{"id":5150,"date":"2024-11-14T15:42:13","date_gmt":"2024-11-14T12:42:13","guid":{"rendered":"https:\/\/kindora.com\/?post_type=nutrient&#038;p=5150"},"modified":"2024-11-26T12:22:02","modified_gmt":"2024-11-26T09:22:02","slug":"magneziu","status":"publish","type":"nutrient","link":"https:\/\/kindora.com\/ro\/nutrienti\/magneziu\/","title":{"rendered":"Magneziu"},"content":{"rendered":"\n    <div id=\"block_e8e27e7262c1c81440bf1aa28231ccce\" class=\"align wp-block-custom-blocks-main-nutrient\">\n\n\t\n<div class=\"grid grid-cols-12 space-x-4 space-y-8 pb-5 mb-8\">\n\t<div class=\"col-span-12 lg:col-span-6 order-1 lg:order-1\">\n\t\t<img loading=\"lazy\" decoding=\"async\" width=\"550\" height=\"550\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-550x550.jpg\" class=\"attachment-hero-slider size-hero-slider wp-post-image\" alt=\"\" srcset=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-550x550.jpg 550w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-300x300.jpg 300w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-1024x1024.jpg 1024w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-150x150.jpg 150w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-768x768.jpg 768w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-30x30.jpg 30w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-50x50.jpg 50w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-500x500.jpg 500w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-295x295.jpg 295w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-265x265.jpg 265w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-270x270.jpg 270w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-250x250.jpg 250w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu-540x540.jpg 540w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/11\/alimente-bogate-in-magneziu.jpg 1080w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/>\t<\/div>\n\n\t<div class=\"col-span-12 lg:col-span-6 order-2 lg:order-2 lg:pe-6 flex flex-col justify-center\">\n\t\t<h1 class=\"mb-4\">Magneziu<\/h1>\n\n\t\t<div class=\"mb-4\">\n\t\t\t<p>Orice orchestr\u0103 are nevoie de un dirijor \u0219i orice film are nevoie de un regizor. La fel, corpul uman are nevoie de magneziu. Acesta este un mineral esen\u021bial ce se g\u0103se\u0219te \u00een toate celulele din organismul \u0219i particip\u0103 la sute de reac\u021bii biochimice \u0219i reac\u021bii din corp: mu\u0219chii au nevoie de el ca s\u0103 se contracte, nervii \u00eel folosesc pentru a trimite \u0219i pentru a primi mesaje. De asemenea, acest mineral p\u0103streaz\u0103 ritmul cardiac \u0219i sistemul imunitar puternic. Cu toate c\u0103 se g\u0103se\u0219te \u00een multe alimente, suplimentele alimentare pot fi deseori necesare pentru o stare de bine. Descoper\u0103 \u00een articolul de mai jos ce roluri fascinate are acest \u201eerou\u201d t\u0103cut \u00een organismul t\u0103u.<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\t<div class=\"acf-innerblocks-container\">\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n    <div id=\"block_f158906d3e1e2a848f52a5ddf85733ac\" class=\"floating-nav-container lg:right-0 lg:left-auto lg:sticky lg:pb-3 lg:top-[125px] align wp-block-custom-blocks-floating-page-nav\">\n\n            <div class=\"floating-nav-section border border-light-gray bg-white rounded-md overflow-hidden mb-0 lg:sticky lg:top-0 z-[900]\" data-section-type=\"desktop-open\">\n            <button class=\"floating-nav-header w-full flex items-center justify-between px-5 py-2 lg:py-4 bg-white text-left cursor-pointer lg:cursor-auto outline-none\" aria-expanded=\"true\">\n                <span class=\"text-lg font-semibold\">Cuprins<\/span>\n                <svg class=\"arrow-icon flex-shrink-0 lg:hidden\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path d=\"M6 9L12 15L18 9\" stroke=\"#D5D5D5\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" \/>\n                <\/svg>\n            <\/button>\n\n            <div class=\"floating-nav-content bg-white pl-5 pr-5 mr-6 lg:p-0 lg:m-0\">\n                <div class=\"floating-nav flex flex-col\">\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#ce-este\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Ce este                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#forme\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Forme ale magneziului                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#surse\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Surse de magneziu                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#suplimente\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Suplimente de magneziu                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#beneficii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Beneficii                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#diete\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Cum te ajut\u0103 s\u0103 sl\u0103be\u0219ti                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#deficienta\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Deficien\u021ba                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#exces\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Excesul de magneziu                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#doza\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Doza zilnic\u0103 recomandat\u0103                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#interactiunea\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Interac\u021biunea cu alte medicamente                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#copii\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Copiii \u0219i magneziu                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#femei\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Femei \u00eens\u0103rcinate                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#sfaturi\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Sfaturi pentru consum                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#seric\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Determinarea seric\u0103                            <\/a>\n                        <\/div>\n                                            <div class=\"floating-nav__item flex-shrink-0\">\n                            <a href=\"#concluzie\"\n                                class=\"floating-nav__link block lg:px-5 py-2 text-base font-medium\">\n                                Concluzie                            <\/a>\n                        <\/div>\n                                    <\/div>\n            <\/div>\n        <\/div>\n    \n        <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<h2 class=\"wp-block-heading\" id=\"ce-este\">Ce este magneziu? Rolul lui \u00een organism<\/h2>\n\n\n\n<p>Magneziul este al optulea cel mai abundent element chimic de pe P\u0103m\u00e2nt, iar numele lui vine de la \u201eMagnesia\u201d, o zon\u0103 din Grecia, unde a fost descoperit.<\/p>\n\n\n\n<p>\u00cen organismul uman, magneziul este al patrulea cel mai \u00eent\u00e2lnit mineral. Un adult are \u00een jur de 25 de grame de mg \u00een corp: cea mai mare parte se g\u0103se\u0219te \u00een oase, urmat\u0103 de mu\u0219chi \u0219i \u021besut moale. Mai pu\u021bin de 1% din magneziul total este \u00een s\u00e2nge.<\/p>\n\n\n\n<p>Acest mineral este ca un \u201eelectrician\u201d esen\u021bial \u00een sistemul corpului t\u0103u. Ajut\u0103 la transmiterea impulsurilor nervoase, la men\u021binerea contract\u0103rii \u0219i relax\u0103rii musculare \u0219i la sus\u021binerea func\u021bion\u0103rii inimii. F\u0103r\u0103 el, circuitul vital al organismului ar avea \u00eentreruperi, afect\u00e2nd func\u021bionarea corect\u0103 a tuturor sistemelor.&nbsp;<\/p>\n\n\n\n<p>Magneziul este implicat \u00een peste 300 de procese biochimice, precum sinteza proteic\u0103 (procesul prin care celulele genereaz\u0103 proteine), func\u021bionarea corespunz\u0103toare a mu\u0219chilor \u0219i nervilor, controlul glicemiei \u0219i men\u021binerea tensiunii arteriale.<\/p>\n\n\n\n\t<div id=\"block_85c64a8e5bf0531292df0ee8f4b02682\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Acest mineral te ajut\u0103 s\u0103 ai energie, el fiind implicat \u00een produc\u021bia de energie \u0219i contribuie la dezvoltarea oaselor, este necesar la sinteza ADN-ului, ARN-ului \u0219i a antioxidantului glutation. Glutation este un antioxidant puternic implicat \u00een formarea \u0219i repararea \u021besuturilor \u0219i \u00een func\u021bionarea sistemului imunitar.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>Mai mult de at\u00e2t, el joac\u0103 un rol important \u00een transportul ionilor de <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/potasiu\/\" target=\"_blank\" rel=\"noreferrer noopener\">potasiu<\/a> \u0219i calciu \u00een membranele celulare, ajut\u0103 la conducerea impulsului nervos, contrac\u021bia muscular\u0103 \u0219i la men\u021binerea ritmului cardiac.