Magnesium: Mineral of calm and good sleep

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Magnesium: Mineral of calm and good sleep

Part 1: Fundamental aspects of magnesium

  1. Definition and chemical properties of magnesium:

    Magnesium (MG) is a chemical element, metal of the II group of the periodical system of Mendeleev, with atomic number 12 and atomic mass 24.305 A.E.M. It is an alkaline earth, silver-white, quite light and plastic. Chemically active, easily forms compounds, giving two valence electrons. In nature, it is found only in compounds, such as oxides, carbonates, sulfates and silicates. It has the following key chemical properties:

    • Reactivity: Reacts with air oxygen when heated, forming magnesium oxide (MGO). Reacts with water, especially hot, with hydrogen release.
    • The ability to form compounds: It forms many salts such as magnesium chloride (MGCL2), magnesium sulfate (MGSO4) (English salt), magnesium carbonate (MGCO3) and others. These salts are widely used in medicine, industry and agriculture.
    • Catalytic properties: Magnesium and its compounds can act as catalysts in various chemical reactions.
    • Refractory: Magnesium oxide (MGO) has a high melting point and is used as a refractory material.

  2. The prevalence of magnesium in nature:

    Magnesium is one of the most common elements in the earth’s crust (about 2.5%). It is also the third most common element dissolved in sea water, after sodium and chlorine. The main natural sources of magnesium:

    • Minerals: Dolomite (CAMG (CO3) 2), Magnesite (MgCo3), Оливит (Mg (Ох) 2), Оливин (Mg3si2O5 (OH) 4), Carnallit (KCL · MgCl2 · 6H2O), Кизерет (МГСО4 · H2O) and other.
    • Sea water: Contains a significant amount of magnesium in the form of chloride and sulfate. Industrial extraction of magnesium from sea water is an important source of this element.
    • Natural brine and salt deposits: Contain a high concentration of magnesium salts.

  3. Industrial receipt of magnesium:

    The main industrial methods for obtaining magnesium:

    • Electrolysis of molten magnesium chloride: This method is the most common. Magnesium chloride (MGCL2) is obtained from sea water, salt brine or carnallitis. Then the molten chloride is electrolysis, as a result of which metal magnesium on the cathode and chlorine on the anode is released.
    • Thermal restoration of magnesium from magnesium oxide: This method includes the restoration of magnesium oxide (MGO), such as ferrosilication (pidjon method) or carbon (Ganzhaev method), at high temperatures. The process is carried out in a vacuum or in an atmosphere of inert gas to prevent magnesium oxidation.

  4. The role of magnesium in biology: Brief review:

    Magnesium plays a critical role in many biological processes necessary for the life of plants, animals and humans. The main functions of magnesium in biology:

    • Structural function: Magnesium is a component of bone tissue and teeth.
    • Enzymatic function: Magnesium is a cofactor of more than 300 enzymes involved in various metabolic processes, including energy metabolism, DNA synthesis and RNA, protein synthesis, regulation of blood glucose and neuromuscular transmission.
    • Regulatory function: Magnesium is involved in the regulation of blood pressure, heart rhythm, calcium and potassium in cells, as well as in the transmission of nerve impulses.
    • Participation in photosynthesis: Magnesium is a central atom in a chlorophyll molecule necessary for photosynthesis in plants.
    • Maintaining the electrical potential of cell membranes: Magnesium is necessary to maintain the normal function of ion channels and pumps in cell membranes, which ensures the correct transmission of nerve impulses and muscle contraction.

Part 2: Magnesium and nervous system: action mechanisms

  1. Magnesium and GABA (γ-aminomatic acid):

    GABA is the main brake neurotransmitter in the central nervous system. It plays a key role in reducing nervous excitability and promotes relaxation. Magnesium has a modulating effect on the GABA-GERGIC system:

    • Influence on GABA receptors: Magnesium is able to contact GABA receptors, enhancing their activity and, therefore, enhancing the brake effect of the GABA. This leads to a decrease in anxiety, nervous tension and promotes relaxation.
    • GABK synthesis: Magnesium is involved in the synthesis of GAMK from glutamate. The lack of magnesium can lead to a decrease in the level of the GABA in the brain, which can contribute to the development of anxiety, insomnia and other neurological disorders.
    • Regulation of the release of GABA: Magnesium can influence the release of GABA from presynaptic neurons, providing an adequate level of this neurotransmitter in a synaptic gap.

