This compound of collagen with magnesium will be analyzed accordingly, we will see the components separately, collagen can be seen in this linkWe'll talk about magnesium next.
Magnesium is a mineral found in food and has several important functions in the body, such as muscle contraction.
The recommended daily intake of 320 to 420 mg of magnesium is easily achieved and maintained with a nutritious diet. However, there are magnesium supplements that can be advised by the doctor or dietitian, and they are usually in the form of magnesium chelate and magnesium dimalate.
Some magnesium-rich foods
Foods rich in magnesium are mainly seeds, nuts and vegetables:
- Pumpkin and sunflower seeds;
- Almonds, hazelnuts, walnuts, cashews, peanuts;
- Spinach, beets, okra;
- Yogurt milk.
In addition to these foods, some cereals are also rich in magnesium, such as oats.
What is Magnesium for?
Magnesium is good for:
- Improve physical performance, because it is important for muscle contraction
- Prevent osteoporosis by helping to produce hormones that increase bone formation;
- It helps control diabetes because it regulates the transport of sugar;
- Decrease the risk of heart disease, since it can decrease the accumulation of fatty plaques on the artery walls.
Magnesium is also important during pregnancy to prevent uterine contractions before 37 weeks gestation, so in some situations your obstetrician may advise you to take magnesium supplements.
Magnesium-rich foods are mainly seeds as already mentioned, such as pumpkin seeds or sunflower seeds, nuts like almonds and vegetables like chards.
Magnesium is an essential mineral used mainly in protein synthesis and energy transport, which facilitates the transmission of nerve impulses and the regulation of muscle contractions.
Magnesium is distributed in plant and animal food sources. Some examples of the foods and amount of magnesium are on the table.
|Pumpkin seeds||57 g||303 mg||327 calories|
|Almonds||78 g||238 mg||499 calories|
|Hazelnut||68 g||192 mg||430 calories|
|Brown-nut||70 g||166 mg||489 calories|
|Peanut||72 g||125 mg||415 calories|
|Sunflower seeds||68 g||82 mg||397 calories|
|Artichoke||120 g||72mg||95 calories|
|Spinach||100 g||64 mg||22 calories|
|Cooked oats||234 g||56 mg||145 calories|
|Freshly baked beets||72 g||49 mg||32 calories|
|Wheat germ||14 g||45 mg||51 calories|
|Yogurt||245 g||43mg||186 calories|
|Brown rice||98 g||42 mg||343 calories|
|Avocado||100 g||39 mg||162 calories|
|Plum||85 g||38 mg||75 calories|
|Banana||118 g||34 mg||112 calories|
|Skimmed milk||245 g||28 mg||88 calories|
|Orange juice||242 g||27 mg||154 calories|
A healthy adult needs between 310 mg and 420 mg of magnesium per day to maintain a healthy lifestyle and good brain function.
When magnesium is missing from the body
Lack of magnesium in the body can lead to unpleasant symptoms, such as
- Nervous system disorders, such as depression, tremors, and insomnia;
- Heart failure;
- High blood pressure;
- Diabetes mellitus;
- Pre-Menstrual Syndrome - PMS;
- Lack of appetite;
- Lack of memory.
Drugs that can cause a low concentration of magnesium in the blood are cycloserine, furosemine, thiazides, hydrochlorothiazide, tetracycline, and the use of oral contraceptives.
When should I take magnesium?
Magnesium supplementation is recommended when blood magnesium levels are below 1mEq per litre of blood, in the case of premature uterine contractions during pregnancy and in the case of vomiting or diarrhoea because much of the magnesium is lost in this way.
It is important to note that, in your case, magnesium supplementation during pregnancy should be left around the 35th week of pregnancy so that the uterus can contract properly and the baby can be born.
The need for magnesium supplements is rare because good nutrition provides magnesium is necessary for the body. Magnesium supplementation should be done under medical or nutritionist supervision, as excess magnesium can cause symptoms such as nausea, vomiting, and headache.
Benefits of Magnesium
The benefits of magnesium are mainly the production of energy in the body and help in the metabolism of fats and proteins.
Other benefits of magnesium may be:
- Stimulation of the proper functioning of the brain;
- Diabetes prevention;
- It helps to rejuvenate and prevent the body from aging;
- Strengthening of the bones;
- Infection prevention.
Besides, Magnesium is used for help in the contraction and relaxation of the muscles, so it is used as a supplement for pregnant women to help prevent premature uterine contractions. People who practice strenuous exercise should always do it with the advice of a doctor or nutritionist.
Magnesium improves brain function
Magnesium improves brain function because it participates in the transmission of nerve impulses by increasing memory and learning capacity.
Some magnesium-containing foods are pumpkin seeds, almonds, hazelnuts and walnut brown, for example.
The magnesium supplement is a great physical and mental tonic and can be found in health food stores and pharmacies in various forms and associations with other minerals and vitamins.
To maintain a healthy lifestyle and good brain function, 400 mg of magnesium per day is recommended, preferably through the diet.
A magnesium supplement or other brain tonic should be directed by a physician.
What to take for the brain
Knowing what to bring to the tired brain can be helpful in improving memory and mental agility. Examples of supplements that can help improve brain function and combat mental fatigue are
- Memorium o Memoriol B6 which contains vitamin E, C and B complex and vitamin B12, vitamin B6, magnesium and folic acid, among other substances;
- Giseng capsules, strengthening memory and delaying brain fatigue;
- Gingko biloba syrup concentrate or capsules, which improves memory and blood circulation;
- Rhodiola The plant, which eliminates fatigue and mood swings, is known for its capsules;
- Virilon rich in B vitamins and catuaba;
- Pharmaton multivitamins with ginseng and minerals
These supplements should only be used under medical supervision because excess magnesium or vitamins in the body can cause dizziness and headache.
The consumption of foods rich in omega-3 fatty acids, as well as the use of supplements such as fish oil, is also good for the brain, improving mental performance and the health of brain cells, which increases the amount of oxygen and nutrients that reach the neurons.
After this detailed description you can imagine how beneficial it will be to unite two such important components as collagen with magnesium.