Over 80,000 clinical, biochemical, and cellular molecular studies published over the past 30 years indicate that adequate levels of magnesium in the body are a fundamental indicator of human health.
However, modern lifestyle, which usually includes high levels of stress, an unbalanced diet with the presence of large amounts of artificial foods, inevitably leads to magnesium deficiency.
In this article I will tell you how and why magnesium is needed, which dietary supplements with magnesium to choose and how to take it correctly.
- Important facts:
- The intracellular concentration of magnesium in the body decreases with age1.
- Magnesium increases the effectiveness of glucose-lowering therapy in patients with type 2 diabetes mellitus2.
- Magnesium is not produced by the body and can only be obtained from food or supplements3.
- Magnesium reduces the risk of developing Alzheimer's disease and improves memory. This is due to the fact that this mineral reduces the risk of developing amyloid plaques in the hippocampus and prefrontal cortex, and enhances the work of synaptic nerve endings responsible for the transmission and storage of information (short-term and long-term memory).
- The three leading factors contributing to the excretion of magnesium are: stress, alcohol, tobacco.
IMPORTANT!
If you have excess calcium and not enough magnesium, this can lead to the development of tissue calcification. After all, it is magnesium that converts vitamin D into its active form! Therefore, please note: if you are recommended to take large doses of vitamin D, which helps calcium to be absorbed well, taking magnesium is a must!
Symptoms that may indicate low magnesium levels:
- headaches, dizziness;
- constant fatigue, apathy;
- sleep disorder;
- poor quality of nails and hair;
- anxiety, depression;
- indigestion (nausea, heartburn, constipation);
- cramps and spasms in the lower extremities.
In children, deficits may manifest themselves in:
- low concentration;
- increased excitability;
- decreased memory;
- increased irritability;
- hyperactivity.
Magnesium deficiency is dangerous due to the development of:
- urolithiasis and cholelithiasis;
- increased blood cholesterol;
- development of cardiovascular diseases;
- carbohydrate metabolism disorders;
- development of insomnia.
SportExpert Liquid magnesium, 8 doses of 50 ml, Evalar
415 ₽
Dietary supplement NOT A MEDICINE
The importance of magnesium for the human body
In the human body, magnesium is in fourth place in abundance after Na, K, Ca. Almost every cell in the body functions with its participation. The main amount of Mg (about 60%) is found in bone tissue. The remaining 40% is distributed between the cardiovascular system, brain, kidneys and muscle fibers.
More than 300 enzymatic reactions occur with the participation of magnesium. It regulates vascular tone, normalizes blood pressure and peripheral blood circulation. Magnesium has a relaxing effect on the smooth muscles of blood vessels and internal organs, reduces the likelihood of blood clots and the development of atherosclerotic processes.
Magnesium regulates calcium metabolism, therefore it is indispensable in the prevention of osteoporosis. It is also involved in the synthesis of adenosine triphosphoric acid (ATP) and neurotransmitters. Mg also normalizes the functioning of the central nervous system, so it significantly affects the emotional state, performance and solves minor sleep problems.
Causes of seizures
There are several factors that influence the occurrence of seizures.
Occupational activities - People whose jobs involve standing in a single position all the time (salespeople, computer operators, etc.) or who are exposed to repetitive physical stress experience cramps at night or in the evening. People who smoke experience muscle cramps 5 times more often; the leading causes of cramps are smoking or extremely frequent drinking of coffee.
Often night cramps appear after a day spent in constant movement or even an ordinary brisk walk - this becomes the cause of calf cramps. The same result causes unusual significant physical stress. It should be taken into account in advance that it is undesirable to strain one muscle group; physical work should alternate with periodic rest.
Night cramps are much more common because the posture of the sleeping person contributes to this: relaxed and downward-facing feet, bent legs and the body turned on its side. This position shortens the calf muscle and helps cause spasms. Night leg cramps occur in athletes after significant daytime stress, children (especially with fever) and the elderly due to circulatory disorders in the extremities.
Severe cramps are not uncommon when swimming in cool water on a hot day. Temperature changes can also cause spasms in the pool: heated muscles contract sharply with sudden changes in the environment.
Cramps also appear as a result of severe dehydration, especially in those who engage in sports training or heavy physical labor in the hot season.
Stressful conditions can cause convulsions, and the effect does not occur immediately, but after a while, when calcium is redistributed in the body due to an excess of the hormone cortisol.