&nbsp;<\/p>\n\n\n\n<p>Rolul magneziului \u00een organismul t\u0103u nu se opre\u0219te aici. El ac\u021bioneaz\u0103 ca un portar pentru receptorii NMDA, care sunt implica\u021bi \u00een dezvoltarea s\u0103n\u0103toas\u0103 a creierului, a memoriei \u0219i \u00een procesul de \u00eenv\u0103\u021bare. \u00cen acest sens, el previne suprastimularea celulelor nervoase ceea ce le poate ucide \u0219i ar putea duce la leziuni ale creierului.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Acest mineral ajut\u0103 celulele mu\u0219chiului cardiac s\u0103 se relaxeze, prin combaterea calciului care, la r\u00e2ndul lui, stimuleaz\u0103 contrac\u021biile. Astfel, calciul \u0219i magneziu lucreaz\u0103 \u00eempreun\u0103 pentru a se asigura c\u0103 celulele inimii se contract\u0103 \u0219i se relaxeaz\u0103 corespunz\u0103tor.&nbsp;<\/p>\n\n\n\n<p>Homeostazia lui (n.r. timpul de men\u021binere a magneziului \u00een organism) este controlat\u0103 \u00een mare parte de rinichi, care excret\u0103, de obicei, \u00een jur de 120 mg de magneziu \u00een urin\u0103 zilnic. Foarte important de men\u021bionat este c\u0103 excre\u021bia urinar\u0103 de magneziu este redus\u0103 atunci c\u00e2nd \u00een organism exist\u0103 un nivel sc\u0103zut al acestui mineral.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Atunci c\u00e2nd nivelul de acestui mineral este sc\u0103zut, e posibil s\u0103 resim\u021bi simptome la nivelul mu\u0219chilor, care se pot contracta prea mult, duc\u00e2nd la simptome precum crampele sau spasmele musculare.&nbsp;<\/p>\n\n\n\n<p>Dac\u0103 ai caren\u021ba de magneziu din organism te po\u021bi confrunta cu multe simptome sup\u0103r\u0103toare cum ar fi: amor\u021beli, furnic\u0103turi, epuizare, aritmii, sl\u0103biciune sau chiar convulsii.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Importan\u021ba lui \u00een nutri\u021bie<\/h3>\n\n\n\n<p>Acest mineral este esen\u021bial pentru func\u021bionare corect\u0103 a organismul \u0219i pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii tale la cote optime. E important s\u0103 \u00een\u021belegi valoarea lui, pentru c\u0103 lipsa acestuia poate duce la probleme reale de s\u0103n\u0103tate.&nbsp;<\/p>\n\n\n\n<p>O diet\u0103 echilibrat\u0103 include consumul de alimente care con\u021bin magneziu zilnic. Partea bun\u0103 este c\u0103 acest mineral este u\u0219or de integrat \u00een diet\u0103, el reg\u0103sindu-se \u00een multe tipuri de m\u00e2ncare, inclusiv cereale, legume, nuci, lactate \u0219i carne. De asemenea, <a href=\"https:\/\/kindora.com\/ro\/shop\/\">suplimentele alimentare<\/a> pot fi un ajutor de n\u0103dejde \u00een multe cazuri. Vom detalia acest subiect mai jos, ramai cu noi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"forme\">Forme ale magneziului<\/h3>\n\n\n\n<p>Mai multe tipuri de suplimente de magneziu au fost asociate cu diferite efecte \u0219i beneficii. De exemplu, dac\u0103 iei taurat de magneziu, te-ar putea ajuta la sc\u0103derea tensiunii arteriale, iar citratul de magneziu ar putea fi util dac\u0103 te confrun\u021bi cu constipa\u021bie.&nbsp;<\/p>\n\n\n\n<p>Uneori, poate fi nevoie de administrarea suplimentelor alimentare cu acest mineral. Este important s\u0103 alegi tipul de magneziu potrivit \u00een func\u021bie afec\u021biunea medical\u0103 sau simptomele cu care te confrun\u021bi.&nbsp;<\/p>\n\n\n\n<p>Iat\u0103 ce tipuri de magneziu exist\u0103 si la ce ajuta magneziul in diversele sale forme:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Citrat de magneziu<\/strong> &#8211;&nbsp; Este unul dintre cele mai populare tipuri de suplimente de magneziu pentru c\u0103 este u\u0219or de absorbit de organism. Ajut\u0103 la cre\u0219terea nivelului de magneziu din corp \u0219i poate trata constipa\u021bia.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Glicinat de magneziu<\/strong> &#8211; Este adesea folosit pentru efectele sale de calmare, care trateaz\u0103 anxietatea, depresia \u0219i insomnia. De asemenea, este util pentru c\u0103 se absoarbe cu u\u0219urin\u021b\u0103. Cu toate acestea, studiile sunt limitate \u00een acest aspect.<\/li>\n\n\n\n<li><strong>Clorura de magneziu<\/strong> &#8211; Este u\u0219or de absorbit atunci c\u00e2nd este \u00eenghi\u021bit\u0103 pe gur\u0103 pentru a trata arsurile gastrice \u0219i refluxul gastroesofagian. De asemenea, poate atenua durerile musculare, \u00eens\u0103 nu cre\u0219te nivelul de mg din organism.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Lactat de magneziu <\/strong>&#8211;&nbsp; Este eficient ca supliment alimentar \u0219i este renumit pentru c\u0103 ac\u021bioneaz\u0103 mai bl\u00e2nd cu sistemul digestiv. Este mai ales folositor \u00een cazul persoanelor care nu tolereaz\u0103 alte forme de magneziu \u0219i au nevoie de doze mari.<\/li>\n\n\n\n<li><strong>Malat de magneziu<\/strong> &#8211;&nbsp; Este u\u0219or de absorbit \u0219i ar putea avea un efect mai pu\u021bin laxativ dec\u00e2t alte tipuri de magneziu. Acesta este deseori recomandat pentru afec\u021biuni cronice, cum este fibromialgia, \u00eens\u0103 este nevoie de studii suplimentare pentru \u00een\u021belege mai bine acest fenomen.&nbsp;<\/li>\n\n\n\n<li><strong>Taurat de magneziu<\/strong> &#8211;&nbsp; Acesta ar putea fi cel mai potrivit pentru gestionarea glicemiei \u0219i a tensiunii arteriale, \u00eens\u0103 este nevoie de studii suplimentare \u00een acest sens.&nbsp;<\/li>\n\n\n\n<li><strong>Sulfat de magneziu<\/strong> &#8211; Cunoscut \u0219i ca sarea Epsom, sulfatul de magneziu se dizolv\u0103 \u00een ap\u0103 \u0219i ajut\u0103 \u00een combaterea stresului \u0219i a durerilor musculare. Cu toate acestea, \u00een\u021belegerea beneficiilor acestui tip de magneziu necesit\u0103 mai multe studii.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Oxid de magneziu<\/strong> &#8211;&nbsp; Acesta poate \u00eent\u0103ri s\u0103n\u0103tatea cardiac\u0103 prin \u00eembun\u0103t\u0103\u021birea produc\u021biei de energie \u00een inim\u0103 \u0219i \u00een \u021besutul vaselor de s\u00e2nge.<\/li>\n\n\n\n<li><strong>Orotatul de magneziu<\/strong> &#8211; Acesta stimuleaz\u0103 refacerea celular\u0103 \u0219i cre\u0219te rezisten\u021ba la ischemie.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Alte forme ale acestui mineral sunt: Carbonat, Glucoheptonat, Gluconat, Hidroxid (antiacid \u0219i laxativ), Clorhidrat de L-aspartat de magneziu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Formula farmaceutic\u0103&nbsp;<\/h3>\n\n\n\n<p>Acest mineral este disponibil \u00een diverse forme \u0219i diverse gramaje. Suplimentele cu acest mineral pot fi consumate sub form\u0103 de comprimate cu eliberare prelungit\u0103, comprimate simple, comprimate masticabile, comprimate orodispersabile, comprimate efervescente, dar \u0219i sub form\u0103 de capsule cu lichid sau flacoane cu magneziu. De asemenea, poate fi sub form\u0103 de pudr\u0103 solubil\u0103 sau pulbere simpl\u0103.<\/p>\n\n\n\n<p>Alegerea celei mai bune forme depinde \u00een mare m\u0103sur\u0103 de motivul pentru care este necesar\u0103 suplimentarea cu acest micronutrient, de preferin\u021bele tale personale, dar \u0219i alte boli preexistente. De exemplu, dac\u0103 suferi de probleme gastrice, e recomandat s\u0103 alegi varianta de comprimate.&nbsp;&nbsp;<\/p>\n\n\n\n<p>De asemenea, acest mineral poate fi ingredient \u00eentr-un complex (magneziu complex) cu alte minerale \u0219i vitamine sau poate fi inclus \u00een compozi\u021bia unor diverse pastile.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"surse\"> Surse de magneziu<\/h2>\n\n\n\n<p>Ce trebuie sa mananci cand ai lipsa de magneziu? Acesta este un mineral prezent \u00een mod natural \u00een multe alimente. Acest lucru este benefic pentru c\u0103 ai cu adev\u0103rat nevoie de el \u00een dieta ta. Exper\u021bii recomand\u0103 consumul \u00eentre 310 \u0219i 420 de miligrame (mg) de magneziu pe zi (\u00een func\u021bie de v\u00e2rst\u0103 \u0219i sex).<\/p>\n\n\n\n<p>Cel mai important este ca alimenta\u021bia ta s\u0103 fie una variat\u0103, s\u0103 includ\u0103 alimente pe baz\u0103 de plante, cereale integrale, nuci, semin\u021be, leguminoase, fructe \u0219i legume.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Surse alimentare de magneziu<\/h3>\n\n\n\n<p>E important s\u0103 \u0219tii ce trebuie s\u0103 m\u0103n\u00e2nci c\u00e2nd ai lips\u0103 de magneziu, dar \u0219i pentru a preveni deficitul de magneziu. Cele mai importante de surse de magneziu sunt:<\/p>\n\n\n\n<p><strong>Nucile \u0219i semin\u021bele<\/strong> &#8211; ele pot fi mici ca dimensiune, dar ofer\u0103 o cantitate semnificativ\u0103 de <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteine<\/a>, fibre, gr\u0103simi s\u0103n\u0103toase \u0219i minerale, precum magneziu. Iat\u0103 c\u00e2teva surse impresionante de magneziu:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Migdale: 15 grame = 40 miligrame de mg<\/li>\n\n\n\n<li>Caju: 15 grame&nbsp; = 36 miligrame de mg.<\/li>\n\n\n\n<li>Semin\u021be de in (integrale): 1 lingur\u0103 = 40 miligrame de mg.<\/li>\n\n\n\n<li>Arahide: 15 grame = 25 miligrame de mg<\/li>\n\n\n\n<li>Semin\u021be de dovleac (f\u0103r\u0103 coaj\u0103, pr\u0103jite): 15 grame = 75 miligrame de mg<\/li>\n\n\n\n<li>Semin\u021be de chia: 15 grame&nbsp; =&nbsp; 55 miligrame de mg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Leguminoase<\/strong> &#8211; Din punct de vedere nutri\u021bional, acestea sunt bogate \u00een acest nutrient. Iat\u0103 op\u021biuni de luat \u00een considerare:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fasole neagr\u0103 (fiart\u0103): 1\/2 cea\u0219c\u0103 = 60 miligrame de mg.