{"id":1492,"date":"2023-10-24T09:44:56","date_gmt":"2023-10-24T06:44:56","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1492"},"modified":"2023-10-24T09:44:57","modified_gmt":"2023-10-24T06:44:57","slug":"care-este-cea-mai-eficienta-forma-de-magneziu","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/care-este-cea-mai-eficienta-forma-de-magneziu\/","title":{"rendered":"Care este cea mai eficient\u0103 form\u0103 de magneziu"},"content":{"rendered":"\n<p>Probabil cel mai recomandat mineral la ora actual\u0103 este <strong>magneziul<\/strong>, care \u00ee\u0219i dovede\u0219te constant eficien\u021ba pentru o bun\u0103 func\u021bionare a organismului. \u0218tiai c\u0103 i se mai spune \u0219i \u201d<em>mineralul antistres<\/em>\u201d? Prin consumul de alimente care-l con\u021bin sau cu ajutorul <strong>suplimentelor alimentare<\/strong>, magneziul ofer\u0103 o serie de <strong>beneficii pentru s\u0103n\u0103tate<\/strong>, de la <a href=\"https:\/\/www.nutrific.ro\/blog\/sindromul-premenstrual-spm-ce-este-si-cum-il-gestionezi-corect\/\" target=\"_blank\" rel=\"noreferrer noopener\">atenuarea simptomelor de sindrom premenstrual<\/a> \u0219i dureri de cap, p\u00e2n\u0103 la combaterea depresiei, constipa\u021biei \u0219i <a href=\"https:\/\/www.nutrific.ro\/blog\/insomnia-cauze-simptome-tratament\/\" target=\"_blank\" rel=\"noreferrer noopener\">insomniei<\/a>. De asemenea, se \u0219tie c\u0103 ajut\u0103 la transformarea alimentelor \u00een energie, la crearea de noi proteine din aminoacizi, c\u0103 sus\u021bine <strong>buna func\u021bionare a sistemului nervos<\/strong>, dar \u0219i a celui cardiovascular. Rolurile sale nu se opresc aici, de aceea le vom prezenta mai pe larg, \u00een r\u00e2ndurile de mai jos, al\u0103turi de care sunt cele mai cunoscute \u0219i eficiente forme de magneziu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Concret: ce este magneziul \u0219i care este rolul s\u0103u \u00een organism?<\/strong><\/h2>\n\n\n\n<p><strong>Magneziul<\/strong> este un element \u0219i un mineral care se g\u0103se\u0219te \u00een natur\u0103 \u0219i unul dintre electroli\u021bii importan\u021bi ai organismului. Circa 99% din totalul magneziului din organism este stocat la nivelul oaselor, mu\u0219chilor, \u00een \u021besuturile moi, \u00een timp ce doar un procent este concentrat \u00een s\u00e2nge.<\/p>\n\n\n\n<p>\u00cen organism, este al patrulea cel mai abundent mineral \u0219i un cofactor pentru sute de sisteme enzimatice, care afecteaz\u0103 func\u021bia muscular\u0103 \u0219i nervoas\u0103, controlul glicemiei, reglarea tensiunii arteriale \u0219i multe altele.<\/p>\n\n\n\n<p><strong>Beneficiile magneziului<\/strong> includ sprijinirea sintezei ADN-ului, contrac\u021biilor musculare, regl\u0103rii tensiunii arteriale, sintezei proteinei, metabolismului insulinei, transmiterii nervoase, reproducerii.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Care sunt cele mai bune surse de magneziu, \u00een afar\u0103 de suplimentele alimentare?<\/strong><\/h2>\n\n\n\n<p>Conform informa\u021biilor de pe portalul draxe.com, \u00een ciuda disponibilit\u0103\u021bii pe scar\u0103 larg\u0103 a magneziului \u00een diet\u0103, Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii raporteaz\u0103 c\u0103 mai pu\u021bin de 60% dintre adul\u021bii din SUA \u00eendeplinesc valorile adecvate de aport de magneziu. Alte cercet\u0103ri sugereaz\u0103 c\u0103 aproximativ dou\u0103 treimi din popula\u021bie nu realizeaz\u0103 doza zilnic\u0103 recomandat\u0103.