Spasms of the fibers of the foot muscles can appear as a result of wearing tight shoes or high loads with flat feet.
Another reason that leads to cramps in the arms and legs is the uncontrolled use of statins, dauretics, antibiotics and other drugs that redistribute or remove microelements from the body. Drug treatment of seizures is carried out with mandatory monitoring of the biochemical composition of the blood.
Causes and manifestations of magnesium deficiency
A severe magnesium deficiency can be caused by one or several reasons:
- Reduced magnesium intake or increased magnesium costs. This is provoked by poorly balanced diets, chronic alcohol abuse or certain physiological conditions (growth period or age-related decline, stressful situations, childbearing and breastfeeding, sports).
- Redistribution of magnesium in the body. This can occur against the background of inflammatory or necrotic processes, with a reduced level of insulin in the blood. This can also be caused by heart surgery, chronic heart failure, and diabetes mellitus.
- Poor absorption of magnesium in the intestine or its rapid excretion through the gastrointestinal tract. The following pathological conditions lead to this: celiac disease, Crohn's disease, ulcerative colitis, Whipple's disease, removal of part of the intestine, frequent use of laxatives, malignant tumors.
- Impaired renal tubular absorption of magnesium. This is accompanied by acquired kidney pathologies (damage to nephron tubules and impairment of their function, kidney transplantation, syndrome of impairment of all renal functions).
- Endocrine diseases. In case of hyperfunction of the thyroid gland, Burnett's syndrome, and diabetes mellitus, magnesium deficiency is determined.
- Use of medications. First of all, magnesium metabolism disorders are caused by diuretic (diuretic) drugs.
- Magnesium deficiency is primarily indicated by disorders of the neuromuscular system and psyche. Muscle twitching, convulsions, increased reflexes, tremors, or muscle weakness are noted. Over time, the following may appear: laryngospasm, bronchospasm, vomiting, increased uterine tone. Possible addition of asthenia, mental disorders, manifested by anxiety, aggressiveness, fears.
Who needs magnesium supplements?
Magnesium for athletes
When performing physical work or intense training, the need for magnesium increases by 10–20%. Magnesium helps transport sugar from the blood to the muscles and gets rid of lactic acid, which accumulates during physical activity and causes pain.
Magnesium for depression
Magnesium affects brain function, and if your levels are low, you are more likely to develop depression. Research shows that magnesium supplements are as effective as antidepressants.
Magnesium for diabetes
Half of people with diabetes suffer from magnesium deficiency. Healthy people whose magnesium levels are below normal are at greater risk of developing diabetes.
A sufficient intake of magnesium reduces the likelihood of diabetes. If diabetic patients increase their intake, their blood glucose levels and glycated hemoglobin A1c levels decrease.
Magnesium for inflammation
With a deficiency of magnesium in the body, sluggish chronic inflammation more often occurs, leading to chronic diseases and faster aging of a person. Magnesium supplementation reduces inflammation in children, older adults, and overweight people.
Magnesium for Blood Pressure
Magnesium reduces high blood pressure. In a study of people with high blood pressure who started taking 450 mg of magnesium per day, their blood pressure levels decreased. In people with normal blood pressure levels, magnesium does not reduce blood pressure.
Magnesium for migraines
Debilitating migraine pain is accompanied by nausea, vomiting, and increased sensitivity to light and noise. Supplemental magnesium often helps exhausted people prevent further migraine attacks. Studies have found that magnesium relieves attacks faster and more effectively than standard medications.
Magnesium and insulin
Magnesium reduces insulin insensitivity. If a person has insulin insensitivity, the body tries to synthesize more of it. However, when insulin levels are high, urination increases and more magnesium is lost in the urine. Magnesium supplementation reduces insulin insensitivity.
Magnesium before menstruation
During the premenstrual period, water is retained in the body of women, abdominal cramps, fatigue and increased irritability are possible. Magnesium combats these symptoms.