<\/li>\n\n\n\n<li>Edamame (g\u0103tite): 1\/2 cea\u0219c\u0103 = 50 miligrame de mg.<\/li>\n\n\n\n<li>Fasole lima (fiart\u0103): 1\/2 cea\u0219c\u0103 = 40 miligrame de mg.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Cereale integrale bogate \u00een fibre<\/strong> &#8211; Un motiv in plus pentru a ad\u0103uga cereale integrale \u00een dieta ta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quinoa (fiart\u0103): 1\/2 cea\u0219c\u0103 = 60 miligrame de mg<\/li>\n\n\n\n<li>Fulgi de ov\u0103z (simpli, ne\u00eendulci\u021bi): 1 cea\u0219c\u0103 = 56 miligrame de mg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Produse lactate cu con\u021binut sc\u0103zut de gr\u0103simi<\/strong> &#8211; Produsele lactate sunt cunoscute pentru con\u021binutul lor de calciu, dar pot fi \u0219i o surs\u0103 bun\u0103 de magneziu. Iat\u0103 c\u00e2teva idei:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lapte (f\u0103r\u0103 gr\u0103sime): 1 cea\u0219c\u0103 = 24 p\u00e2n\u0103 la 27 miligrame de mg.<\/li>\n\n\n\n<li>Iaurt (simplu, cu con\u021binut sc\u0103zut de gr\u0103simi): 250 de grame = 42 miligrame de mg.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Legume cu frunze verzi &#8211; <\/strong>Legumele cu frunzele \u00eenchise la culoare \u0219i verzi sunt parte din grupul de alimente care con\u021bin magneziu. Ele sunt considerate superalimente.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spanac (fiert): 1\/2 cea\u0219c\u0103 = 78 miligrame de mg.<\/li>\n\n\n\n<li>Sfecl\u0103 ro\u0219ie (fiart\u0103): 1\/2 cea\u0219c\u0103 = 75 miligrame de mg.<\/li>\n\n\n\n<li>Varz\u0103 kale: 1\/2 cea\u0219c\u0103 = 25 miligrame de mg.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Fructe<\/strong> &#8211; Se recomand\u0103 s\u0103 consumi dou\u0103 por\u021bii de fructe pe zi ca parte a unei diete s\u0103n\u0103toase. Iat\u0103 ce fructe au aport crescut de al acestui mineral:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avocado: Un avocado \u00eentreg = 58 miligrame de mg<\/li>\n\n\n\n<li>Banane: O banan\u0103 de dimensiune medie = 32 miligrame de mg<\/li>\n\n\n\n<li>Papaya: O papaya mic\u0103 = 33 miligrame de mg<\/li>\n\n\n\n<li>Mure: 1 cea\u0219c\u0103 = 29 miligrame de mg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Legume<\/strong> &#8211; Iat\u0103 c\u00e2teva op\u021biuni care te ajut\u0103 s\u0103 atingi obiectivele nutritionale in ceea ce prive\u0219te acest mineral:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maz\u0103re verde: 1\/2 cea\u0219c\u0103 = 31 miligrame de mg.<\/li>\n\n\n\n<li>Porumb dulce: 1\/2 cea\u0219c\u0103 = 27 miligrame de mg.<\/li>\n\n\n\n<li>Cartofi: Un cartof de dimensiune medie, cu coaj\u0103 = 48 miligrame de mg.<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Ciocolat\u0103<\/strong> &#8211; Ciocolata neagr\u0103 nu este doar un r\u0103sf\u0103\u021b pentru papile, \u00eens\u0103 poate fi benefic\u0103 \u0219i pentru organism \u00een ceea ce prive\u0219te magneziul. 15 grame de ciocolat\u0103 neagr\u0103 (70%-85% cacao) con\u021bin \u00een jur de 32 de miligrame de mg.<\/p>\n\n\n\n<p><strong>Ap\u0103 <\/strong>&#8211; Indiferent c\u0103 este apa de la robinet, apa mineral\u0103 sau apa \u00eembuteliat\u0103, ea poate fi o surs\u0103 de magneziu. Cu toate acestea este dificil de \u0219tiut c\u00e2t con\u021bine. E important s\u0103 te asiguri c\u0103 te hidratezi corect, cu 2 litri de ap\u0103 pe zi.&nbsp;<\/p>\n\n\n\n<p>Alte surse de magneziu care te pot ajuta s\u0103 te bucuri de beneficiile uimitoare sunt: untul de arahide, laptele de soia, somonul, stafidele, pieptul de pui, halibutul, tofu, carnea de vit\u0103, orezul, broccoli, merele \u0219i morcovii.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"suplimente\">Suplimente de magneziu<\/h2>\n\n\n\n<p>Chiar dac\u0103 regimul t\u0103u alimentar este variat \u0219i abund\u0103 \u00een alimente care con\u021bin magneziu, este posibil ca organismul s\u0103 nu \u00eel asimileze \u00eendeajuns. Studiile arat\u0103 c\u0103 aproape 50% din popula\u021bia Europei nu prime\u0219te doza zilnic\u0103 recomandat\u0103 a acestui mineral esen\u021bial, astfel c\u0103 suplimentele alimentare pot fi un real ajutor. Nivelul acestui mineral este reglat de interac\u021biunea dintre absorb\u021bia intestinal\u0103, secre\u021bia renal\u0103 \u0219i procesele fiziologice osoase.&nbsp;<\/p>\n\n\n\n\t<div id=\"block_f67a0aec4a7925c7934cc08700d16f6e\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Suplimentele alimentare cu acest mineral pot \u00eembun\u0103t\u0103\u021bi tensiunea arterial\u0103, starea psihic\u0103, te ajut\u0103 s\u0103 \u00ee\u021bi gestionezi glicemia, scad riscul de a dezvolta boli de inim\u0103, combat insomnia \u0219i te ajut\u0103 dac\u0103 ai migren\u0103.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>De asemenea, suplimentele cu acest mineral sunt disponibile \u00een diverse forme, inclusiv citrat, glicinat sau oxid, dar \u0219i altele.&nbsp;<\/p>\n\n\n\n<p>Absorb\u021bia lui din diferite tipuri de suplimente poate varia. De exemplu, formele de magneziu care se dizolv\u0103 \u00een lichid sunt absorbite \u00eentr-un mod mai bun la nivelul intestinului, \u00een compara\u021bie cu formulele care nu sunt solubile.<\/p>\n\n\n\n<p>Acest nutrient sub form\u0103 de aspartat, citrat, lactat \u0219i clorur\u0103 este absorbit mai eficient dec\u00e2t oxidul \u0219i sulfatul, potrivit unor studii restr\u00e2nse.&nbsp;<\/p>\n\n\n\n<p>Un alt studiu a scos la iveal\u0103 c\u0103 dozele foarte mari de zinc, din suplimentele alimentare, pot interfera cu absorb\u021bia magneziului \u0219i pot perturba echilibrul acestuia din organism, a\u0219a c\u0103 asocierea acestor dou\u0103 minerale ar trebuie discutat\u0103 \u00eenainte cu medicul specialist.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Cel mai des, suplimentele de magneziu cu <strong><a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-b6\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina B6<\/a> <\/strong>sunt o combinatie popular\u0103 pentru ca ace\u0219ti doi nutrien\u021bi joac\u0103 un rol esen\u021bial \u00een s\u0103n\u0103tatea psihic\u0103. Dac\u0103 te \u00eentrebi c\u00e2nd se ia magneziu cu b6, ce trebuie sa retii este ca acesta se administreaz\u0103 \u00een timpul meselor,&nbsp; iar ora este mai pu\u021bin important\u0103.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Este bine s\u0103 alegi suplimentele cu acest micronutrient cele mai eficiente \u0219i care se absorb cel mai u\u0219or pentru a men\u021bine acest mineral la cote optime. Nivelurile sc\u0103zute de magneziu sunt asociate cu numeroase boli grave, precum: diabetul de tip 2, boli cardiace \u0219i boala Alzheimer.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>C\u00e2t dureaz\u0103 o cura cu magneziu? Aceasta poate varia \u00een func\u021bie de mai mul\u021bi factori, inclusiv scopul pentru care este administrat \u0219i gravitatea deficien\u021bei.<\/p>\n\n\n\n<p>\u00cen general, \u00een cazul unei deficien\u021be u\u0219oare sau moderate de magneziu, medicii pot recomanda o cur\u0103 de suplimentare care poate dura c\u00e2teva s\u0103pt\u0103m\u00e2ni sau luni, \u00een func\u021bie de c\u00e2t de repede r\u0103spunde organismul \u0219i de nivelul de absorb\u021bie a magneziului.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"beneficii\">Magneziu beneficii: la ce ajuta magneziu<\/h2>\n\n\n\n<p>Propriet\u0103\u021bi magneziu: Un mineral, multe responsabilit\u0103\u021bi. Acesta sprijin\u0103 multe func\u021bii esen\u021biale ale organismului, fiind implicat \u00een mai mult de 300 de activit\u0103\u021bi enzimatice diferite din corp, inclusiv \u00een metabolism, \u00een sinteza acizilor gra\u0219i \u0219i a proteinelor, c\u00e2t \u0219i \u00een transmiterea impulsurilor nervoase.<\/p>\n\n\n\n<p>La ce ajuta magneziul? Beneficiile acestui mineral sunt numeroase, incluz\u00e2nd multe aspecte ale s\u0103n\u0103t\u0103\u021bii. Dac\u0103 te gandesti sa tii o cura de magneziu, e bine sa stii cele mai importante propriet\u0103\u021bi ale magneziului:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Magneziu pentru inima <\/h3>\n\n\n\n<p>Acest mineral \u00ee\u021bi sprijin\u0103 s\u0103n\u0103tatea cardiaca. El regleaz\u0103 activitatea nervilor \u0219i func\u021biile mu\u0219chilor din organism, inclusiv mu\u0219chiul cardiac. Ajut\u0103 la men\u021binerea pulsului \u0219i regleaz\u0103 tensiunea arterial\u0103, potrivit National Library of Medicine \u0219i produc\u021bia de colesterol. Deseori, magneziu pentru palpitatii este recomandat celor care se confrunt\u0103 cu acest simptom.<strong> <\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Magneziul scade pulsul?<\/h3>\n\n\n\n<p> Studiile au ar\u0103tat c\u0103 acest mineral poate avea unele efecte asupra ritmului cardiac, put\u00e2nd contribui la sc\u0103derea ritmului cardiac \u0219i la relaxarea mu\u0219chilor inimii. De exemplu, \u00een cazul unor aritmii sau palpita\u021bii, administrarea de magneziu sub supravegherea medical\u0103 poate ajuta la reglarea ritmului cardiac.