<\/p>\n\n\n\n<p>Vestea bun\u0103 este c\u0103 exist\u0103 o mul\u021bime de op\u021biuni delicioase prin care <strong>aportul zilnic de magneziu <\/strong>poate fi satisf\u0103cut pentru ca deficien\u021ba s\u0103 fie pre\u00eent\u00e2mpinat\u0103. \u00cen general, aportul zilnic recomandat de magneziu pentru femei este de aproximativ 310-320 miligrame pe zi, iar pentru b\u0103rba\u021bi circa 400-420 de miligrame pe zi. (de vazut \u0219i punctul de mai jos care cuprinde <strong>recomand\u0103rile Nutrific<\/strong> pentru <strong>suplimentele de magneziu adecvate<\/strong>).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/alimente-care-contin-magneziu.png\" alt=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" class=\"wp-image-1494\" title=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/alimente-care-contin-magneziu.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/alimente-care-contin-magneziu-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/alimente-care-contin-magneziu-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/alimente-care-contin-magneziu-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<p>A\u0219adar, iat\u0103 care sunt cele mai bune surse de magneziu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pe l\u00e2ng\u0103 faptul c\u0103 reprezint\u0103 o surs\u0103 excelent\u0103 de fibre alimentare, <strong>t\u0103r\u00e2\u021bele de gr\u00e2u <\/strong>sunt \u0219i bogate \u00een minerale, inclusiv <strong>magneziu<\/strong>, mangan, seleniu \u0219i fosfor. De asemenea, au un con\u021binut sc\u0103zut de calorii \u0219i gr\u0103simi, oferind \u00een acela\u0219i timp o cantitate bun\u0103 de proteine per por\u021bie. Circa 28 de grame de t\u0103r\u00e2\u021be de gr\u00e2u con\u021bin aproximativ 171 de miligrame de magneziu (43% din valoarea zilnic\u0103 sau doza zilnic\u0103 necesar\u0103). Aceasta este aproape jum\u0103tate din valoarea zilnic\u0103 \u00eentr-un singur aliment, de numai 60 de calorii. \u00cen plus, t\u0103r\u00e2\u021bele de gr\u00e2u sus\u021bin s\u0103n\u0103tatea intestinal\u0103, ac\u021bion\u00e2nd ca un prebiotic.<\/li>\n\n\n\n<li><strong>Amarantul<\/strong> este o surs\u0103 excelent\u0103 de proteine, fibre, mangan, <strong>magneziu<\/strong>, fosfor \u0219i fier. O can\u0103 (aproximativ 246 de grame) de boabe de amarant fierte con\u021bine aproximativ 160 de miligrame de magneziu (40 procente din doza zilnic\u0103 recomandat\u0103).<\/li>\n\n\n\n<li>Este adev\u0103rat c\u0103 <strong>spanacul<\/strong> crud este bogat \u00een mul\u021bi nutrien\u021bi importan\u021bi, dar atunci c\u00e2nd este g\u0103tit, devine foarte bogat \u00een <strong>magneziu<\/strong>. O can\u0103 de spanac fiert are circa 157 de miligrame de magneziu, sau 39% din doza zilnic\u0103 recomandat\u0103.<\/li>\n\n\n\n<li><strong>Semin\u021bele de floarea soarelui<\/strong> at\u00e2t de mult utilizate \u00een salate sau consumate ca atare, sunt \u0219i ele bogate \u00een magneziu, av\u00e2nd 150 de miligrame de magneziu per can\u0103 de semin\u021be uscate de floarea soarelui (37% din doza zilnic\u0103 recomandat\u0103). Acestea mai con\u021bin cantit\u0103\u021bi importante de micronutrien\u021bi, vitamina E, tiamina, manganul \u0219i cupru.