Daily requirement
The average daily requirement for magnesium differs depending on age and gender:
| Population group | Daily value, mg | Upper permissible limit, mg |
| Infants (0-6 months) | 30 | — |
| 7-12 months | 75 | — |
| Children (1-3 years) | 80 | 145 |
| 4-8 years | 130 | 240 |
| 9-13 years | 240 | 590 |
| Girls (14-18 years old) | 360 | 710 |
| Boys (14-18 years old) | 410 | 760 |
| Men (19-30 years old) | 400 | 750 |
| Women (19-30 years old) | 310 | 660 |
| Men over 30 years old | 420 | 770 |
| Women over 30 years old | 320 | 670 |
| Pregnant and nursing | 450 | 750 |
Magnesium is not produced by the human body, but must be supplied to it through food. But it is quite difficult to cover the daily dose of this macronutrient through food alone. Taking this into account, one cannot do without the additional use of magnesium preparations. In this review, we have collected the best of them containing various salts of this macronutrient.
How to take magnesium
You need to start taking magnesium gradually.
Increase dosage until magnesium begins to have an effect on stool. If this happens, the required dosage is the one that was on the day before the last dose.
To reduce the effect on the digestive system, the daily portion can be divided into several doses
Should I take magnesium in the morning or evening? With food or on an empty stomach?
Magnesium intake may vary depending on the dosage, indications for use and tolerability of the specific form.
General recommendations for taking magnesium include advice: divide the intake into two servings. Take one serving in the morning, after breakfast. Take evening magnesium intake after dinner.
In most cases, taking magnesium at the same time every day is sufficient.
If you miss a dose during the day, take magnesium as soon as you remember. You should not take a double dose of magnesium if you remember the missed dose the next day.
For more detailed information about your magnesium supplement regimen, please read the instructions or visit the supplement page on iHerb
Rating of the best magnesium preparations
| Nomination | Place | Name of product | Price |
| Best Magnesium Citrate | 1 | Magnesol B2 | 1 195 ₽ |
| 2 | Magnesium Diasporal 300 | 760 ₽ | |
| 3 | Magnelis B6 forte | 665 ₽ | |
| Best Magnesium Aspartate | 1 | Now Foods Potassium and Magnesium Aspartate | 1 450 ₽ |
| 2 | Panangin Forte | 360 ₽ | |
| 3 | Asparkam Update Renewal | 95 ₽ | |
| Best Magnesium Lactate | 1 | Magne B6 | 445 ₽ |
| 2 | Magnelis B6 | 380 ₽ | |
| 3 | Complivit magnesium | 235 ₽ |
What to do if you have seizures
Muscle contractions that are not associated with serious illness do not require specialized treatment, but the pain they cause does need to be addressed. Therefore, there are simple methods that have proven their effectiveness:
- massaging or shocking frozen muscles;
- elimination of spasm with an injection of a regular needle;
- massage stiff calf muscles - pull your big toes towards you;
- the same group of muscles relaxes with the help of standing stretches - with your hands, reach the fingers of the sore limb resting on the floor surface;
- when the muscles of the front surface of the thighs spasm, the knee bends, and the foot is pulled from behind towards the buttocks.
These methods allow you to get rid of the pain that has arisen, but if it appears quite often, the treatment of seizures should begin with identifying the causes that cause them and prevention.
Best Magnesium Citrate
The most common form of magnesium supplements on the pharmaceutical market is citrate. It is a magnesium salt of citric acid. The citrate molecule is quite large, but the substance does not contain as much magnesium as the oxide. But this form has the highest rate of absorption by the body.
Magnesol B2
Rating: 4.9
The first nominee for our review was a dietary supplement from the pharmaceutical company KRKA - Magnesol B2. In each dose it contains 300 mg of magnesium citrate and 2 mg of vitamin B2. This dietary supplement helps eliminate increased fatigue, promotes the elimination of toxic substances, normalizes sleep, improves the functioning of the heart and vascular system, and increases muscle endurance during heavy physical activity.
Magnesol B2 is sold in the form of small yellow granules in sachets, from which a drink is prepared for oral administration. When you pour the powder into a glass with 150 ml of water, it quickly dissolves, slightly hissing. The result is an unsweetened drink with a citrus aroma. Adults are recommended to take 1-2 sachets per day with meals. The duration of the therapeutic course is 8 weeks.
From the reviews it follows that Magnesol B2 perfectly relieves the constant feeling of fatigue. It also significantly improves the quality of sleep. People who have taken this dietary supplement note that their endurance noticeably increases with it. Such positive results do not become obvious immediately, but develop gradually. And although the manufacturer assures that there are no dyes in the composition, this drug provokes stomach pain and heartburn for some.