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Vei avea oase mai puternice <\/h3>\n\n\n\n<p>Acest micronutrient joac\u0103 un rol crucial \u00een structura osoas\u0103, at\u00e2t \u00een ceea ce prive\u0219te formarea oaselor, dar \u0219i men\u021binerea densit\u0103\u021bii osoase odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103. El este de ajutor \u0219i \u00een caz de osteoporoz\u0103.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">\u00cembun\u0103t\u0103\u021be\u0219te metabolismul<\/h3>\n\n\n\n<p>Faciliteaz\u0103 digestia de acizi gra\u0219i \u0219i de proteine \u0219i ajut\u0103 la reglarea nivelului de glucoz\u0103 din s\u00e2nge, potrivit unei meta-analize publicate \u00een <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1043661816303085\">Science Direct<\/a>. Unele studii au demonstrat c\u0103 persoanele cu un nivel sc\u0103zut de magneziu au un risc mai mare de a dezvolta diabet de tip 2. \u00cen plus, un alt rol al acestuia \u00een organism este \u0219i acela de a converti glucidele in energie, astfel \u00eenc\u00e2t s\u0103 po\u021bi duce la bun sf\u00e2r\u0219it activit\u0103\u021bile zilnice.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Magneziu pentru somn <\/h3>\n\n\n\n<p>Acest mineral este benefic \u00een ceea ce prive\u0219te somnul. Te ajut\u0103 s\u0103 ai un somn profund, pentru c\u0103 regleaz\u0103 anumi\u021bi neurotransmi\u021b\u0103tori care calmeaz\u0103 sistemul nervos \u0219i permit corpului s\u0103 treac\u0103 la starea de odihn\u0103 \u0219i relaxare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lupt\u0103 cu stresul \u0219i oboseala <\/h3>\n\n\n\n<p>Are un beneficiu de care oricine are nevoie. El reduce nivelul de cortizol din organism, cunoscut \u0219i ca hormonul stresului (magneziu stres si oboseala).&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Te ajut\u0103 dac\u0103 ai migrene <\/h3>\n\n\n\n<p> Este uneori prescris de medici ca parte din tratament \u00eempotriva migrenelor, \u00eentruc\u00e2t s-a demonstrat c\u0103 persoanele care sufer\u0103 des de migrene au niveluri sc\u0103zute de magneziu. Suplimentele cu citrat \u0219i oxid ale acestui mineral, luate pe termen lung, ar fi cele mai eficiente \u00een acest caz.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ajut\u0103 \u00een caz de depresie \u0219i anxietate <\/h3>\n\n\n\n<p> Sprijin\u0103 c\u0103ile neurologice care, atunci c\u00e2nd nu func\u021bioneaz\u0103 corect, ar putea duce la tulbur\u0103ri de dispozi\u021bie precum depresia \u0219i anxietatea. De\u0219i ajutorul acestui mineral \u00een cazul depresiei \u0219i anxiet\u0103\u021bii a fost demonstrat \u00een studii mici, este nevoie de cercet\u0103ri suplimentare \u00een acest aspect. Deseori, se recomand\u0103 <strong>magneziu cu b6<\/strong> pentru s\u0103n\u0103tatea cognitiv\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Magneziu pentru relaxarea muschilor <\/h3>\n\n\n\n<p>Este esen\u021bial pentru relaxarea \u0219i func\u021bionarea corect\u0103 a mu\u0219chilor. Acest mineral joac\u0103 un rol crucial \u00een transmiterea semnalelor nervoase \u0219i \u00een contrac\u021biile musculare \u0219i, de asemenea, ajut\u0103 la reglarea nivelului de calciu din celulele musculare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u00ce\u021bi \u00eembun\u0103t\u0103\u021be\u0219te digestia <\/h3>\n\n\n\n<p>Suplimentele cu acest mineral, luate pe gur\u0103, pot lua locul unui antiacid gastric. Ele reduc simptomele de reflux gastroesofagian \u0219i indigestie. \u00cen cazul acesta, hidroxidul pare a fi cel mai eficient.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ajut\u0103 \u00een caz de constipa\u021bie <\/h3>\n\n\n\n<p>Mul\u021bi se \u00eentreab\u0103 dac\u0103 magneziul constipa, insa adevarul este acesta are exact rolul opus. Printre beneficiile magneziului este faptul c\u0103 are \u0219i un rol laxativ \u0219i previne constipa\u021bia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Sprijin\u0103 imunitatea <\/h3>\n\n\n\n<p>Este esen\u021bial pentru un sistem imunitar optim \u0219i pentru combaterea inflama\u021biilor, se arat\u0103 \u00eentr-o meta-analiz\u0103 publicat\u0103 \u00een <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8838086\/\">National Library of Medicine<\/a>. Deficien\u021ba de magneziu poate duce la tulbur\u0103ri ale sistemului imunitar. Suplimentele imunitare cu acest <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\">nutrient<\/a> sunt uneori recomandate \u0219i \u00een caz de r\u0103ceal\u0103.&nbsp;<\/p>\n\n\n\n<p>La ce mai ajuta magneziul? Alte afec\u021biuni pentru care ar putea fi benefic acest mineral sunt: paralizie cerebral\u0103, convulsii, un tip de b\u0103t\u0103i neregulate ale inimii (torsades de pointes), aritmii (b\u0103t\u0103i neregulate ale inimii), astm, cancer de colon \u0219i cancer rectal, colesterol crescut, sindromul metabolic, durerea dup\u0103 opera\u021bii, sindromul premenstrual, angina vasospastic\u0103.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"diete\">Cum te ajut\u0103 magneziul s\u0103 sl\u0103be\u0219ti<\/h2>\n\n\n\n<p>Magneziul s-a dovedit a fi util pentru un somn mai calitativ, atenuarea simptomelor premenstruale, contracararea crampelor musculare \u0219i evitarea migrenelor. Lista beneficiilor magneziului nu se opre\u0219te aici \u00eens\u0103. Acest mineral ar putea juca un rol important dac\u0103 vrei s\u0103 \u021bii cur\u0103 de sl\u0103bire. Un aport optim al acestuia, al\u0103turi de un stil de via\u021b\u0103 s\u0103n\u0103tos, poate preveni \u00eengr\u0103\u0219area. &nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Chiar dac\u0103 nu sl\u0103be\u0219te \u00een mod direct, ar putea sprijini procesul de pierdere \u00een greutate datorit\u0103 propriet\u0103\u021bilor lui fascinante. Nivelurile normale de ale acestui micronutrient ar ajuta la atenuarea inflama\u021biilor din organism \u0219i ar \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea intestinului, aspecte asociate cu obezitatea. Astfel c\u0103 mitul conform c\u0103ruia magneziu ingrasa ramane un mit, intrucat acest mineral fascinant are mai multe roluri in curele de slabire \u0219i poate fi un real ajutor pentru men\u021binerea glicemiei la cote optime datorit\u0103 rolului s\u0103u de a reduce riscul de diabet zaharat de tip 2.&nbsp;&nbsp;&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Mai mult de at\u00e2t, el ajut\u0103 contrac\u021bia muscular\u0103, ceea ce \u00ee\u021bi cre\u0219te performan\u021ba sportiv\u0103. Dac\u0103 faci exerci\u021bii fizice intense vei avea nevoie de un aport cu 20% mai mare de magneziu, fa\u021b\u0103 de o persoan\u0103 care nu face sport, potrivit studiilor. Acest mineral contribuie, de asemenea, la reducerea cantit\u0103\u021bii de acid lactic care se secret\u0103 \u00een timpul exerci\u021biilor fizice. Excesul de acid lactic dup\u0103 efort duce la durere \u0219i oboseal\u0103 muscular\u0103, fapt ce \u021bi-ar putea afecta performan\u021ba sportiv\u0103.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>De asemenea, atunci c\u00e2nd faci sport \u0219i transpiri, vei pierde o parte din magneziu din organism, prin transpira\u021bie. Acesta este un motiv \u00een plus s\u0103 te asiguri c\u0103 ai un aport adecvat al acestui mineral atunci c\u00e2nd faci exerci\u021bii fizice pentru a sl\u0103bi.&nbsp;<\/p>\n\n\n\n<p>Astfel, suplimentele cu acest mineral, al\u0103turi de o diet\u0103 potrivit\u0103 \u0219i mi\u0219care, pot fi un aliat de n\u0103dejde dac\u0103 \u021bii cur\u0103 de sl\u0103bire.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"deficienta\">Deficien\u021ba de magneziu<\/h2>\n\n\n\n<p>Deficien\u021ba de magneziu, cunoscut\u0103 \u0219i sub numele de hipomagneziemie, este o problem\u0103 de s\u0103n\u0103tate deseori trecut\u0103 cu vederea. Simptomele lipsei de magneziu pot varia, ele put\u00e2nd fi at\u00e2t de natur\u0103 fizic\u0103, c\u00e2t \u0219i psihic\u0103.<\/p>\n\n\n\n<p>Uneori, deficien\u021ba poate fi subdiagnosticat\u0103, pentru c\u0103 semnele evidente nu apar \u00een mod obi\u0219nuit dec\u00e2t atunci c\u00e2nd nivelurile devin grav sc\u0103zute.<\/p>\n\n\n\n<p>Afec\u021biuni de s\u0103n\u0103tate precum diabetul, tulbur\u0103rile de absorb\u021bie, diareea cronic\u0103 \u0219i boala celiac\u0103 sunt asociate cu pierderea de magneziu. Persoanele care beau des alcool prezint\u0103, de asemenea, un risc crescut de deficien\u021b\u0103. Consumul unor medicamente care epuizeaz\u0103 acest mineral (anumi\u021bi diuretice, inhibitori de pompe de protoni \u0219i antibiotice) poate duce la deficien\u021ba de magneziu.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"> Simptomele deficien\u021bei de magneziu<\/h3>\n\n\n\n<p>Simptome lipsa magneziu: Deficien\u021ba de magneziu din cauza dietei nu este comun\u0103 \u00een cazul persoanelor s\u0103n\u0103toase. Cu toate acestea, dac\u0103 regimul este s\u0103rac \u00een alimentele care con\u021bin magneziu timp \u00eendelungat pot ap\u0103rea simptome ale lipsei de magneziu. La fel se poate \u00eent\u00e2mpla \u00een cazul persoanelor care sufer\u0103 de boli precum: alcoolismul cronic, boala Crohn, boala celiac\u0103, opera\u021bie la nivelul intestinului \u0219i\/sau folosirea unor medicamente care pot duce la deficien\u021ba de magneziu.