<\/li>\n\n\n\n<li>Considerat\u0103 at\u00e2t carbohidrat, c\u00e2t \u0219i protein\u0103, <strong>fasolea neagr\u0103<\/strong> este, de asemenea, bogat\u0103 \u00een fibre \u0219i o surs\u0103 bun\u0103 de aminoacizi (care formeaz\u0103 proteine). O can\u0103 (aproximativ 172 de grame) de fasole neagr\u0103 g\u0103tit\u0103 ofer\u0103 aproximativ 120 de miligrame de magneziu (30 la sut\u0103 din doza zilnic\u0103 recomandat\u0103).<\/li>\n\n\n\n<li><strong>Alunele <\/strong>\u0219i <strong>migdalele<\/strong> reprezint\u0103 un aliment bogat \u00een magneziu. 28 de grame de Migdale, de exemplu, ofer\u0103 aproximativ 57 de miligrame de magneziu.<\/li>\n\n\n\n<li>alte surse foarte importante de magneziu sunt: semin\u021bele de dovleac, broccoli, varza kale, alte legume cu frunze verzi, lintea, n\u0103utul, somonul, macroul, tonul, orezul brun, cacao, avocado, banane.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>C\u00e2t de grav este deficitul de magneziu?<\/strong><\/h2>\n\n\n\n<p>Studiile arat\u0103 c\u0103 p\u00e2n\u0103 la 50% din popula\u021bia Statelor Unite, de exemplu, sufer\u0103 din pricina unui deficit de magneziu. Din p\u0103cate, \u00een lipsa nivelurilor suficiente de magneziu, vitamina D nu poate fi metabolizat\u0103.<\/p>\n\n\n\n<p>Pentru acest aspect \u00ee\u021bi recomand\u0103m \u0219i articolul \u201d<a href=\"https:\/\/www.nutrific.ro\/blog\/deficitul-de-magneziu-simptome-si-remedii\/\" target=\"_blank\" rel=\"noreferrer noopener\">Deficitul de magneziu \u2013 simptome \u0219i remedii<\/a>\u201d<\/p>\n\n\n\n<p><strong>Deficien\u021ba de magneziu<\/strong> a fost legat\u0103 de o serie de afec\u021biuni de s\u0103n\u0103tate, cum ar fi bolile de inim\u0103, <a href=\"https:\/\/www.nutrific.ro\/blog\/migrenele-de-ce-apar-si-cum-sa-le-tratezi-eficient\/\" target=\"_blank\" rel=\"noreferrer noopener\">migrenele<\/a>, rezisten\u021ba la insulin\u0103, diabetul de tip 2, Alzheimer \u0219i tulburarea de hiperactivitate cu deficit de aten\u021bie.<\/p>\n\n\n\n<p>Simptomele \u0219i condi\u021biile legate de aportul sc\u0103zut al acestui electrolit includ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hipertensiune;<\/li>\n\n\n\n<li>afectarea rinichilor \u0219i ficatului;<\/li>\n\n\n\n<li>migrene;<\/li>\n\n\n\n<li>glaucom;<\/li>\n\n\n\n<li>deficien\u021be de nutrien\u021bi, inclusiv vitamina K, vitamina B1, calciu \u0219i potasiu;<\/li>\n\n\n\n<li>sindromul picioarelor nelini\u0219tite;<\/li>\n\n\n\n<li>simptome agravate ale sindromului premenstrual;<\/li>\n\n\n\n<li>tulbur\u0103ri de comportament \u0219i schimb\u0103ri de dispozi\u021bie;<\/li>\n\n\n\n<li>insomnie \u0219i <a href=\"https:\/\/www.nutrific.ro\/blog\/7-remedii-pentru-somn-odihnitor\/\" target=\"_blank\" rel=\"noreferrer noopener\">probleme cu somnul<\/a>;<\/li>\n\n\n\n<li>oase slabe \u0219i, posibil, osteoporoz\u0103;<\/li>\n\n\n\n<li>infec\u021bii bacteriene sau fungice recurente din cauza nivelurilor sc\u0103zute de oxid nitric sau a unui sistem imunitar deprimat;<\/li>\n\n\n\n<li>carii dentare;<\/li>\n\n\n\n<li>sl\u0103biciune muscular\u0103 \u0219i crampe;<\/li>\n\n\n\n<li>impoten\u0163\u0103;<\/li>\n\n\n\n<li>eclampsie \u0219i preeclampsie.<\/li>\n<\/ul>\n\n\n\n<p>Din p\u0103cate, se pot semnala <strong>deficien\u021be de magneziu<\/strong> chiar \u0219i \u00een prezen\u021ba unei diete s\u0103n\u0103toase. De\u0219i este important\u0103 introducerea \u00een alimenta\u021bie a alimentelor bogate \u00een nutrien\u021bi, bogate \u00een magneziu, exist\u0103 \u0219i <strong>suplimente alimentare<\/strong> care pot regla deficien\u021ba (vezi mai jos <strong>recomand\u0103rile Nutrific<\/strong>).