Advantages
- high magnesium content;
- easily digestible form;
- a drink that tastes good;
- without harmful artificial components;
- taken 1 time per day.
Flaws
- the effect develops gradually;
- Causes heartburn and stomach pain in some.
Magnesium Diasporal 300
Rating: 4.8
The German drug Magnesium Diasporal contains 295.7 mg of magnesium in the form of citrate in each serving. Among the additional components, riboflavin stands out. This drug is recommended to be taken for increased excitability of the nervous system, for constant fatigue and lethargy, for minor sleep problems, for myalgia and other pathological conditions arising from magnesium deficiency.
Magnesium Diasporal is a granule for the preparation of a solution for oral administration. They are packaged in 5 g bags and are in cardboard boxes of 20 or 50 pieces. The contents of one sachet are dissolved in half a glass of fruit juice, tea or water. The process releases bubbles and produces a bright yellow drink with an orange aroma. Adults are recommended to take 1 sachet daily.
Many people like the process of using this German drug with magnesium and the results that can be achieved with it. They note that after only 5-7 days of use, muscle twitching disappears, they are less likely to experience headaches, irritability disappears, and their sleep becomes even and deep. Magnesium Diasporal is usually well tolerated, but some patients may experience diarrhea at the beginning of treatment, which goes away on its own over time.
Advantages
- convenient soluble form of magnesium;
- 1 sachet per day;
- eliminates muscle twitching;
- improves sleep quality;
- eliminates irritability.
Flaws
- may cause diarrhea at the beginning of treatment.
Magnelis B6 forte
Rating: 4.7
The Russian drug Magnelis B6 forte contains 100 mg of Mg2+ (magnesium citrate 618.43 mg) and 10 mg of pyridoxine hydrochloride. This remedy has worked well for increased irritability, minor sleep problems, gastrointestinal spasms, tachycardia, chronic fatigue syndrome and muscle spasms that are provoked by magnesium deficiency. This drug is approved for use from 12 years of age.
The release form of Magnelis B6 forte is oblong tablets, convex on both sides, in a white shell. They are medium in size and swallow with virtually no problems. They are located in blister packs. For persons over 12 years of age, they are prescribed 3-4 tablets per day. They are divided into 2-3 times and consumed during meals. The minimum course of treatment is 4 weeks.
According to reviews, Magnelis B6 forte gives the first noticeable results after 1 week of use. First of all, pain and spasms in the muscles of the legs stop. The quality of your sleep gradually improves, and it becomes much easier to wake up in the morning. Various little things stop annoying you. And towards the end of the second week of using this drug, a special surge of energy appears. The only disappointment is that one package is not enough for a course of treatment.
Advantages
- effective composition;
- noticeable improvements occur within a week;
- reduces irritability;
- improves sleep quality;
- promotes easy awakening;
- eliminates muscle pain.
Flaws
- One package is not enough for a course of treatment.
Dietary supplement with magnesium
Among dietary supplements - biologically active additives - many are sold that contain Mg. Their price is usually much lower than that of drugs. But we must remember that the concentration of substances in dietary supplements is not therapeutic, but prophylactic. To prevent macronutrient deficiency, dietary supplements are perfect. Here is a list of good ones:
Advertising:
- Magnesium Maximum Viavit
(280 rubles). Due to the presence of oxide and carbonate forms of the mineral, it is better not to take tablets if you have kidney problems. - Solgar Mg Citrate
(900 rubles). 2 tablets provide up to 80% of the daily requirement of substances. Even pregnant women drink the product. - Doppelhertz Mg plus K
(320 rubles). Additionally includes iron, zinc, chromium, vitamins B12, B6. Improves the body's energy capabilities, indicated for chronic fatigue syndrome and heart pathologies. - Kudesan
(360 rubles). In addition to K and Mg in the form of aspartate, coenzyme Q 10 is found here. This helps improve the saturation of the myocardium with energy, increases the amount of oxygen, and prolongs youth.
The course of therapy rarely exceeds 1 month, but in some conditions it lasts up to 3-6 months. With this course, it is important to periodically take a blood test to determine the composition of electrolytes in order to prevent its pathological changes.
Best Magnesium Aspartate
Magnesium aspartate is formed by Mg2+ ions and aspartic (aminosuccinic or another name - aspartate) acid. The latter refers to aliphatic amino acids. Magnesium aspartate is always combined with potassium aspartate.