&nbsp;<\/p>\n\n\n\n<p>De asemenea, o alt\u0103 cauz\u0103 a deficien\u021bei acestui mineral poate fi hiperhidroza (transpiratia excesiva). Lipsa de magneziu \u0219i transpira\u021bia abundent\u0103 sunt, deseori, str\u00e2ns legate. Transpira\u021bia \u00een exces, prin exerci\u021bii fizice intense sau prin expunerea prelungit\u0103 la temperaturi ridicate, poate duce la pierderea acestui mineral din organism.<\/p>\n\n\n\n<p>Deficien\u021ba de magneziu poate fi resim\u021bit\u0103 mai ales c\u00e2nd \u0219i alte minerale sunt \u00een deficit. De exemplu, lipsa de calciu si magneziu provoac\u0103 simptome \u0219i trimite deseori pacientul la medic.&nbsp;<\/p>\n\n\n\n<p><strong>Lipsa de magneziu simptome:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pierderea apetitului<\/li>\n\n\n\n<li>Grea\u021ba<\/li>\n\n\n\n<li>Vom\u0103<\/li>\n\n\n\n<li>Epuizare<\/li>\n\n\n\n<li>Sl\u0103biciune<\/li>\n\n\n\n<li>Lipsa magneziu ame\u021beli<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Caren\u021ba de magneziu simptome: Pe m\u0103sur\u0103 ce deficien\u021ba de magneziu se agraveaz\u0103, pot ap\u0103rea urm\u0103toarele simptome:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Amor\u021beli<\/li>\n\n\n\n<li>Furnic\u0103turi<\/li>\n\n\n\n<li>Contrac\u021bii musculare \u0219i crampe<\/li>\n\n\n\n<li>Convulsii<\/li>\n\n\n\n<li>Schimb\u0103ri de personalitate<\/li>\n\n\n\n<li>Ritm cardiac anormal<\/li>\n\n\n\n<li>Spasme coronariene<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Lipsa de calciu \u0219i magneziu simptome: Atunci c\u00e2nd vorbim de caren\u021ba de magneziu \u0219i a partenerului s\u0103u preferat, calciul, semnele resim\u021bite sunt mai intense \u0219i, \u00een plus, pot ap\u0103rea alte manifest\u0103ri, precum: osteoporoza, unghii fragile \u0219i fragile, dureri articulare, carii dentare. Lipsa de calciu \u0219i magneziu include simptome care te vor trimite astfel la medic. Partea buna este ca se poate trata cu u\u0219urin\u021b\u0103 prin suplimentarea cu aceste doua minerale.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Riscuri pentru s\u0103n\u0103tate legate de deficien\u021ba de magneziu<\/h2>\n\n\n\n<p>Problemele de s\u0103n\u0103tate asociate cu deficien\u021ba de magneziu sunt rare. Dac\u0103 nivelul acestui mineral \u00een corp este sc\u0103zut timp \u00eendelungat, atunci riscul este mai mare.&nbsp;<\/p>\n\n\n\n<p>Lipsa de magneziu simptome: \u00cen cazul lipsei de magneziu pe o perioad\u0103 scurt\u0103 de timp, deficitul sever de magneziu poate duce la:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spasme musculare&nbsp;<\/li>\n\n\n\n<li>Aritmie (b\u0103t\u0103i neregulate ale inimii, palpita\u021bii)<\/li>\n\n\n\n<li>Stop cardiac&nbsp;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>D<\/p>\n\n\n\n<p>ac\u0103 deficien\u021ba sever\u0103 de magneziu este pentru o perioad\u0103 de timp \u00eendelungat\u0103, aceasta poate cre\u0219te riscul unor probleme de s\u0103n\u0103tate precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tensiune arterial\u0103 crescut\u0103 \u0219i boli ale inimii<\/li>\n\n\n\n<li>Diabet<\/li>\n\n\n\n<li>Osteoporoz\u0103<\/li>\n\n\n\n<li>Migrene (dureri de cap)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"exces\">Exces de magneziu: Doza zilnic\u0103 recomandat\u0103 \u0219i supradozarea<\/h2>\n\n\n\n<p>Dac\u0103 vrei s\u0103 men\u021bii un nivel s\u0103n\u0103tos al acestui mineral, e important s\u0103 ai o diet\u0103 variat\u0103 \u0219i s\u0103 incluzi multe alimente verzi \u0219i bogate \u00een fibre, precum legumele cu frunze \u00eenchise la culoare, cereale integrale \u0219i fasole. Consiliul pentru Alimenta\u021bie \u0219i Nutri\u021bie din SUA recomand\u0103 un aport zilnic de 420 de miligrame de magneziu pentru b\u0103rba\u021bi \u0219i 320 de miligrame pentru femei. Exist\u0103 \u00eens\u0103 \u0219i unele contraindica\u021bii \u00een ceea ce prive\u0219te aportul acestui nutrient.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Hipermagnezemia (sau supradozarea) este rar\u0103 pentru c\u0103 rinichii lucreaz\u0103 pentru a elimina excesul de magneziu. Supradozarea apare deseori la persoanele cu afec\u021biuni renale care iau suplimente de cu acest nutrient, cum ar fi laxative sau antiacide.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Persoanele cu deficien\u021be renale sunt astfel aten\u021bionate s\u0103 nu consume suplimente cu magneziu sau alte medicamente care con\u021bin acest mineral. Riscurile asociate cu supradozarea apar \u0219i \u00een cazul celor cu boli la inim\u0103 sau tulbur\u0103ri gastrointestinale.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"doza\">Doza zilnic\u0103 recomandat\u0103&nbsp;<\/h3>\n\n\n\n<p>Doza zilnic\u0103 recomandat\u0103 de magneziu difer\u0103 \u00een func\u021bie de sex \u0219i v\u00e2rst\u0103. Iat\u0103 care sunt valorile acestui mineral permise \u00eentr-o zi:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rst\u0103<\/strong><\/td><td><strong>B\u0103rba\u021bi &#8211; DZR<\/strong><\/td><td><strong>Femei &#8211; DZR<\/strong><\/td><\/tr><tr><td>P\u00e2n\u0103 la 6 luni<\/td><td>30 mg<\/td><td>30 mg<\/td><\/tr><tr><td>7-12 luni<\/td><td>75 mg<\/td><td>75 mg<\/td><\/tr><tr><td>1-3 ani <\/td><td>80 mg<\/td><td>80 mg<\/td><\/tr><tr><td>4-8 ani <\/td><td>130 mg<\/td><td>130 mg<\/td><\/tr><tr><td>9-13  ani <\/td><td>240 mg<\/td><td>240 mg<\/td><\/tr><tr><td>14-18 ani <\/td><td>410 mg<\/td><td>360 mg<\/td><\/tr><tr><td>19-30 ani <\/td><td>400 mg<\/td><td>310 mg<\/td><\/tr><tr><td>31-50 ani <\/td><td>420 mg<\/td><td>320 mg<\/td><\/tr><tr><td>51+<\/td><td>420 mg<\/td><td>320 mg <\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Sursa: FDA<\/figcaption><\/figure>\n\n\n\n<p>Pentru femeile \u00eens\u0103rcinate cu v\u00e2rste de peste 18 ani, doza maxim\u0103 de magneziu pe zi este crescut\u0103 p\u00e2n\u0103 la 350-360 de miligrame.<\/p>\n\n\n\n<p>Unele boli \u0219i tulbur\u0103ri medicale sunt asociate cu deficitul de magneziu, inclusiv hipertensiunea arterial\u0103, diabetul de tip 2 \u0219i alcoolismul cronic.&nbsp;<\/p>\n\n\n\n<p>Suplimentele alimentare cu acest mineral pot fi recomandate astfel pentru a cre\u0219te nivelul acestui mineral din organism \u00een cazul celor care au risc crescut de deficien\u021be sau nu consum\u0103 \u00eendeajuns alimentele care con\u021bin magneziu.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"supradozarea\">Efectele nocive ale supradoz\u0103rii&nbsp;<\/h3>\n\n\n\n<p>Supradozarea cu magneziu poate duce la mai multe simptome, printre care:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diaree<\/li>\n\n\n\n<li>Grea\u021b\u0103 \u0219i vom\u0103<\/li>\n\n\n\n<li>Letargie<\/li>\n\n\n\n<li>Sl\u0103biciune muscular\u0103<\/li>\n\n\n\n<li>B\u0103t\u0103i neregulate ale inimii<\/li>\n\n\n\n<li>Tensiune arterial\u0103 sc\u0103zut\u0103<\/li>\n\n\n\n<li>Reten\u021bie urinar\u0103<\/li>\n\n\n\n<li>Insuficien\u021b\u0103 respiratorie<\/li>\n\n\n\n<li>Stop cardiac&nbsp;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>\u00cen cazul unei supradoze cu acest mineral, medicul va administra intravenos gluconat de calciu pentru a inversa efectele excesului. Diverse diuretice pot fi administrate, de asemenea, pentru ca rinichii s\u0103 elimine excesul de magneziu, \u00een condi\u021biile \u00een care func\u021bia renal\u0103 nu este afectat\u0103. \u00cen cazul \u00een care hipermagnezemia este sever\u0103 \u0219i exist\u0103 deficien\u021b\u0103 renal\u0103, medicul poate apela inclusiv la dializ\u0103.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"interactiunea\">Interac\u021biunea cu alte medicamente sau vitamine<\/h3>\n\n\n\n<p>Magneziu contraindicatii: Suplimentele acestui mineral interac\u021bioneaz\u0103 cu diverse medicamente sau vitamine. E indicat s\u0103 \u0219tii ce contraindica\u021bii exist\u0103 \u00eenainte de a lua acest supliment.<\/p>\n\n\n\n<p>Magneziu efecte adverse: Medicamentele cu care interac\u021bioneaz\u0103 sunt:<\/p>\n\n\n\n<p><strong>Aminoglicozide<\/strong>: Utilizarea concomitent\u0103 cu magneziu poate cauza sl\u0103biciune neuromuscular\u0103 \u0219i paralizie.<\/p>\n\n\n\n<p><strong>Antibiotice<\/strong>: Administrarea suplimentelor de magneziu poate reduce absorb\u021bia antibioticelor chinolone, antibioticelor tetraciclinice \u0219i a nitrofurantoinului (Macrodandin). Magneziul ar trebui luat cu o or\u0103 \u00eenainte sau dou\u0103 ore dup\u0103 administrarea acestor medicamente. Antibioticele chinolone \u0219i tetracicline includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ciprofloxacin\u0103&nbsp;<\/li>\n\n\n\n<li>Moxifloxacin\u0103&nbsp;<\/li>\n\n\n\n<li>Tetraciclin\u0103&nbsp;<\/li>\n\n\n\n<li>Doxiciclin\u0103&nbsp;<\/li>\n\n\n\n<li>Minociclin\u0103&nbsp;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Medicamente pentru tensiunea arterial\u0103, blocante ale canalelor de calciu<\/strong>: Magneziul poate cre\u0219te riscul de efecte adverse negative (cum ar fi ame\u021beli, grea\u021b\u0103 \u0219i reten\u021bie de lichide) de la blocantele canalelor de calciu la femeile gravide. Alte blocante ale canalelor de calciu pot fi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Amlodipin\u0103&nbsp;<\/li>\n\n\n\n<li>Diltiazem&nbsp;<\/li>\n\n\n\n<li>Felodipin\u0103<\/li>\n\n\n\n<li>Verapamil&nbsp;<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p><strong>Medicamente pentru diabet:<\/strong> Hidroxidul de magneziu, g\u0103sit \u00een mod obi\u0219nuit \u00een antiacide, poate cre\u0219te absorb\u021bia unor medicamente folosite pentru controlul nivelurilor de zah\u0103r din s\u00e2nge.