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/suplimente-cu-magneziu.png\" alt=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" class=\"wp-image-1495\" title=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/suplimente-cu-magneziu.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/suplimente-cu-magneziu-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/suplimente-cu-magneziu-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/suplimente-cu-magneziu-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Ce analize sunt recomandate pentru a depista o caren\u021b\u0103 de magneziu?<\/strong><\/h2>\n\n\n\n<p>Se \u0219tie c\u0103, anual, este indicat s\u0103 \u00ee\u021bi faci un set de analize de rutin\u0103, cel pu\u021bin hemoleucograma. \u00cens\u0103, dac\u0103 b\u0103nuie\u0219ti c\u0103 ar exista un deficit de magneziu \u00een organism \u0219i dup\u0103 ce discu\u021bi acest aspect cu medicul t\u0103u, posibil s\u0103 prime\u0219ti ca recomandare analize speciale \u00een aceast\u0103 direc\u021bie (nu sunt costisitoare \u0219i sunt foarte importante dac\u0103 vrei s\u0103 \u0219tii exact cum stai cu nivelul de magneziu, ca s\u0103 \u0219tii c\u0103tre ce suplimente s\u0103 te orientezi):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>magneziu seric (Mg S);<\/li>\n\n\n\n<li>magneziu urinar;<\/li>\n\n\n\n<li>magneziu intracelular.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Care sunt cele mai \u00eent\u00e2lnite forme de magneziu<\/strong><\/h2>\n\n\n\n<p>Dup\u0103 cum notam \u0219i mai sus, <strong>nivelurile sc\u0103zute de magneziu<\/strong> pot fi implicate \u00een diferite afec\u021biuni, cum ar fi diabetul de tip 2, bolile de inim\u0103, osteoporoza \u0219i migrena. De\u0219i multe alimente con\u021bin magneziu (legumele cu frunze verzi, leguminoasele, nucile \u0219i semin\u021bele, etc.) p\u00e2n\u0103 la dou\u0103 treimi dintre oamenii din lumea occidental\u0103 nu \u00ee\u0219i satisfac nevoile de magneziu doar din diet\u0103. De aceea, aten\u021bia trebuie \u00eendreptat\u0103 \u0219i c\u0103tre suplimentele alimentare pe baz\u0103 de magneziu. Iat\u0103 care sunt <strong>cele mai importante forme de magneziu<\/strong> \u0219i cum ac\u021bioneaz\u0103 acestea:<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Citrat de magneziu<\/strong><\/h3>\n\n\n\n<p><strong>Citratul de magneziu<\/strong> este o form\u0103 de magneziu care se leag\u0103 de acidul citric \u0219i una dintre cele mai comune formule de suplimente de magneziu. Un mic studiu realizat pe 14 participan\u021bi, b\u0103rba\u021bi, sugereaz\u0103 c\u0103 acest tip este <strong>printre cele mai biodisponibile forme de magneziu<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 este mai u\u0219or absorbit \u00een tractul digestiv dec\u00e2t alte forme.<\/p>\n\n\n\n<p>Datorit\u0103 structurii sale chimice, <strong>citratul de magneziu<\/strong> este u\u0219or dizolvabil \u00een ap\u0103 \u0219i este, astfel, bine absorbit \u00een tractul gastro-intestinal. Acest lucru \u00eel face potrivit pentru cei care au probleme cu absorb\u021bia magneziului din alte forme.