Now Foods Potassium and Magnesium Aspartate
Rating: 4.9
The American brand Now Foods produces Magnesium & Potassium Aspartate additive. It contains 250 mg of magnesium aspartate, 99 mg of potassium aspartate and 100 mg of free form taurine per serving. These components are especially important for maintaining healthy heart and vascular function, proper transmission of nerve impulses and muscle contraction.
This supplement is sold by Now Foods in standard large size vegetable capsules. Some may have difficulty swallowing them. The dietary supplement is placed in a thick plastic jar in the amount of 120 pieces. Adults are recommended to take 1-2 capsules 2 times a day after meals. One bottle is enough for 1-2 months of use.
From the reviews it follows that American Potassium and Magnesium Aspartate is an excellent prophylactic for maintaining the normal functioning of the heart. Many note that the drug has a beneficial effect on the nervous system and is generally relaxing. With it, sleep becomes sound and deep, and morning awakening is easy. This supplement from Now Foods is generally well tolerated.
Advantages
- the presence of taurine in the composition;
- one bottle is enough for 1-2 months of use;
- supports the cardiovascular system well;
- has a beneficial effect on the nervous system.
Flaws
- Some people are confused by the size of the capsules.
Panangin Forte
Rating: 4.8
Another nominee for the review was the drug Panangin Forte, produced in Hungary. It contains 316 mg of potassium aspartate and 280 mg of magnesium aspartate. This drug is appropriate to use for various manifestations of absolute or relative disturbance of blood supply to the myocardium, for heart failure, for tachycardia, and arrhythmia. Panangin Forte is approved for use from 18 years of age.
This drug is produced in the form of oval-shaped tablets, convex on both sides. They are covered with a white shell. The tablets are quite large, so they may be difficult to swallow. Panangin Forte is recommended to be consumed after meals, since the acidic environment of the stomach makes it less effective. It is not recommended to chew the tablets, and they should also be washed down with a glass of clean water. The daily dose is 3 tablets, divided into 2 doses.
Many people speak very highly of the drug Panangin Forte. They note that with this remedy they forget about uncontrolled tachycardia. Also, this drug has helped many people overcome cramps in the calf muscles. Panangin Forte is usually well tolerated, but occasionally it can cause nausea, pain or discomfort in the epigastric region.
Advantages
- effective composition;
- effectively normalizes heart rate;
- eliminates cramps of the calf muscles;
- affordable price.
Flaws
- tablet size;
- may cause nausea and epigastric pain.
Asparkam Update Renewal
Rating: 4.7
Various pharmaceutical companies produce the drug Asparkam. Our review included a nominee from the Russian manufacturing plant Update Renewal. Asparkam contains 177 mg of potassium and magnesium aspartate. This drug is used in complex therapy for heart failure, coronary artery disease, and problems with heart rhythm.
Asparkam is a flat cylindrical tablet with a scoring line on one side. They are white in color. The tablets are placed in a blister pack. There can be 24 or 56 pieces in one pack. Asparkam is prescribed for persons over 18 years of age to take orally after meals. Daily dose - 3-6 tablets. Consumption is divided into 3 times. The average therapeutic course is 3-4 weeks.
According to reviews, with the use of Asparkam, the heart rate returns to normal and shortness of breath is eliminated. With this drug, more strength and energy appears, the nervous system calms down. While using this medicine, the fingers stop going numb, the cramps go away, and the blood pressure decreases. Asparkam is usually well tolerated, but persons with digestive problems should take it with caution.
Advantages
- good source of potassium and magnesium;
- heart rate normalizes;
- eliminates numbness of limbs, cramps;
- eliminates shortness of breath;
- The tablets are easy to swallow.
Flaws
- may cause side effects from the gastrointestinal tract.
Panangin and Asparkam
Asparkam are the most inexpensive tablets that include Mg (price - from 40 rubles). The difference between Asparkam and Panangin is only in price, since the latter is produced by a foreign company (price 170 rubles). The composition additionally contains potassium, both substances being in the form of aspartate. Together, the elements have the following effects:
Advertising:
- regulate the contractility of the heart muscle;
- reduce manifestations of arrhythmia;
- reduce the risk of developing arterial hypertension;
- improve overall metabolism;
- reduce the toxic effect of a number of cardiac drugs;
- reduce cardiac ischemia.