  2. Magnesium and glutamate (exciting neurotransmitter):

    Glutamate is the main exciting neurotransmitter in the central nervous system. It plays an important role in the processes of learning, memory and synaptic plasticity. However, the excessive activity of glutamate can lead to neurotoxicity and the development of various neurological disorders. Magnesium plays the role of antagonist NMDA receptors of glutamate:

    • Blocking NMDA receptors: NMDA receptors are a subtype of glutamate receptors playing a key role in learning and memory processes. Magnesium blocks these receptors at rest, preventing their excessive activation. During the depolarization of the membrane, magnesium is released from the NMDA receptor, allowing glutamate to activate it.
    • Neuroprotective effect: By blocking NMDA receptors, magnesium prevents an excess flow of calcium into a cell, which can lead to neurotoxicity. This has a neuroprotective effect and protects the nerve cells from damage.
    • Glutamatergic transmission regulation: Magnesium is involved in the regulation of the release of glutamate from presynaptic neurons, preventing its excessive release and supporting the balance between exciting and inhibitory processes in the brain.

  3. Magnesium and cortisol (stress hormone):

    Cortisol is a hormone produced by the adrenal glands in response to stress. In the short term, cortisol helps the body cope with stress, but a chronically increased level of cortisol can have a negative effect on health, including sleep disturbance, anxiety and depression. Magnesium affects the regulation of the level of cortisol:

    • Reducing the reaction to stress: Magnesium can reduce the body’s reaction to stress, reducing the release of cortisol in response to stressful situations.
    • Influence on a hypothalamo-pituitary-adult axis (GGN-OS): Magnesium has a modulating effect on GGN-OS, which is a central stress reaction regulator. Magnesium deficiency can lead to hyperactivation of GGN-Osi and an increase in the level of cortisol.
    • Support for the adrenal gland function: Magnesium is necessary for the normal function of the adrenal glands that produce cortisol. Magnesium deficiency can disrupt the adrenal gland function and lead to hormone imbalance.

  4. Magnesium and melatonin (sleep hormone):

    Melatonin is a hormone produced by an epiphyse that regulates the cycles of sleep and wakefulness. It promotes falling asleep, improves sleep quality and has an antioxidant effect. Magnesium can affect the synthesis and regulation of melatonin:

    • Participation in the synthesis of melatonin: Magnesium is involved in the enzymatic processes necessary for the synthesis of treptophan melatonin.
    • Impact on melatonin receptors: Magnesium can affect the activity of melatonin receptors, increasing their sensitivity to this hormone.
    • Regulation of circadian rhythms: Magnesium is involved in the regulation of circadian rhythms that control the cycles of sleep and wakefulness. Magnesium deficiency can disrupt circus rhythms and lead to insomnia.

Part 3: Magnesium and sleep: Clinical research and practical recommendations

  1. Studies on the influence of magnesium on sleep:

    Numerous studies have shown the relationship between magnesium and sleep quality:

    • Improving the quality of sleep: Studies show that magnesium additives can improve the quality of sleep, reduce falling asleep, increase the total duration of sleep and reduce the number of night awakenings.
    • Reducing insomnia: Magnesium can be an effective remedy for the treatment of insomnia, especially in people with magnesium deficiency. Studies show that magnesium can improve sleep in older people suffering from insomnia.
    • Reducing of restless legs syndrome: Restless legs syndrome (SBN) is a neurological disorder characterized by unpleasant sensations in the legs and an insurmountable desire to move them, especially at night. Magnesium can help reduce SBN symptoms and improve sleep.
    • Reducing anxiety and depression: Since anxiety and depression are often accompanied by sleep disturbances, magnesium, due to its anxiolytic and antidepressant properties, can indirectly improve sleep, reducing these symptoms.

