{"id":1899,"date":"2025-09-04T19:32:08","date_gmt":"2025-09-04T22:32:08","guid":{"rendered":"https:\/\/www.spavitatech.com\/?p=1899"},"modified":"2025-09-08T15:08:59","modified_gmt":"2025-09-08T18:08:59","slug":"magnesio-na-saude","status":"publish","type":"post","link":"https:\/\/www.spavitatech.com\/en\/magnesio-na-saude\/","title":{"rendered":"Magnesium and Health"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1899\" class=\"elementor elementor-1899\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9523fcf e-flex e-con-boxed e-con e-parent\" data-id=\"9523fcf\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0c0f3f6 elementor-widget elementor-widget-text-editor\" data-id=\"0c0f3f6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Do you experience frequent fatigue, unexplained cramps, or trouble sleeping? These symptoms may share a common and often overlooked cause: magnesium deficiency. Although it is one of the most important minerals for the human body, magnesium remains underestimated by much of the population\u2014and its lack can directly impact your physical, mental, and emotional health.<\/p><p>Magnesium participates in hundreds of essential functions in the body, including energy production, muscle and nerve function, emotional balance, sleep quality, and bone and cardiovascular health. However, factors such as processed diets, chronic stress, and the use of certain medications have contributed to insufficient levels of this vital nutrient.<\/p><p>In this complete guide, you will discover what magnesium is for, which of its benefits are evidence-based, how to identify deficiency symptoms, which foods are rich in the mineral, and when to consider supplementation\u2014always safely and under professional guidance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d668c54 elementor-widget elementor-widget-heading\" data-id=\"d668c54\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is magnesium and why it matters for health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0b8f5b elementor-widget elementor-widget-text-editor\" data-id=\"f0b8f5b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Magnesium is an essential mineral; our body does not produce it naturally and must obtain it through diet or supplementation. It is present in every cell of the body and takes part in more than <strong>300 biochemical reactions<\/strong> that are fundamental to the organism\u2019s functioning.<\/p><p>Among its most important roles, magnesium contributes to:<\/p><ul><li><strong>Cellular energy production (ATP)<\/strong><\/li><li><strong>Protein synthesis<\/strong><\/li><li><strong>Proper nerve and muscle function<\/strong><\/li><li><strong>Blood pressure regulation<\/strong><\/li><li><strong>Balance of blood sugar levels<\/strong><\/li><li><strong>Maintenance of bone health<\/strong><\/li><\/ul><p class=\" translation-block\">In addition, magnesium contributes to the <strong>electrical stability of cells<\/strong>, helps regulate heartbeats, and supports brain function, directly affecting mood, sleep, and concentration.<\/p><p class=\" translation-block\">Given its relevance, even <strong>small deficiencies<\/strong> of magnesium can cause significant imbalances in the body\u2014yet studies show that a significant portion of the world\u2019s population consumes amounts below ideal every day.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c11fceb elementor-widget elementor-widget-heading\" data-id=\"c11fceb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Main evidence-based benefits of magnesium for body and mind<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d00e5ba elementor-widget elementor-widget-text-editor\" data-id=\"d00e5ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Multiple clinical studies and publications from institutions such as the <em>National Institutes of Health<\/em> confirm magnesium\u2019s many roles in human health. This mineral is vital for cellular function and acts directly on essential systems such as the cardiovascular, nervous, and musculoskeletal systems.<\/p><p><strong>\ud83e\udec0 1. Heart health and the cardiovascular system<\/strong><\/p><p class=\" translation-block\">Magnesium plays an essential role in the <strong>maintenance of heart health<\/strong>, acting in several ways:<\/p><ul><li class=\" translation-block\"><strong>Regulates blood pressure<\/strong>: Magnesium helps blood vessels relax (vasodilation), which facilitates blood flow and reduces blood pressure, especially in people with mild to moderate hypertension.<\/li><li class=\" translation-block\"><strong>Stabilizes heart rhythm<\/strong>: It participates in the transport of potassium and calcium into and out of cells, which is essential for electrical conduction in the heart. This helps prevent <strong>arrhythmias<\/strong>, such as irregular or rapid heartbeats.