The medications must be taken with caution, as they can cause hypermagnesemia and hyperkalemia. Against the background of such problems, convulsions, heart block, and respiratory depression occur. During pregnancy and lactation, medications are prescribed under the supervision of a doctor. Medicines are allowed for children from birth, but the dose is selected individually.
Best Magnesium Lactate
Magnesium salt of lactic acid is no less popular. Produced synthetically. It is used in medicine to fill (prevent) magnesium deficiency, normalize and improve metabolic processes.
Magne B6
Rating: 4.9
The French drug Magne B6 contains magnesium lactate dihydrate (479 mg in terms of Mg 2+, which is 48 mg) and pyridoxine hydrochloride (5 mg). He was able to prove himself well in cases of nervousness, short temper, mild sleep disturbances, spasms in the gastrointestinal tract or tachycardia. It is also prescribed for lethargy, constant feeling of fatigue, pain and tingling in muscle fibers.
Magne B6 tablets are oval, convex on both sides, coated with a white coating. They are quite large, but due to their streamlined shape and smooth surface they are swallowed with virtually no problems. They are located on blisters. Adults are recommended to take 6-8 tablets per day. Children over 6 years old and provided that they weigh more than 20 kg can take up to 6 tablets per day.
People who took Magne B6 as a course note that already in the second week their arrhythmia goes away - the heart beats evenly and does not flutter. This drug improves the process of falling asleep, and makes the sleep itself deep and sound. Panic attacks go away and the nervous system calms down. Leg cramps also stop bothering me. Hair falls out less and nails become stronger. The drug is usually well tolerated, but very rarely causes diarrhea and abdominal pain.
Advantages
- good combination of active ingredients;
- normalizes heart rhythm;
- improves the process of falling asleep;
- eliminates leg cramps;
- relieves anxiety and panic.
Flaws
- can sometimes cause diarrhea and abdominal pain.
Magnelis B6
Rating: 4.8
The Russian manufacturer Pharmstandard produces the drug Magnelis B6. It contains Mg 2+ 48 mg (magnesium lactate dihydrate - 470 mg) and pyridoxine hydrochloride - 5 mg. This is an excellent domestic analogue of the French Magne B6. It is also able to eliminate spasms, arrhythmia and prevent the formation of blood clots. Approved for use by children from 6 years of age.
Magnelis B6 tablets are round, convex on both sides, in a white coating. They are a little easier to swallow than Magne B6. Adults are recommended to take up to 8 tablets per day. And for children over 6 years old, if their body weight exceeds 20 kg, up to 6 tablets per day. Divide the dose into 2-3 times and combine it with food. The tablets are swallowed whole and washed down with a glass of water.
Consumer reviews note that Magnelis B6 is not inferior in effectiveness to Magne B6. At the same time, it has a more attractive price. With this drug, memory improves, the nervous system becomes more stress-resistant, headaches are less, and a surge of strength is felt. During the use of Magnelis B6, convulsions go away, but after the end of the course of treatment they gradually return again.
Advantages
- domestic analogue of Magne B6;
- tablets are easy to swallow;
- increases stress resistance;
- provides a surge of strength;
- relieves cramps.
Flaws
- can sometimes cause abdominal pain and constipation.
Complivit magnesium
Rating: 4.7
The Russian manufacturer Pharmstandard produces the dietary supplement Complivit magnesium. This product contains 10 vitamins, zinc, copper and magnesium. The latter is presented here in the form of lactate. If we convert to Mg 2+, then there is 50 mg of it. This multivitamin is indicated for heart problems. It also improves the normal functioning of the nervous and muscular systems.
Complivit magnesium is a round, biconvex, peach-colored tablet. Their taste is quite specific. They are in a plastic bottle in the amount of 60 pieces. These vitamins are quite easy to swallow. Adults are recommended to take 2 pieces per day with breakfast. If you take them on an empty stomach, you may experience nausea.
According to reviews, the dietary supplement Complivit magnesium is quite good at calming the nervous system and improving the quality of sleep. These vitamins have a good effect on the condition of hair and nails. But if there is a serious magnesium deficiency in the body and the accompanying symptoms, then the use of Complivit will not greatly improve the patient’s condition.
Advantages
- a good set of vitamins + magnesium;
- tablets are easy to swallow;
- Two tablets per day are enough;
- calms the nervous system;
- improves the condition of hair and nails.