<\/p>\n\n\n\n<p>Se administreaz\u0103, de obicei, pe cale oral\u0103 pentru a regla nivelurile sc\u0103zute de magneziu. Datorit\u0103 efectului s\u0103u laxativ natural, uneori este folosit \u0219i pentru a trata constipa\u021bia. De asemenea, ac\u021bioneaz\u0103 \u0219i ca agent calmant pentru a ajuta la ameliorarea simptomelor asociate cu depresia \u0219i anxietatea, dar cercet\u0103rile \u00een aceast\u0103 direc\u021bie sunt \u00een desf\u0103\u0219urare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Glicinat de magneziu<\/strong><\/h3>\n\n\n\n<p><strong>Glicinatul de magneziu<\/strong> este format din magneziu elementar \u0219i aminoacidul glicin\u0103. Organismul uman folose\u0219te acest aminoacid \u00een construc\u021bia proteinelor. De asemenea, se reg\u0103se\u0219te \u00een multe alimente bogate \u00een proteine, cum ar fi: carnea de pe\u015fte, produsele lactate, leguminoasele.<\/p>\n\n\n\n<p>Exist\u0103 studii care sugereaz\u0103 c\u0103 glicina singur\u0103 poate ajuta la \u00eembun\u0103t\u0103\u021birea somnului \u0219i la tratarea unor afec\u021biuni inflamatorii, inclusiv bolile de inim\u0103 \u0219i diabetul. Glicinatul de magneziu este u\u0219or de absorbit \u0219i poate avea propriet\u0103\u021bi calmante. Poate ajuta la reducerea st\u0103rilor de anxietate, depresie, stres, insomnie.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Oxid de magneziu<\/strong><\/h3>\n\n\n\n<p><strong>Oxidul de magneziu<\/strong> se formeaz\u0103 prin legarea atomilor de magneziu de atomii de oxigen. Acest compus chimic este adesea utilizat ca supliment alimentar \u0219i ac\u021bioneaz\u0103 ca un antiacid, ceea ce \u00eel face un ingredient comun \u00een anumite medicamente utilizate pentru tratarea arsurilor la stomac \u0219i a dispepsiei.<\/p>\n\n\n\n<p><strong>Oxidul de magneziu<\/strong> nu este recunoscut pentru absorb\u021bia sa foarte bun\u0103 la nivelul tractulului gastro-intestinal. De fapt, dintre multele forme de suplimente de magneziu disponibile, oxidul de magneziu este considerat a avea absorb\u021bia cea mai sc\u0103zut\u0103 ceea ce \u00eenseamn\u0103 c\u0103 o propor\u021bie semnificativ\u0103 din magneziul din oxidul de magneziu poate s\u0103 nu fie absorbit\u0103 \u00een mod eficient de organism.<\/p>\n\n\n\n<p>Cu toate acestea, oxidul de magneziu este utilizat \u00een anumite situa\u021bii \u00een care este necesar\u0103 o ac\u021biune antacid\u0103 pentru a trata probleme gastro-intestinale, cum ar fi arsurile la stomac \u0219i refluxul gastric. \u00cen plus, se poate utiliza pentru a acoperi necesarul zilnic de magneziu \u00een cazul unor persoane care nu pot lua alte forme de suplimente de magneziu din diverse motive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Clorura de magneziu<\/strong><\/h3>\n\n\n\n<p>Clorura de magneziu este o sare de magneziu care include clor &#8211; un element instabil care se leag\u0103 bine cu alte elemente, inclusiv cu sodiul \u0219i magneziul, pentru a forma s\u0103ruri. Este bine absorbit\u0103 de tractul digestiv, ceea ce o face un supliment multifunc\u021bional excelent care poate fi folosit pentru a trata nivelurile sc\u0103zute de magneziu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Malatul de magneziu<\/strong><\/h3>\n\n\n\n<p>Malatul de magneziu include acid malic, care apare \u00een mod natural \u00een fructe \u0219i vin. Acest acid are un gust acru \u0219i este adesea ad\u0103ugat \u00een alimente pentru a oferi arom\u0103 sau aciditate. Cercet\u0103rile sugereaz\u0103 c\u0103 malatul de magneziu este foarte bine absorbit \u00een tractul digestiv, ceea ce \u00eel face o op\u021biune excelent\u0103 pentru echilibrarea nivelurilor de magneziu. Ocazional, malatul de magneziu este recomandat pentru a trata fibromialgia \u0219i simptomele sindromului de oboseal\u0103 cronic\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Tauratul de magneziu<\/strong><\/h3>\n\n\n\n<p>Tauratul de magneziu con\u021bine aminoacidul denumit taurin\u0103. Cercet\u0103rile sugereaz\u0103 c\u0103 aportul adecvat de taurin\u0103 \u0219i magneziu joac\u0103 un rol \u00een reglarea zah\u0103rului din s\u00e2nge. \u00cen plus, magneziul \u0219i taurina sus\u021bin tensiunea arterial\u0103 \u00een limite s\u0103n\u0103toase.