    Examples of research:

    • In a double blind, a placebo-controlled study published in Journal of Research in Medical Sciencesit was shown that magnesium additives improve subjective indicators of sleep quality in older people with insomnia.
    • A study published in Sleepshowed that magnesium additives can reduce SBN symptoms and improve sleep in patients with this disorder.

  2. Magnesium dosage to improve sleep:

    The recommended daily dose of magnesium for adults is 310-420 mg. However, the dosage of magnesium to improve sleep can vary depending on individual needs and health status. It is recommended to start with a low dose (for example, 200 mg) and gradually increase it until the desired effect is achieved. It is important to remember that excessive consumption of magnesium can cause side effects, such as diarrhea.

    • Recommended dosage: 200-400 mg before bedtime.
    • Forms of magnesium: Different forms of magnesium have different bioavailability. It is recommended to choose the forms of magnesium with high bioavailability, such as magnesium glycine, magnesium tronate, magnesium citrate or magnesium malate. Magnesium oxide has low bioavailability and can be less effective for improving sleep.
    • Consultation with a doctor: Before you start taking magnesium additives, it is recommended to consult a doctor, especially if you have any chronic diseases or take other drugs.

  3. The best forms of magnesium for sleep:

    • Magnesium glycinate: This form of magnesium is well absorbed and has a calming effect, due to the content of glycine, which is a brake neurotransmitter. Magnesium glycinate is often recommended to improve sleep and reduce anxiety.
    • Magnesium tronate: This form of magnesium has a unique ability to penetrate the hematoencephalic barrier and improve cognitive functions. Magnesium tronate can be useful for improving sleep and memory.
    • Magnesium citrate: This form of magnesium is well absorbed and has a slight laxative effect. Magnesium citrate can be useful for improving sleep in people with constipation.
    • Malat Magnesium: This form of magnesium is associated with apple acid, which is involved in energy metabolism. Magnesium malate can be useful for improving sleep and reducing fatigue.
    • Taurat Magnesium: Magnesium compound with taurin. Taurin is an amino acid that has antioxidant and anti -inflammatory properties. Magnesium taurat can be especially useful for maintaining the health of the cardiovascular system and improving sleep.

  4. Products rich in magnesium:

    The inclusion in the diet of products rich in magnesium can help maintain the normal level of magnesium in the body and improve sleep. The products rich in magnesium include:

    • Dark green leafy vegetables: Spinach, Cale, Mangold.
    • Nuts and seeds: Almonds, cashews, pumpkin seeds, chia seeds, flax seeds.
    • Legumes: Black beans, lentils, chickpeas.
    • Whole grain products: Brown rice, oatmeal, film.
    • Avocado:
    • Dark chocolate: (with high cocoa content)
    • Bananas:

  5. Other ways to improve sleep besides magnesium:

    Magnesium can be a useful addition to the strategy for improving sleep, but it is also important to follow the general rules of sleep hygiene:

    • Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
    • Dark, quiet and cool bedroom: Create a comfortable sleeping atmosphere.
    • Avoid caffeine and alcohol before bedtime: These substances can violate sleep.
    • Limit the use of electronic devices before bedtime: Blue light emitted by screens can suppress the production of melatonin.
    • Regular physical activity: Physical exercises can improve sleep, but avoid intense training before bedtime.
    • Relaxation techniques: Practice relaxation techniques such as meditation, yoga or deep breath to reduce stress and improve sleep.
    • Warm bath or shower before bedtime: Warm water can help relax the muscles and prepare the body for sleep.