Magnistad and Magnesol
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Among the list of inexpensive and effective magnesium preparations, Magnistad should be mentioned (360 rubles/50 tablets). Contains Mg in the form of lactate, as well as pyridoxine. Therapeutic doses of substances can eliminate the deficiency that occurs due to poor nutrition, alcoholism, and dehydration.
Pyridoxine significantly improves the absorption of Mg in the intestine.
This form of the element is excreted by the kidneys, so it is contraindicated for people with chronic renal failure. Taking it on an empty stomach most often causes diarrhea, so take the drug with meals. Children over 6 years old and adults are recommended 6-8 tablets/day.
Another high-quality medicine with the element is Magnesol. It becomes a source of Mg, even with its acute deficiency. The medicine contains a citrate form of the substance, and the composition is enriched with riboflavin. The latter distinguishes Magnesol from most drugs that include pyridoxine. The price is 860 rubles/30 sachets, but the high cost is justified by the excellent quality. Magnesol is given to children from 11 years of age; a person needs 1-2 sachets per day, depending on the severity of the condition.
What vitamins cannot be combined
Good compatibility of vitamins can provide the body’s daily needs. If you take substances that interact poorly with each other, at best there will be no effect from such treatment, and at worst, the risk of developing side effects will increase.
Before you start taking vitamins, you should familiarize yourself with their compatibility with each other.
Poor compatibility can disrupt the absorption of one or more components.
- Vitamin D cannot be combined with A, since they neutralize each other’s effects;
- Vitamin B2 leads to the oxidation of B1;
- Vitamin B1, if combined with B12, can cause an allergic reaction;
- Vitamin D is not absorbed if taken with vitamin E;
- Vitamin B12 eliminates the properties of C and PP;
- Vitamins A and D neutralize each other;
- Vitamins E and D must be taken separately, since the first component is poorly absorbed under the influence of another substance;
- Oxidation of vitamin B1 occurs under the influence of vitamin B2.
Many multivitamins contain substances that interact poorly with each other, but their composition is selected in such a way that it does not have a negative effect on the human body.
Basic principles of selection and reception
In order to get the maximum benefit from using vitamin complexes, it is important not only to be able to combine them correctly, but also to take them taking into account some recommendations:
- Reduce consumption of coffee, strong tea and dairy products;
- Do not exceed daily intake;
- Choose according to age and body needs;
- Study the composition before purchasing and the expiration date;
- If you have problems swallowing tablets, it is better to buy them in the form of drops or syrup;
- Store according to instructions;
- Drink with clean water;
- At the first sign of an allergy, stop taking it.
To get the maximum results from taking multivitamins and reduce the risk of possible side effects, when purchasing, you need to pay attention to the absence of dyes and flavors and other allergens.
Buying a medicine containing all the necessary substances at a pharmacy is quite simple. However, they should not be perceived as a “panacea”; it is important to remember that the only useful source of all vitamin and mineral components is food and a healthy lifestyle. You should not take vitamin supplements thoughtlessly, as they can bring both benefit and harm. Ideally, you need to undergo the necessary examinations, determine the deficiency of one or another component, and only then, according to a preliminary medical prescription, carry out treatment or preventive measures. After all, self-medication can cause significant harm to health.
Vitamin interactions
To support vitality and prevent a number of diseases, many people prefer to use multivitamin pharmaceuticals. When choosing such drugs, it is important to take into account the compatibility of the vitamins that are present in a particular drug. We can speak of a correct combination if 2 or more components interact with each other, and they enhance each other’s effect and have a positive effect.
With a deficiency of one or more nutrients, as well as with their excess, a person develops serious health problems.
To exclude such conditions, the combination of vitamins must be correct and balanced.
- A and E interact well with each other, but there should be less of the latter, otherwise the absorption of the former is impaired;
- B2 (riboflavin) and B6 (pyridoxine) are ideal with K;
- B12 can be combined with B5;
- P enhances the properties of vitamin C, E, B9 (folic acid);
- F enhances the properties of A, D, E, as well as group B;
- B6 (pyridoxine) and B2;
- B12 (cyanocobalamin) is recommended to be used in combination with B5, B9;
- Vitamin C increases the activity of vitamin E.
With the right combination, there will be a certain result, which will be different from if each component is taken separately.