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Digoxina:<\/strong> Nivelurile sc\u0103zute de magneziu din s\u00e2nge pot cre\u0219te efectele negative ale digoxinei, inclusiv palpita\u021biile \u0219i grea\u021ba. \u00cen plus, digoxina poate determina eliminarea unei cantit\u0103\u021bi mai mari de magneziu prin urin\u0103.&nbsp;<\/p>\n\n\n\n<p><strong>Diuretice:<\/strong> Diureticele de ans\u0103 (cum ar fi furosemida \u0219i bumetanida) \u0219i tiazidele (inclusiv hidroclorotiazida) pot reduce nivelurile de magneziu. Din acest motiv, medicii care prescriu diuretice pot recomanda \u0219i suplimente cu acest mineral.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Fluorochinolone:<\/strong> Utilizarea concomitent\u0103 cu magneziu a acestor pastile poate sc\u0103dea absorb\u021bia \u0219i eficacitatea mineralului. Fluorochinolonele ar trebui luate cu cel pu\u021bin 4 ore \u00eenainte de orice produse care con\u021bine magneziu.<\/p>\n\n\n\n<p><strong>Levotiroxin\u0103:<\/strong> Administrare de antiacide care con\u021bin magneziu au redus eficacitatea levotiroxinei, un medicament care trateaz\u0103 tiroida hipoactiv\u0103, \u00een unele cazuri.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Terapie de substitu\u021bie hormonal\u0103:<\/strong> Nivelurile de magneziu tind s\u0103 scad\u0103 \u00een timpul menopauzei. Studiile clinice sugereaz\u0103, totu\u0219i, c\u0103 terapia de substitu\u021bie hormonal\u0103 poate ajuta la prevenirea pierderii acestui mineral. Femeile aflate \u00een postmenopauz\u0103 sau cele care urmeaz\u0103 terapia de substitu\u021bie hormonal\u0103 ar trebui s\u0103 discute cu medicul&nbsp; despre riscurile \u0219i beneficiile suplimentarii cu acest mineral. Lipsa de magneziu in menopauza poate agrava astfel unele simptome asociate acestei etape a vie\u021bii unei femei.<\/p>\n\n\n\n<p><strong>Labetalol:<\/strong> Utilizarea concomitent\u0103 cu magneziu poate \u00eencetini anormal ritmul cardiac.<\/p>\n\n\n\n<p><strong>Levometadil:<\/strong> Utilizarea acestuia cu magneziu poate agrava o afec\u021biune cardiac\u0103 numit\u0103 sindromul de QT lung.<\/p>\n\n\n\n<p><strong>Penicilamina:<\/strong> Penicilamina, un medicament folosit \u00een tratamentul artritei reumatoide \u0219i a bolii lui Wilson (o afec\u021biune caracterizat\u0103 prin niveluri ridicate de cupru \u00een organism), poate sc\u0103dea eficien\u021ba magneziului, \u00een special atunci c\u00e2nd se utilizeaz\u0103 doze mari pe o perioad\u0103 lung\u0103 de timp.&nbsp;<\/p>\n\n\n\n<p><strong>Tiludronat \u0219i alendronat <\/strong>&#8211;&nbsp; Magneziul poate interfera cu absorb\u021bia medicamentelor folosite \u00een osteoporoz\u0103, inclusiv alendronat. Magneziul sau antiacidele care con\u021bin acest mineral ar trebui luate cu o or\u0103 sau dou\u0103 \u00eenainte sau dup\u0103 administrarea acestor medicamente.<\/p>\n\n\n\n<p>Magneziu efecte adverse: Alte medicamente care pot interac\u021biona cu acest mineral sunt: Antibioticele aminoglicozidice (cum ar fi gentamicina \u0219i tobramicina), amfotericina B, corticosteroizii (prednison sau Deltasone), antiacidele \u0219i insulina. Toate acestea pot reduce nivelurile de magneziu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Diverse grupuri de popula\u021bie<\/h2>\n\n\n\n<p>Diverse grupuri de popula\u021bie pot fi mai predispuse la deficien\u021ba acestui nutrient. Printre ace\u0219tia se num\u0103r\u0103 adul\u021bii \u00een v\u00e2rst\u0103. Ei au un aport mai sc\u0103zut de magneziu \u00een alimenta\u021bie, de obicei, \u00een compara\u021bie cu adul\u021bii mai tineri. De asemenea, absorb\u021bia magneziului din intestin scade pe m\u0103sur\u0103 ce \u00eenaintezi \u00een v\u00e2rst\u0103, iar func\u021bia renal\u0103 de excre\u021bie cre\u0219te. Astfel, popula\u021bia mai \u00een v\u00e2rst\u0103 are un risc mai mare de deficit de magneziu.&nbsp;<\/p>\n\n\n\n<p>Persoanele care urmeaz\u0103 o diet\u0103 tipic\u0103 vestic\u0103, ce const\u0103 \u00een multe alimente procesate \u0219i cereale rafinate \u0219i care este s\u0103rac\u0103 \u00een alimente precum salat\u0103 cu frunze verzi, legume \u0219i leguminoase au un risc mai mare s\u0103 nu consume magneziu \u00eendeajuns.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"copii\">Copiii \u0219i magneziu<\/h3>\n\n\n\n<p>Acest mineral este crucial pentru bun\u0103starea \u0219i dezvoltarea copiilor. Mai exact, unele studii indic\u0103 faptul c\u0103 lipsa magneziu ar putea fi un factor \u00een ceea ce prive\u0219te bolile din spectrul autist (ASD &#8211; Autism spectrum disorder) \u0219i ADHD (attention deficit \/ hyperactivity disorder) \u00een cazul copiilor.&nbsp;<\/p>\n\n\n\n<p>Un nivel sc\u0103zut al acestui mineral ar putea afecta comunicarea dintre anumi\u021bi neurotransmi\u021b\u0103tori (de exemplu, GABA), ceea ce ar putea contribui la dezvoltarea ASD. Potrivit studiilor, suplimentarea cu magneziu ajut\u0103 la reducerea simptomelor care apar \u00een autism.&nbsp;<\/p>\n\n\n\n<p>Un studiu care viza beneficiile magneziului al\u0103turi vitamina D3 \u00een cazul copiilor cu ADHD a scos la iveal\u0103 c\u0103 aceast\u0103 combina\u021bie ar putea \u00eembun\u0103t\u0103\u021bi func\u021bia emo\u021bional\u0103 \u0219i comportamental\u0103 a celor mici. Cu toate acestea, este greu de determinat dac\u0103 beneficiile nu au fost datorate aportului de <strong><a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-d\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina D<\/a><\/strong>.<\/p>\n\n\n\n<p>O alt\u0103 problem\u0103 \u00een ceea ce prive\u0219te studiile beneficiilor magneziului este c\u0103 acest mineral este m\u0103surat din s\u00e2nge, loc unde se afl\u0103 mai pu\u021bin de 1% din totalul magneziului din s\u00e2nge. Cea mai mare parte al acestui mineral \u00een organismul uman se afl\u0103 \u00een oase \u0219i \u021besuturi moi. Astfel, magneziul din s\u00e2nge, folosit adesea \u00een analizele medicale \u0219i \u00een studii, nu ofer\u0103 precizia necesar\u0103 pentru a \u0219ti dac\u0103 o persoan\u0103 are caren\u021b\u0103 de magneziu sau nu.&nbsp;<\/p>\n\n\n\n<p><strong>Magneziu copii:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rsta<\/strong><\/td><td><strong>Limita maxim\u0103 pentru suplimente magneziu<\/strong><\/td><\/tr><tr><td>de la na\u0219tere p\u00e2n\u0103 la 6 luni<\/td><td>necunoscut (nu da\u021bi)<\/td><\/tr><tr><td>7-12 luni <\/td><td>necunoscut (nu da\u021bi)<\/td><\/tr><tr><td>1-3 ani <\/td><td>65 miligrame<\/td><\/tr><tr><td>4-8 ani <\/td><td>110 miligrame<\/td><\/tr><tr><td>9-13 ani <\/td><td>350 miligrame<\/td><\/tr><tr><td>14-18 ani <\/td><td>350 miligrame <\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Surs\u0103: FDA<\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Cea mai bun\u0103 metod\u0103 de a te asigura c\u0103 cel mic are un aport optim al acestui micronutrient este s\u0103 introduci c\u00e2t mai multe alimente bogate \u00een magneziu \u00een dieta lui. Nu exist\u0103 riscul de supradozare cu magneziu doar din diet\u0103. Acest risc exist\u0103 doar \u00een cazul \u00een care se iau suplimente cu acest mineral \u0219i nu se respect\u0103 recomand\u0103rile de dozaj.&nbsp;<\/p>\n\n\n\n<p>Limita maxim\u0103 pe care un copil \u00eentre 1-3 ani o poate tolera \u00eentr-o zi este de 65 de miligrame \u0219i de 110 miligrame \u00een cazul copiilor cu v\u00e2rste \u00eentre 4 \u0219i 8 ani. Aceasta este doza maxim\u0103 de magneziu considerat\u0103 sigur\u0103 de Consiliul de Alimenta\u021bie \u0219i Nutri\u021bie al Institutului de Medicin\u0103 din SUA.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"femei\"> Femeile \u00eens\u0103rcinate&nbsp;<\/h3>\n\n\n\n<p>Aproape fiecare sistem din organism &#8211; inclusiv f\u0103tul &#8211; are nevoie de magneziu. Acest mineral joac\u0103 un rol important \u00een func\u021bionarea mu\u0219chilor \u0219i ajut\u0103 la men\u021binerea unei tensiuni arteriale corespunz\u0103toare. De asemenea, ajut\u0103 copilul s\u0103 dezvolte din\u021bi \u0219i oase puternice.&nbsp;<\/p>\n\n\n\n<p>\u00cen plus, cercet\u0103rile sugereaz\u0103 c\u0103 ob\u021binerea unei cantit\u0103\u021bi adecvate ale acestui mineral \u00een sarcin\u0103 poate ajuta la prevenirea na\u0219terii premature \u0219i a altor complica\u021bii legate de sarcin\u0103. Beneficiile magneziului sunt considerabile \u0219i \u00een cazul <a href=\"https:\/\/kindora.com\/ro\/restrictii-alimentare-in-sarcina-si-alaptare\/\" target=\"_blank\" rel=\"noreferrer noopener\">femeilor \u00eens\u0103rcinate<\/a>.