Part 4: Magnesium deficiency: symptoms, causes and diagnosis

  1. Symptoms of magnesium deficiency:

    Magnesium deficiency can be manifested by various symptoms, which are often non -specific and can be mistaken for the symptoms of other diseases. The most common symptoms of magnesium deficiency include:

    • Muscle cramps and spasms: Especially in the legs.
    • Fatigue and weakness:
    • Irritability and anxiety:
    • Insomnia:
    • Headaches:
    • Constipation:
    • Irregular heartbeat: (arrhythmia)
    • Numbness and tingling in the limbs:
    • Increased blood pressure:
    • Osteoporosis: (in the long run)

  2. Causes of magnesium deficiency:

    Magnesium deficiency can be caused by various factors, including:

    • Insufficient magnesium consumption with food: Diet, poor in products rich in magnesium.
    • Violation of magnesium absorption: Intestinal diseases, such as Crohn’s disease, celiac disease and irritable bowel syndrome.
    • Chronic diseases: Diabetes, alcoholism, kidney disease.
    • Reception of some drugs: Diuretics, antibiotics, proton pump inhibitors.
    • Chronic stress: Stress increases the body’s need for magnesium.
    • Excessive drinking: Alcohol violates the absorption of magnesium and increases its excretion in the urine.
    • Elderly age: With age, the body’s ability to absorb magnesium decreases.
    • Intensive physical activity: Increase the need for magnesium.
    • Pregnancy and breastfeeding: Increase the need for magnesium.

  3. Diagnosis of magnesium deficiency:

    Diagnosis of magnesium deficiency can be difficult, since most of the magnesium in the body is inside the cells, and not in the blood. A traditional blood test for magnesium may not reflect the true level of magnesium in the body.

    • Blood test for magnesium: This is the most common diagnostic method, but it has limited sensitivity. The normal level of magnesium in the blood serum is 0.75-0.95 mmol/l. However, the normal level of magnesium in blood serum does not always exclude magnesium deficiency at the cellular level.
    • Magnesium analysis in red blood cells: This analysis can be more accurate than the analysis of magnesium in the blood serum, since it reflects the level of magnesium inside the cells.
    • Magnesium removal test: This test measures the amount of magnesium displayed in the urine within 24 hours. It can be useful for assessing the ability of kidneys to hold magnesium.
    • Clinical assessment: Assessment of the symptoms and medical history of the patient.

Part 5: Magnesium and other health conditions: Additional advantages

  1. Magnesium and cardiovascular system:

    Magnesium plays an important role in maintaining the health of the cardiovascular system:

    • Blood pressure regulation: Magnesium helps to relax blood vessels and reduce blood pressure. Studies show that magnesium additives can be effective for reducing blood pressure in people with hypertension.
    • Prevention of arrhythmia: Magnesium is involved in the regulation of heart rhythm and can help prevent arrhythmia.
    • Reducing the risk of cardiovascular diseases: Magnesium can help reduce the risk of cardiovascular diseases, such as myocardial stroke and myocardial infarction.
    • Improving the function of the endothelium: Magnesium helps to improve the function of the endothelium, the inner layer of blood vessels, which is important to maintain the health of blood vessels.

  2. Magnesium and diabetes:

    Magnesium plays an important role in the regulation of blood glucose levels and can be useful for people with diabetes:

    • Improving insulin sensitivity: Magnesium helps improve the sensitivity of cells to insulin, hormone, which regulates the level of glucose in the blood.
    • Reducing the risk of diabetes of type 2: Studies show that people with a high level of magnesium in the blood have a lower risk of type 2 diabetes.
    • Blood glucose control: Magnesium can help control the blood glucose level in people with diabetes.

  3. Magnesium and bones:

    Magnesium is an important component of bone tissue and plays a role in maintaining bone health:

    • Strengthening bones: Magnesium helps strengthen bones and prevent osteoporosis.
    • Improving calcium absorption: Magnesium is necessary for proper absorption and use of calcium, which is also important for bone health.
    • Reduction of risk of fractures: Enough consumption of magnesium can help reduce the risk of bone fractures, especially in the elderly.

  4. Magnesium and migraine:

    Magnesium can help alleviate the symptoms of migraines:

    • Reducing the frequency and intensity of headaches: Studies show that magnesium additives can reduce the frequency and intensity of headaches in migraine.
    • Improving the function of blood vessels in the brain: Magnesium can help improve the function of blood vessels in the brain, which can help relieve symptoms of migraine.
    • Reducing neuro -drilling: Magnesium has anti -inflammatory properties and can help reduce the neuro -drill that plays a role in the development of migraine.