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>L-treonatul de magneziu<\/strong><strong><\/strong><\/h3>\n\n\n\n<p>L-treonatul de magneziu este sarea format\u0103 din amestecarea magneziului \u0219i a acidului treonic, o substan\u021b\u0103 solubil\u0103 \u00een ap\u0103 derivat\u0103 din descompunerea metabolic\u0103 a vitaminei C. Aceast\u0103 formul\u0103 este u\u0219or de absorbit. Cercet\u0103rile pe animale arat\u0103 c\u0103 poate fi cel mai eficient tip pentru cre\u0219terea concentra\u021biei de magneziu \u00een celulele creierului.<\/p>\n\n\n\n<p>L-treonatul de magneziu este adesea folosit pentru poten\u021bialele sale beneficii asupra creierului \u0219i poate ajuta la gestionarea anumitor tulbur\u0103ri cum ar fi depresia \u0219i boala Alzheimer.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Sulfatul de magneziu<\/strong><\/h3>\n\n\n\n<p>Sulfatul de magneziu se formeaz\u0103 prin combinarea magneziului, sulfului \u0219i oxigenului. Este cunoscut\u0103 \u00een mod obi\u0219nuit ca sare Epsom. De\u0219i poate fi consumat\u0103 ca tratament pentru constipa\u021bie sub form\u0103 de capsule sau dizolvat\u0103 \u00een ap\u0103, are un gust destul de nepl\u0103cut. \u00cen plus, consumul pe termen lung nu este recomandat. Sulfatul de magneziu poate fi dizolvat \u00een apa de baie pentru a calma durerile musculare \u0219i a elimina stresul. De asemenea, este uneori inclus \u00een produsele de \u00eengrijire a pielii, cum ar fi lo\u021biunea sau uleiul de corp.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Orotat de magneziu<\/strong><\/h3>\n\n\n\n<p>Orotatul de magneziu include acid orotic, o substan\u021b\u0103 natural\u0103 implicat\u0103 \u00een construc\u021bia materialului genetic de c\u0103tre organism, inclusiv ADN-ul. Se absoarbe u\u0219or \u0219i nu are efectele laxative puternice caracteristice altor forme.<\/p>\n\n\n\n<p>Cercet\u0103rile timpurii sugereaz\u0103 c\u0103 poate promova s\u0103n\u0103tatea inimii datorit\u0103 rolului unic al acidului orotic \u00een c\u0103ile de producere a energiei din inim\u0103 \u0219i \u021besutul vaselor de s\u00e2nge. Ca atare, este popular printre sportivii de performan\u021b\u0103 \u0219i pasiona\u021bii de fitness, dar poate ajuta \u0219i persoanele cu boli de inim\u0103.<\/p>\n\n\n\n<p>Un studiu din 2009, realizat pe 79 de persoane cu insuficien\u021b\u0103 cardiac\u0103 congestiv\u0103 sever\u0103 a constatat c\u0103 suplimentele de orotat de magneziu au fost semnificativ mai eficiente pentru gestionarea simptomelor dec\u00e2t un placebo.<\/p>\n\n\n\n<p>***<\/p>\n\n\n\n<p>C\u00e2t prive\u0219te care este cea mai eficient\u0103 form\u0103 de magneziu, eficacitatea unei forme depinde de necesit\u0103\u021bile individuale \u0219i de preferin\u021be. <strong>Magneziul citrat<\/strong> \u0219i <strong>magneziul glicinat<\/strong> sunt adesea considerate printre cele mai eficiente forme datorit\u0103 absorb\u021biei lor bune \u0219i toleran\u021bei generale. Cu toate acestea, alegerea potrivit\u0103 depinde de nevoile personale, dar \u0219i de p\u0103rerile unui profesionist.