<\/p>\n\n\n\n\t<div id=\"block_2aa6e7a9744bf5c2be79a0a37dd9a5fa\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Cu toate c\u0103 este destul de u\u0219or s\u0103 ob\u021bii cantitatea recomandat\u0103 de magneziu printr-o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i variat\u0103, aproximativ jum\u0103tate din adul\u021bi nu primesc doza suficient\u0103.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p>De c\u00e2t magneziu au nevoie femeile gravide? \u00cen timpul sarcinii, organismul va avea nevoie de mai mult din acest mineral dec\u00e2t de obicei. Iat\u0103 detaliile:<\/p>\n\n\n\n<p><strong>Femeile gravide:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cu v\u00e2rsta de 18 ani \u0219i mai pu\u021bin: 400 de miligrame (mg) pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 19 \u0219i 30 de ani: 350 miligrame pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 31 \u0219i 50 de ani: 360 miligrame pe zi.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Femeile care al\u0103pteaz\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cu v\u00e2rsta de 18 ani \u0219i mai pu\u021bin: 360 miligrame pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 19 \u0219i 30 de ani: 310 miligrame pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 31 \u0219i 50 de ani: 320 miligrame pe zi.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Femeile care nu sunt gravide:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cu v\u00e2rsta \u00eentre 14 \u0219i 18 ani: 360 miligrame pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 19 \u0219i 30 de ani: 310 miligrame pe zi.<\/li>\n\n\n\n<li>cu v\u00e2rsta \u00eentre 31 \u0219i 50 de ani: 320 miligrame pe zi.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Cel mai probabil, femeile \u00eens\u0103rcinate nu au nevoie de suplimente de magneziu pentru c\u0103 acesta este ob\u021binut dintr-o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i variat\u0103. De asemenea, acest nutrient este inclus \u00een unele vitamine prenatale.<\/p>\n\n\n\n<p>Uneori, este posibil s\u0103 fie nevoie de suplimentarea cu acest micronutrient, \u00een cazul unei diete deficitare, \u00een timpul sarcinii. Cel mai bine este s\u0103 te sf\u0103tuie\u0219ti cu medicul t\u0103u \u00een acest caz.&nbsp;<\/p>\n\n\n\n<p>Deficien\u021ba de magneziu este rar\u0103, \u00eens\u0103 simptomele includ grea\u021b\u0103, v\u0103rs\u0103turi, pierderea poftei de m\u00e2ncare, oboseal\u0103, insomnie, spasme musculare, memorie slab\u0103, b\u0103t\u0103i neregulate ale inimii (palpita\u021bii) \u0219i sl\u0103biciune.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sfaturi\">Sfaturi pentru consumul de magneziu<\/h2>\n\n\n\n<p>Suplimentele cu acest nutrient se iau pe gur\u0103, dup\u0103 cum recomand\u0103 medicul sau farmacistul. Cel mai bine este s\u0103 fie luate \u00een timpul mesei pentru a preveni simptomele gastrice \u0219i diareea, dac\u0103 nu exist\u0103 ale instruc\u021biuni din partea medicului.&nbsp;<\/p>\n\n\n\n<p><strong>Capsulele de magneziu<\/strong> cu eliberare prelungit\u0103: se iau cu un pahar de ap\u0103 (250 de mililitri). Cunoscute \u0219i sub denumirea de capsule cu eliberare prelungit\u0103\/\u00eent\u00e2rziat\u0103, acestea se \u00eenghit \u00eentregi. Nu este indicat s\u0103 le zdrobe\u0219ti sau s\u0103 le mesteci. \u00cen caz contrar, exist\u0103 un risc mai mare de efecte secundare, \u00eentruc\u00e2t tot con\u021binutul de magneziu va fi eliberat dintr-o dat\u0103, \u0219i nu \u00eentr-o perioad\u0103 de timp \u00eendelungat\u0103, cum este conceput.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Suplimentele de magneziu masticabile<\/strong> pot fi zdrobite \u0219i mestecate \u00eenainte de a le \u00eenghi\u021bi.&nbsp;<\/p>\n\n\n\n<p><strong>Magneziu <\/strong><strong>supliment<\/strong><strong> lichid <\/strong>&#8211; se \u00eenghite cantitatea flaconului, \u00een func\u021bie de recomand\u0103ri. Uneori poate fi nevoie s\u0103 m\u0103sori doza, iar pentru asta vei avea nevoie de un dispozitiv special pentru a te asigura c\u0103 m\u0103sori corect. Lingura sau alte obiecte din buc\u0103t\u0103rie nu sunt indicate ca mijloc de m\u0103sur\u0103 \u00een acest caz. De asemenea, amestec\u0103 bine sticla \u00eenainte de folosire, dac\u0103 iei magneziu cu suspensie.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u021aine cont s\u0103 iei suplimentul zilnic, la aceea\u0219i or\u0103, conform planului indicat de medicul specialist. Dozele sunt recomande \u00een func\u021bie de afec\u021biunea pe care o tratezi. Nu m\u0103ri dozele indicate de medic sau inscrip\u021bionate pe prospect. Prea mult magneziu \u00een s\u00e2nge poate duce la efecte secundare periculoase.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>C\u00e2nd se ia magneziu seara sau diminea\u021ba? Ora la care iei acest mineral este mai pu\u021bin important\u0103, at\u00e2ta timp c\u00e2t \u021bii tratamentul cu consecven\u021b\u0103. Dac\u0103 vrei s\u0103 scapi de lipsa de somn, e indicat s\u0103 iei suplimentele de magneziu seara, la cin\u0103. La fel \u0219i \u00een cazul \u00een care vrei s\u0103 tratezi constipa\u021bia.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Astfel c\u0103 dac\u0103 te \u00eentrebi c\u00e2nd se ia magneziu seara sau dimineata, tine minte ca iti po\u021bi alege intervalul din zi preferat, \u00een func\u021bie de preferin\u021bele tale.<\/p>\n\n\n\n<p>De asemenea, \u021bine cont dac\u0103 este vorba de un complex de vitamine \u0219i minerale pentru c\u0103 unele dintre ingrediente pot necesita s\u0103 fie luate diminea\u021ba, cum este <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/vitamina-c\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina C<\/a>. \u00cen cazul acesta, e indicat s\u0103 iei suplimentele \u00een prima parte a zilei.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 ob\u021bii suficient magneziu \u00een dieta ta<\/h3>\n\n\n\n<p>Dac\u0103 vrei s\u0103 te asiguri c\u0103 ob\u021bii suficient din acest mineral \u00een dieta ta, e important s\u0103 respec\u021bi c\u00e2teva sfaturi:<\/p>\n\n\n\n<p><strong>Alege alimente care con\u021bin magneziu<\/strong> <\/p>\n\n\n\n<p>Acesta se g\u0103se\u0219te mai ales \u00een nuci, semin\u021be, cereale integrale, legume \u0219i salata cu frunze verzi. Este esen\u021bial astfel s\u0103 alegi m\u00e2ncarea neprocesat\u0103 \u0219i s\u0103 o consumi \u00eentr-o form\u0103 c\u00e2t mai apropiat\u0103 de starea ei&nbsp; natural\u0103.&nbsp;<\/p>\n\n\n\n<p><strong>Limiteaz\u0103 consumul de alcool, cofein\u0103 \u0219i b\u0103uturi carbogazoase<\/strong> <\/p>\n\n\n\n<p>Alcoolul \u0219i cofeina pot duce la pierderea acestui nutrient&nbsp; din organism mai u\u0219or. La fel \u0219i b\u0103uturile carbogazoase. Apa de cocos este o alternativ\u0103 s\u0103n\u0103toas\u0103 &#8211; con\u021bine magneziu \u0219i al\u021bi electroli\u021bi care te ajut\u0103 la men\u021binerea hidrat\u0103rii.&nbsp;<\/p>\n\n\n\n<p><strong>Include legumele de mare \u00een diet\u0103<\/strong> <\/p>\n\n\n\n<p>Apa de mare este bogat\u0103 \u00een minerale, a\u0219a c\u0103 legumele care cresc \u00een mare, precum varecul, con\u021bin de fapt cantit\u0103\u021bi generoase din acest mineral puternic.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Alege ciocolata neagr\u0103<\/h3>\n\n\n\n<p>Ciocolata cu lapte nu te ajut\u0103 cu mult dac\u0103 vrei s\u0103 cre\u0219ti aportul de acestui mineral. De fapt, cantitatea mare de zah\u0103r din compozi\u021bie poate epuiza magneziul din organism. Exist\u0103 \u00eens\u0103 o excep\u021bie, mai exact \u00een caz de ciocolat\u0103 neagr\u0103 (cu cel pu\u021bin 85% cacao). Aceasta este o surs\u0103 bogat\u0103 de magneziu.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ai grij\u0103 de s\u0103n\u0103tatea intestinului <\/h3>\n\n\n\n<p>Te vei asigura c\u0103 absorb\u021bia de magneziu este corespunz\u0103toare, \u00een felul acesta. Oricine are probleme cu colonul, cum sunt cei care sufer\u0103 de boala Crohn, are un risc crescut de deficien\u021b\u0103 de magneziu. Sprijin\u0103 s\u0103n\u0103tatea intestinului cu o b\u0103utur\u0103 fermentat\u0103 zilnic, de exemplu cu: kefir, kombucha sau varz\u0103 murat\u0103. La fel po\u021bi recurge la supliment alimentar cu probiotic.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Redu consumul de zah\u0103r rafinat<\/strong> <\/p>\n\n\n\n<p>Aceasta nu este o surs\u0103 de magneziu \u0219i chiar lucreaz\u0103 \u201e\u00eempotriva\u201d absorb\u021biei acestui micronutrient. Procesarea zah\u0103rului \u00een organism se face cu ajutorul acestui mineral. Astfel, reducerea consumului de zah\u0103r e o metod\u0103 bun\u0103 pentru a optimiza nivelul acestui mineral esen\u021bial din organism.<\/p>\n\n\n\n<p><strong>Adaug\u0103 fulgi de magneziu c\u00e2nd faci baie<\/strong> &#8211; B\u0103ile regulare cu sare Epsom ar putea cre\u0219te nivelul acestui mineral din organism, \u00eentruc\u00e2t acesta este absorbit prin piele.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ai grij\u0103 la aluminiu<\/h3>\n\n\n\n<p>Aluminiul se g\u0103se\u0219te peste tot \u00een lumea modern\u0103 (de exemplu: \u00een vase de g\u0103tit, deodorante, pudra de copt). Cu toate acestea, aluminiul ar putea influen\u021ba \u00een mod negativ absorb\u021bia acestui mineral. De\u0219i uneori nu po\u021bi evita folosirea aluminiului, e indicat s\u0103 alegi reduci expunerea la acest metal pe c\u00e2t posibil.