  5. Magnesium and PMS (premenstrual syndrome):

    Magnesium can help relieve PMS symptoms:

    • Reducing anxiety and irritability:
    • Reducing swelling of the abdomen and fluid retention:
    • Relief of headaches:
    • Improving mood:

Part 6: Safety and side effects of magnesium

  1. An overdose of magnesium: symptoms and consequences:

    An overdose of magnesium is rare, but can occur with excessive consumption of magnesium additives. Symptoms of magnesium overdose may include:

    • Diarrhea: This is the most common side effect of magnesium overdose.
    • Nausea and vomiting:
    • Abdominal pain:
    • Muscle weakness:
    • Reduced blood pressure:
    • Slow down of the heart rhythm: (bradycardia)
    • Difficult breathing: (in severe cases)
    • Coma: (in extremely rare cases)

  2. Magnesium interaction with drugs:

    Magnesium can interact with some drugs, so it is important to consult a doctor before taking magnesium additives, especially if you take any other drugs. Medicines that can interact with magnesium include:

    • Antibiotics: Tetracyclines and chinolons. Magnesium can reduce the absorption of these antibiotics.
    • Diuretics: Some diuretics can increase the excretion of magnesium in urine.
    • Proton pump inhibitors (IPP): Long -term use of IPP can reduce magnesium absorption.
    • Bifosphonates: Used to treat osteoporosis. Magnesium can reduce the absorption of these drugs.
    • Levothyroxine: Used to treat hypothyroidism. Magnesium can reduce the absorption of levotyroxine.

  3. Contraindications to the reception of magnesium:

    In some cases, taking magnesium additives may be contraindicated:

    • Severe renal failure: With renal failure, the kidneys cannot effectively remove magnesium from the body, which can lead to an overdose.
    • Bradycardia: (Slow down of the heart rhythm)
    • Myasthenia Gravis: Neuromuscular disease.
    • Atrioventricular blockade: Violation of the conductivity of the heart impulse.

  4. How to minimize the side effects of magnesium:

    • Start with a low dose: And gradually increase it until the desired effect is achieved.
    • Take magnesium while eating: This can help improve absorption and reduce side effects.
    • Divide the daily dose into several techniques: This can help reduce the risk of diarrhea.
    • Choose magnesium forms with high bioavailability: Such as magnesium glycinate, magnesium tronate, magnesium citrate or magnesium.
    • Consult a doctor: Before taking magnesium additives, especially if you have any chronic diseases or take other drugs.

Part 7: Magnesium for children: benefits and recommendations

  1. The role of magnesium in the development of the child:

    Magnesium plays an important role in the development of the child, participating in many physiological processes:

    • Growth and development of bones: Magnesium is an important component of bone tissue and is necessary for the normal growth and development of bones.
    • Energy exchange: Magnesium is involved in energy metabolism and is necessary to maintain a normal level of energy in children.
    • The function of the nervous system: Magnesium plays a role in transmitting nerve impulses and is necessary for the normal function of the nervous system.
    • Muscle function: Magnesium is necessary for the normal contraction and relaxation of muscles.
    • Immune function: Magnesium plays a role in maintaining a healthy immune system.

  2. Symptoms of magnesium deficiency in children:

    Symptoms of magnesium deficiency in children can be similar to symptoms in adults, but may also include:

    • Hyperactivity:
    • Difficulties with concentration:
    • Irritability:
    • Muscle cramps:
    • Constipation:
    • Restless dream:
    • Nightmares:

  3. Recommended daily dose of magnesium for children:

    The recommended daily dose of magnesium for children depends on the age:

    • Children from 1 to 3 years old: 80 mg
    • Children from 4 to 8 years old: 130 mg
    • Children from 9 to 13 years old: 240 mg
    • Teenagers from 14 to 18 years old: 410 mg for boys and 360 mg for girls

  4. Sources of magnesium for children:

    The best way to provide sufficient magnesium consumption for children is a balanced diet, including products rich in magnesium:

    • Green sheet vegetables: Spinat, Kale.
    • Nuts and seeds: Almonds, cashews, pumpkin seeds.
    • Legumes: Black beans, lentils.
    • Whole grain products: Oatmeal, brown rice.
    • Avocado:
    • Bananas:
    • Dairy products: Milk, yogurt.