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Care-este-cea-mai-eficienta-forma-de-magneziu.png\" alt=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" class=\"wp-image-1496\" title=\"Care este cea mai eficient\u0103 form\u0103 de magneziu\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Care-este-cea-mai-eficienta-forma-de-magneziu.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Care-este-cea-mai-eficienta-forma-de-magneziu-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Care-este-cea-mai-eficienta-forma-de-magneziu-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Care-este-cea-mai-eficienta-forma-de-magneziu-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Recomand\u0103rile Nutrific<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/magneziu-citrat-1100mg-60-tablete\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Magneziu Citrat 1100 mg<\/strong><\/a> din gama <strong>Nutrific Minerale<\/strong> &#8211; o <strong>surs\u0103 de magneziu<\/strong> care <strong>se absoarbe u\u0219or<\/strong> \u00een fluxul sanguin \u0219i \u021besuturile corporale, fiind folosit cu succes \u00een tratarea deficien\u021bei de magneziu. Cum ac\u021bioneaz\u0103 <strong>Magneziu citrat 1100 mg<\/strong> asupra organismului t\u0103u:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>contribuie la reducerea oboselii \u0219i extenu\u0103rii;<\/li>\n\n\n\n<li>contribuie la echilibrul electrolitic;<\/li>\n\n\n\n<li>contribuie la metabolismul energetic normal;<\/li>\n\n\n\n<li>contribuie la func\u021bionarea normal\u0103 a sistemului nervos \u0219i muscular;<\/li>\n\n\n\n<li>contribuie la sinteza normal\u0103 a proteinelor;<\/li>\n\n\n\n<li>contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii psihice, sistemului osos \u0219i din\u021bilor;<\/li>\n\n\n\n<li>particip\u0103 la procesul de diviziune celular\u0103.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/magneziu-glicinat-60-capsule-vegetale\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Magneziu Glicinat Optim<\/strong><\/a> din gama <strong>Nutrific Minerale<\/strong> &#8211; un\u00a0supliment alimentar de \u00eenalt\u0103 calitate\u00a0conceput pentru a oferi organismului un aport eficient \u0219i suficient de magneziu. Ceea ce face ca\u00a0<strong>magneziul glicinat<\/strong>\u00a0s\u0103 fie special este forma sa chimic\u0103, glicinatul, care asigur\u0103 o absorb\u021bie \u0219i o biodisponibilitate excelente la nivelul organismului. \u00cen situatia de fa\u021b\u0103, magneziul este legat de glicin\u0103, un aminoacid important. Aceast\u0103 leg\u0103tur\u0103 chimic\u0103 este cea care faciliteaz\u0103\u00a0absorbtia magneziului la nivelul intestinului\u00a0\u0219i transportul acestuia \u00een celulele corpului. Datorit\u0103 acestei\u00a0biodisponibilit\u0103\u021bi crescute,\u00a0<strong>magneziul glicinat<\/strong>\u00a0este adesea preferat \u00een fa\u021ba altor forme de magneziu, cum ar fi oxidul de magneziu sau sulfatul de magneziu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48.png\" alt=\"\" class=\"wp-image-1470\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>\u00cen loc de concluzie<\/strong><\/h2>\n\n\n\n<p><em>\u0218tiai c\u0103&#8230;<\/em><\/p>\n\n\n\n<p><em>&#8230; magneziul a fost descoperit \u00een 1808 de c\u0103tre chimistul sco\u021bian Sir Humphry Davy, iar primul supliment cu magneziu a fost produs \u00een 1916 sub numele de &#8220;Milk of Magnesia&#8221; \u0219i a devenit un remediu popular pentru indigestie?