&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Opteaz\u0103 pentru suplimente alimentare<\/h3>\n\n\n\n<p>Po\u021bi avea nevoie de suplimente, sub form\u0103 de comprimate sau pudr\u0103, dac\u0103 te confrun\u021bi cu simptomele de deficit. Glicinatul este deosebit de util, nu numai c\u0103 aceast\u0103 form\u0103 este bine absorbit\u0103, dar este bine tolerat\u0103 \u0219i la doze mai mari.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Alege s\u0103 iei un complex de vitamine zilnic<\/strong> &#8211; Vitaminele \u0219i minerale lucreaz\u0103 de obicei \u00eempreun\u0103 \u0219i deseori au nevoie de a se \u201esprijini\u201d una pe cealalt\u0103. Alege o formul\u0103 de vitamine \u0219i minerale care \u021bi se potrive\u0219te.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">C\u00e2nd s\u0103 consul\u021bi un specialist \u00een nutri\u021bie<\/h3>\n\n\n\n<p>Testarea nivelului acestui mineral vine deseori ca o consecin\u021b\u0103 a nivelurilor cronice sc\u0103zute de calciu \u0219i potasiu din s\u00e2nge. De asemenea, poate fi solicitat\u0103 atunci c\u00e2nd prezin\u021bi simptome de lips\u0103 de magneziu, cum ar fi sl\u0103biciune muscular\u0103, spasme musculare, crampe, confuzie, aritmii cardiace \u0219i convulsii.<\/p>\n\n\n\n    <div id=\"block_daec6c1e309f0d9df7368c2669da715f\" class=\"align wp-block-custom-blocks-info-box-highlight-text\">\n\n\t\n<div class=\"w-full bg-custom-secondaryLight rounded-[20px] py-6 px-5 md:px-10 lg:px-40 mb-5 text-center\">\n\t<h4 class=\"text-custom-secondary\">\n\t\tUnele persoane nu primesc suficient din acest nutrient. O persoan\u0103 s\u0103n\u0103toas\u0103 nu va experimenta simptome de la nivelurile sc\u0103zute de mg dec\u00e2t dac\u0103 acestea persist\u0103 pentru o perioad\u0103 \u00eendelungat\u0103.\t<\/h4>\n<\/div>\n    <\/div>\n\n\n\n<p>Este posibil ca medicul s\u0103-\u021bi recomande s\u0103 faci un test pentru nivelul de acestui mineral din s\u00e2nge. Este important, deoarece at\u00e2t excesul de magneziu, c\u00e2t \u0219i deficitul, pot afecta s\u0103n\u0103tatea at\u00e2t a adul\u021bilor, c\u00e2t \u0219i a copiilor.<\/p>\n\n\n\n<p>Unele persoane pot avea o absorb\u021bie deficitar\u0103 de magneziu din alimente. Printre acestea se num\u0103r\u0103 cei care beau prea mult alcool, au probleme renale, iau anumite medicamente sau sufer\u0103 de boala celiac\u0103 sau probleme digestive de durat\u0103. Este indicat s\u0103 consul\u021bi un <a href=\"https:\/\/kindora.com\/ro\/expertii-nostri\/\" target=\"_blank\" rel=\"noreferrer noopener\">expert \u00een nutri\u021bie<\/a> dac\u0103 te confrun\u021bi cu cel pu\u021bin una dintre aceste probleme.&nbsp;<\/p>\n\n\n\n<p>Dac\u0103 ai deficit de magneziu pentru o perioada \u00eendelungat\u0103, acest lucru se va manifesta prin urm\u0103toarele simptome:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apatie<\/li>\n\n\n\n<li>Gre\u021buri (grea\u021b\u0103) \u0219i v\u0103rs\u0103turi<\/li>\n\n\n\n<li>Somnolen\u021b\u0103<\/li>\n\n\n\n<li>Sl\u0103biciune<\/li>\n<\/ul>\n\n\n\n<p>\u00cen cazuri extreme, pot ap\u0103rea spasme \u0219i tremur\u0103turi musculare (mi\u0219c\u0103ri involuntare).<\/p>\n\n\n\n<p>\u00cen timp, deficitul de magneziu poate sl\u0103bi oasele, provoca dureri de cap severe, st\u0103ri de nervozitate \u0219i poate afecta inima. De asemenea, poate duce la niveluri sc\u0103zute ale altor minerale importante precum calciul \u0219i potasiul.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"seric\">C\u00e2nd este indicat\u0103 determinarea seric\u0103&nbsp;<\/h2>\n\n\n\n<p>Determinarea nivelului de magneziu \u00een organism este dificil\u0103 pentru c\u0103 cea mai mare parte a acestui mineral se afl\u0103 \u00een celule sau oase. Cea mai comun\u0103 metod\u0103 de a verifica acest mineral este prin analize de s\u00e2nge, chiar dac\u0103 aceasta nu este cea mai relevant\u0103 pentru cantitatea total\u0103 de magneziu din organism.<\/p>\n\n\n\n<p>Cu toate acestea, testarea serica poate indica ni\u0219te informa\u021bii despre nivelul acestuia din corp. De exemplu, dac\u0103 rezultatul arat\u0103 magneziu din s\u00e2nge sc\u0103zut, \u00eenseamna c\u0103 exist\u0103 cu adev\u0103rat o caren\u021b\u0103. Cu toate acestea, dac\u0103 pare a fi \u00een limitele normale, o deficien\u021b\u0103 tot nu este exclus\u0103.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Suplimentele sunt deseori recomandate de medici chiar dac\u0103 valorile acestui mineral sunt normale \u00een s\u00e2nge, \u00een cazul \u00een care o persoan\u0103 se confrunt\u0103 cu simptomele caren\u021bei de magneziu.&nbsp;<\/p>\n\n\n\n<p>Determinarea magneziului seric presupune recoltarea de s\u00e2nge din ven\u0103, diminea\u021ba, pe stomacul gol.<\/p>\n\n\n\n<p>Valorile normale de magneziu din s\u00e2nge variaz\u0103 \u00een func\u021bie de v\u00e2rst\u0103, astfel:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>V\u00e2rst\u0103<\/strong><\/td><td><strong>Valori (mg\/dL)<\/strong><\/td><\/tr><tr><td>Nou-n\u0103scut <\/td><td>1.5-2.2<\/td><\/tr><tr><td>5 luni-6 ani<\/td><td>1.7-2.3<\/td><\/tr><tr><td>6-12 ani <\/td><td>1.7-2.1<\/td><\/tr><tr><td>12-20 ani<\/td><td>1.7-2.2<\/td><\/tr><tr><td>Adult (20-60 ani)<\/td><td>1.6-2.6<\/td><\/tr><tr><td>60-90 ani <\/td><td>1.6-2.4<\/td><\/tr><tr><td>&gt;90 ani<\/td><td>1.7-2.3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Rezultatele testelor pot fi influen\u021bate \u0219i de al\u021bi factori. De exemplu, stresul poate trimite magneziul \u00een afara celulelor, ajung\u00e2nd astfel \u00een s\u00e2nge. \u00cen cazul acesta, poate p\u0103rea ca ai mai mult magneziu \u00een organism dec\u00e2t ai \u00een realitate.<\/p>\n\n\n\n<p>De asemenea, exist\u0103 alte teste care ofer\u0103 informa\u021bii despre nivelul acestui mineral din corp. Printre acestea se num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Testarea lui din urin\u0103&nbsp;<\/li>\n\n\n\n<li>Testarea lui din celule, nu din s\u00e2nge &#8211; este un test cunoscut ca EXA test \u0219i se face prin recoltarea unor celule din gur\u0103. Acesta este mai rar folosit din cauza costurilor mari.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"concluzie\">Concluzie<\/h2>\n\n\n\n<p>Magneziul este mai mult dec\u00e2t un mineral, este un element esen\u021bial pentru o via\u021b\u0103 lung\u0103 \u0219i calitativ\u0103. El particip\u0103 la sute de procese interne prin care organismul nostru trece zilnic: de la b\u0103t\u0103ile inimii, p\u00e2n\u0103 la starea de spirit sau nivelul de energie. E important s\u0103-l includem \u00een nutri\u021bie \u00een orice form\u0103, at\u00e2t prin diet\u0103, c\u00e2t \u0219i prin suplimente &#8211; dac\u0103 e cazul &#8211;&nbsp; astfel \u00eenc\u00e2t, nu doar s\u0103 ne bucur\u0103m de efectele imediate \u0219i pe termen lung ale magneziului, dar s\u0103 nu devenim niciodat\u0103 con\u0219tien\u021bi de ce \u00eenseamn\u0103 lipsa lui din organism.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_0c85524eadc6613cd25edac66f588d0f\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17172008\/\">Update on the relationship between magnesium and exercise<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/magnesium-benefits#essential\">12 Evidence-Based Health Benefits of Magnesium<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/types-of-magnesium\">Types of Magnesium<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_a3fbd479dfb7d75a8b818c62287fd7e5\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\">Magnesium<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.healthline.com\/nutrition\/what-does-magnesium-do\">What Does Magnesium Do for Your Body?<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1043661816303085\">Effects of magnesium supplementation on insulin sensitivity and glucose control<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n    <div id=\"block_9d71ed7b8d0910c9acfe667cddf87f01\" class=\"align wp-block-custom-blocks-link-list\">\n\n\t\t\t<ul class=\"dots-list\">\n\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8838086\/\">Effect of Magnesium Supplementation on Inflammatory Parameters<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\t\t\t\t<li>\n            \t\t\t\t\t\t\t\t\t\t\t\t\t\t<a target=\"_blank\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27402922\/\">Effects of Magnesium Supplementation on Blood Pressure<\/a>\n                    \t\t\t\t<\/li>\n\t\t\t\n\t\t<\/ul>\n\t\n    <\/div>\n<\/div>\n<\/div>\n\n<\/div>\n\n    <\/div>\n","protected":false},"featured_media":5166,"menu_order":0,"template":"","meta":{"_acf_changed":true,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0},"class_list":["post-5150","nutrient","type-nutrient","status-publish","has-post-thumbnail","hentry"],"acf":{"nutrient_category":[5085,5100],"articles":[2700,2052,4551,5264,6250,6366,7757,8651,9208,9684,10226,10652,10907,11233,11413,12290,12414,13532,15119,15821]},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Magneziu - Kindora<\/title>\n<meta name=\"description\" content=\"Magneziul: 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