  5. Magnesium additives for children: when necessary:

    Magnesium additives can be necessary for children in the following cases:

    • Magnesium deficiency: Confirmed by diagnostics.
    • Diseases that violate magnesium absorption: Such as Crohn’s disease or celiac disease.
    • Reception of some drugs: Which can increase magnesium excretion.
    • Unstable nutrition: When the child does not receive enough magnesium with food.

    Before taking magnesium additives for a child, you need to consult a doctor. It is important to choose the right form of magnesium and dosage, which is safe for the child.

Part 8: Magnesium and Sports: Improving performance and recovery

  1. The role of magnesium in sports activities:

    Magnesium plays an important role in sports activities, affecting energy metabolism, muscle function and restoration:

    • Energy exchange: Magnesium is involved in the production of energy (ATF) and is necessary to maintain high performance during training and competitions.
    • Muscle function: Magnesium is necessary for the normal contraction and relaxation of muscles, preventing muscle cramps and cramps.
    • Recovery: Magnesium helps to restore muscles after training, reducing inflammation and helping to restore energy reserves.
    • Electrolyte balance: Magnesium is involved in the regulation of the electrolyte balance, which is important to maintain hydration and prevent dehydration during physical activity.
    • Reducing the level of cortisol: Magnesium can help reduce the level of cortisol (stress hormone) after training, which contributes to restoration and prevents overtrained.

  2. The influence of magnesium deficiency on sports indicators:

    Magnesium deficiency can negatively affect sports indicators:

    • Reduced endurance:
    • Muscle cramps and spasms:
    • Fatigue and weakness:
    • Increased recovery time:
    • Increased risk of injuries:

  3. Recommended dose of magnesium for athletes:

    Athletes may need more magnesium than people leading a sedentary lifestyle. The recommended daily dose of magnesium for athletes can be 400-800 mg, depending on the intensity of training and individual needs.

  4. Sources of magnesium for athletes:

    Athletes can receive magnesium from food and additives:

    • Products rich in magnesium: In the diet, dark green leafy vegetables, nuts, seeds, legumes, whole grain products, avocados and bananas are included.
    • Sports drinks and additives: Many sports drinks and additives contain magnesium.
    • Magnesium additives: It can be useful for athletes with a high level of physical activity and a high risk of magnesium deficiency.

  5. When to take magnesium additives for athletes:

    • After training: To restore muscles and make up for magnesium reserves.
    • Before going to bed: To improve sleep and reduce muscle tension.
    • During the day: Divide the daily dose into several techniques for better absorption.

Part 9: additional facts and myths about magnesium

  1. Myth: Most people get enough magnesium from food.

    Fact: Many people do not receive enough magnesium from food due to the impoverishment of the soil, the use of processed products and other factors.

  2. Myth: Any blood test can accurately determine the deficiency of magnesium.

    Fact: A blood test for magnesium may not reflect the true level of magnesium in the body, since most of the magnesium is inside the cells.

  3. Myth: All forms of magnesium are equally effective.

    Fact: Different forms of magnesium have different bioavailability and can have different effects on the body.

  4. Myth: Magnesium overdose is very dangerous.

    Fact: An overdose of magnesium is rarely dangerous and usually manifests itself in the form of diarrhea.

  5. Myth: magnesium additives are not needed if you eat right.

    Fact: Even with a balanced diet, some people may need magnesium additives due to certain health conditions, medication or high levels of physical activity.

  6. Additional facts:

    • Magnesium is the fourth most common mineral in the human body.
    • Magnesium is involved in more than 300 enzymatic reactions.
    • Magnesium deficiency can increase the risk of osteoporosis, diabetes, cardiovascular diseases and other chronic diseases.
    • Magnesium can help reduce symptoms of anxiety, depression and

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