<\/em><\/p>\n\n\n\n<p><em>&#8230; cercet\u0103torii au anun\u021bat descoperirea existen\u021bei unui raport&nbsp;invers propor\u021bional \u00eentre nivelurile de&nbsp;magneziu&nbsp;din diet\u0103&nbsp;\u0219i&nbsp;riscul&nbsp;de&nbsp;accident&nbsp;vascular&nbsp;cerebral?&nbsp;\u00cen&nbsp;cazul&nbsp;adul\u021bilor&nbsp;mai v\u00e2rstnici, fiecare 100 mg de&nbsp;magneziu&nbsp;\u00een plus au redus&nbsp;cu 9% riscul de accident vascular cerebral cauzat de ateroscleroz\u0103. Aceea\u0219i doz\u0103 a redus cu 8% riscul pentru orice tip&nbsp;de accident vascular cerebral.<\/em><\/p>\n\n\n\n<p><em>&#8230; sursele din diet\u0103 care asigur\u0103&nbsp;consumul a 100 mg de&nbsp;magneziu&nbsp;cuprind: 28 grame de migdale&nbsp;sau nuci caju, o cea\u0219c\u0103 de orez brun sau fasole boabe, trei&nbsp;sferturi de cea\u0219c\u0103 de spanac g\u0103tit sau o cea\u0219c\u0103 de t\u0103r\u00e2\u021be de&nbsp;ov\u0103z g\u0103tite?<\/em><\/p>\n\n\n\n<p><em>&#8230; persoanele care obi\u015fnuiesc s\u0103 consume regulat alcool ar trebui s\u0103 ia suplimente cu magneziu? La fel \u0219i femeile care folosesc anticoncep\u0163ionale sau iau estrogeni, indiferent sub ce form\u0103, trebuie s\u0103 consume mai multe alimente bogate \u00een magneziu sau s\u0103 recurg\u0103 la suplimente.<\/em><\/p>\n\n\n\n<p><em>&#8230; magneziul \u00ee\u015fi \u00eendepline\u015fte cel mai bine rolul \u00een prezen\u0163a vitaminei A, a calciului \u015fi fosforului?<\/em><\/p>\n\n\n\n<p><em>&#8230; datorit\u0103 faptului c\u0103 magneziul stimuleaz\u0103 enzimele ce utilizeaz\u0103 vitaminele Bl, B2, \u015fi B6, deficien\u0163a acestui mineral poate cauza simptome asociate cu insuficien\u0163a vitaminelor B?<\/em><\/p>\n\n\n\n<p><em>Referin\u021be:<\/em><\/p>\n\n\n\n<p><a href=\"http:\/\/www.health.com\" target=\"_blank\" rel=\"noreferrer noopener\">www.health.com<\/a><\/p>\n\n\n\n<p><a href=\"http:\/\/www.healthline.com\" target=\"_blank\" rel=\"noreferrer noopener\">www.healthline.com<\/a><\/p>\n\n\n\n<p><a href=\"http:\/\/www.draxe.com\" target=\"_blank\" rel=\"noreferrer noopener\">www.draxe.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probabil cel mai recomandat mineral la ora actual\u0103 este magneziul, care \u00ee\u0219i dovede\u0219te constant eficien\u021ba pentru o bun\u0103 func\u021bionare a organismului. \u0218tiai c\u0103 i se mai spune \u0219i \u201dmineralul antistres\u201d? Prin consumul de alimente care-l con\u021bin sau cu ajutorul suplimentelor alimentare, magneziul ofer\u0103 o serie&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[374,97,375,377,376],"class_list":["post-1492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate","tag-forme-de-magneziu","tag-magneziu","tag-magneziu-in-alimentatie","tag-magneziu-nutrific","tag-suplimente-cu-magneziu"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Care este cea mai eficient\u0103 form\u0103 de magneziu - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Afl\u0103 care este cea mai eficient\u0103 form\u0103 de magneziu pentru tine, de unde \u00ee\u021bi iei magneziul din alimenta\u021bie \u0219i ce suplimente recomand\u0103m.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nutrific.ro\/blog\/care-este-cea-mai-eficienta-forma-de-magneziu\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Care este cea mai eficient\u0103 form\u0103 de magneziu - 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