gastritis, duodenitis, reflux oesophagitis. Tablet form, each package of 10 pieces. Administered orally 2 tablets a one-off. It can be repeated as necessary through the reception of 2 h.

Magnesium lactate group included in macro- and trace elements and additives are mineral group. This magnesium salt of lactic acid is used in order to prevent magnesium deficiency.

Mineral supplements with magnesium:

1. Magnesium chelate. It is used in adults, stress, sleep disorders. One package of 100 capsules. For women, the daily dose is assigned to 1 pc. per day.
2. Magne Express. The package contains granules in a sachet. The drug is designed to improve the functioning of the nervous system and increase resistance to stress. The preparation contains vitamin B6. The dose for adults - 1 sachet twice a day with meals. The capsules are administered orally, dissolving.
3. Complivit magnesium. The tablets contained in a polymer bottle of 60 pieces. The preparation contains magnesium lactate, and the daily dose of vitamin B6. B12, B5. It stabilizes heart rate, relaxes the smooth muscles, improves metabolism. Within a month, take 1 tablet daily with a meal. Suitable for all ages.
4. Doppelgerts Active Magnesium + Vitamins. One tablet contains magnesium oxide, vitamins of group B. It is used in unbalanced diet, vitamins needs, fatigue, high physical loads. Adults are recommended to take 1 tab. a day with plenty of water. Term of reception - no more than 2 months. Recommended for women from 30 to 60+.
5. Magnesium B6 gel. It recommended for adults of all ages, and for children. Replenishes magnesium deficiency, restores sleep, relieves tingling and cramps in muscles. Ot3 children up to 5 years appoint 1 1 measuring spoon once a day, up to 12 years recommended by 1 spoon 2 times a day, adults and children over 12 years - 1 spoon 3 times a day. Accepted the gel during the meal.
6. Zechstein Inside 150 ml. Gel, which includes magnesium chloride, designed for external consumption. The metal contained in the product produced in the depths of subterranean sea, located in the Netherlands. Good help for pain in the feet, tense muscles, tiredness.

magnesium harm for women organism

Magnesium for women, the daily dose does not exceed the norm, it is not dangerous for a healthy body, because his kidneys eliminate excess. Often high doses of dietary supplements containing the element lead to diarrhea, which is accompanied by nausea, vomiting, stomach cramps.

Some types of medication may not be compatible with magnesium:

1. Bisphosphonates. Magnesium affects the absorption of drugs such as Alendronate, used in the treatment of osteoporosis. Accept magnesium and bisphosphonates should be at an interval of 2 hr.
2. Antibiotics. Magnesium forms insoluble complexes with drugs such as doxycycline, demeclocycline and quinoline antibiotics. Must be separated by taking the drug for 3-4 hours.
3. Proton pump inhibitors. Supplementation with magnesium during chronic administration of drugs with an inhibitor can cause hypomagnesemia.
4. Diuretics. Chronic treatment loop diuretics such as furosemide, bumetanide, together with the intake of magnesium, Mg increases the loss in the urine.

The symptoms of magnesium deficiency

Early signs of magnesium deficiency:

• loss of appetite;
• nausea;
• vomiting;
• fatigue;
• weakness;
• insomnia;
• rapid depletion during exercise.

As the worsening deficit may occur:

• numbness of the muscles;
• cardiac arrhythmias;
• tingling in the muscles;
• muscle cramps;
• increased cholesterol;
• intestinal irritation;
• changing personal characteristics;
• irregular heartbeat;
• spasms of the coronary arteries.

Violation of mineral homeostasis leads to hypocalcemia and hypokalemia.

The danger of a lack of magnesium in women

Magnesium for women, the daily dose is much less than normal, do not save from negative consequences:

1. Calcification of the arteries. Use of 50 mg of magnesium and below increases the risk of calcification of the coronary arteries by 22%. magnesium level is lowered due to alcohol, diuretics, diabetes and stress.
2. Deterioration of the skeletal system. Magnesium converts vitamin D into an active form. At high dosage of vitamin and low amounts of magnesium intense metabolic work removes magnesium from muscle areas where it is stored. From this beginning to suffer the muscles, especially the heart, which often leads to a heart attack.
3. High blood pressure. Magnesium provides more than 300 cellular processes, so the lack of it leads to problems in the heart, high blood pressure. When the magnesium deficiency occurs vasoconstriction.
4. The appearance of muscle spasms and cramps. Magnesium is necessary for muscle relaxation. With its deficit they involuntarily contract, causing pain. Diuretics, drugs to reduce AD, excess caffeine speeds up urination and wash out mineral reserves.
5. The problem with hormonal. Small magnesium supply raises the level of progesterone in women. This explains sudorgi in the legs, mood swings. This is one reason why pregnant women always want chocolate, which is a good source of magnesium. Without magnesium does not produce enough hormones, which leads to irregular ovulation and disruption of the endocrine system. It controls the production of insulin, thus preventing the emission of blood sugar.
6. Anxiety, depression, sleep problems. Magnesium is a mineral called relaxing, it helps to relax muscles, calm the nervous system, which is necessary for a sound sleep.
7. Migraine. Headaches caused by narrowing of the blood vessels or muscle tension, especially in the back and neck. This kind of pain suffered by people with magnesium deficiency.
8. Constipation. Magnesium helps to relax the muscles of the intestine with constipation. It acts as a laxative because it has the ability to draw water into the feces, making bowel movements softer and easier process. Lack of substance leads to muscle contraction.
9. Problems during pregnancy. Magnesium is essential for the health of the fetus, and its deficiency causes chronic diseases unborn child. Deficiency leads to spasms in the fallopian tube, which complicates the process of conception.

Magnesium is necessary for women not only in order that the body is full of energy and physical strength. Replenishing the daily rate, they thereby protect yourself from many diseases that afflict modern society.

Author: Anna Belyaeva

Registration of the article: Vladimir the Great

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