<\/li><li class=\" translation-block\"><strong>Reduces the risk of cardiovascular disease<\/strong>: Low magnesium levels are associated with chronic inflammation, increased insulin resistance, and plaque buildup in the arteries\u2014factors that raise the risk of <strong>heart attack and stroke<\/strong>.<\/li><\/ul><p><strong>\ud83d\udcaa 2. Muscle function and cramp prevention<\/strong><\/p><p class=\" translation-block\"><strong>Contract\u2013relax balance<\/strong>: Magnesium acts as a \u201cnatural muscle relaxant.\u201d It regulates calcium influx into muscle cells, which prevents excessive contractions. Therefore, deficiency of the mineral is linked to cramps, tremors, and spasms.<\/p><p class=\" translation-block\"><strong>Physical recovery<\/strong>: After exertion, magnesium helps remove lactic acid and regulate muscle metabolism, speeding up <strong>recovery<\/strong> and reducing feelings of fatigue.<\/p><p><strong>\ud83e\uddd8 3. Mental health, anxiety, and stress<\/strong><\/p><ul><li class=\" translation-block\"><strong>Modulates neurotransmitters<\/strong>: Magnesium is a cofactor for the production of GABA (gamma-aminobutyric acid), a neurotransmitter that <strong>induces relaxation<\/strong> and regulates anxiety.<\/li><li class=\" translation-block\"><strong>Reduces chronic stress<\/strong>: High stress levels increase the body\u2019s magnesium consumption. Supplementation can help <strong>break this cycle<\/strong>, lowering cortisol levels.<\/li><li class=\" translation-block\"><strong>Support against depression<\/strong>: Studies suggest that low magnesium levels are related to depressive symptoms, and replenishment may act as an <strong>adjunct to treatment<\/strong> for mild to moderate depression.<\/li><\/ul><p><strong>\ud83d\ude34 4. Improved sleep and relaxation<\/strong><\/p><ul><li class=\" translation-block\"><strong>Natural sleep inducer<\/strong>: Magnesium helps activate parasympathetic systems that prepare the body for rest. It also regulates melatonin, the sleep hormone.<\/li><li class=\" translation-block\"><strong>Neuromuscular relaxation<\/strong>: By blocking excessive calcium entry into cells, magnesium exerts a calming effect on the nervous and muscular systems, promoting deep, restorative sleep.<\/li><\/ul><p><strong>\ud83c\udf6c 5. Metabolism, glucose, and diabetes prevention<\/strong><\/p><ul><li class=\" translation-block\"><strong>Insulin sensitivity<\/strong>: Magnesium improves the cells\u2019 ability to respond to insulin, facilitating glucose entry into cells and lowering blood sugar.<\/li><li class=\" translation-block\"><strong>Prevention of metabolic syndrome<\/strong>: Low levels are associated with increased insulin resistance, abdominal weight gain, elevated triglycerides, and hypertension.<\/li><\/ul><p><strong>\ud83e\uddb4 6. Bone health and osteoporosis prevention<\/strong><\/p><ul><li class=\" translation-block\"><strong>Calcium fixation in bones<\/strong>: Magnesium is necessary for the activation of vitamin D, which in turn regulates calcium absorption in the intestine.<\/li><li class=\" translation-block\"><strong>Bone quality<\/strong>: It participates in the formation of the bone matrix and helps maintain <strong>bone mineral density<\/strong>, preventing osteoporosis, especially in postmenopausal women.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14543c1 elementor-widget elementor-widget-heading\" data-id=\"14543c1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Symptoms and risks of magnesium deficiency<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24912a5 elementor-widget elementor-widget-text-editor\" data-id=\"24912a5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Magnesium deficiency, known as <strong>hypomagnesemia<\/strong>, is more common than one might think\u2014even among seemingly healthy people. It is estimated that <strong>50% to 70% of the population<\/strong> consumes less magnesium than recommended daily, especially due to the modern diet rich in ultra-processed foods and poor in vegetables and seeds.<\/p><p class=\" translation-block\">The big problem is that the <strong>signs of deficiency are often subtle<\/strong> or attributed to other causes, making early diagnosis difficult.<\/p><p><strong>\ud83d\udd0d Main physical and emotional symptoms of deficiency<\/strong><\/p><p class=\" translation-block\"><strong>Frequent muscle cramps<\/strong>\nEspecially in the legs, at night or after exercise.<\/p><p class=\" translation-block\"><strong>Persistent fatigue and muscle weakness<\/strong>\nMagnesium is essential for the production of ATP (cellular energy).<\/p><p class=\" translation-block\"><strong>Tremors, tingling, or muscle spasms<\/strong>\nClassic signs of electrolyte imbalance.<\/p><p class=\" translation-block\"><strong>Palpitations or mild arrhythmias<\/strong>\nDue to dysregulation of heart rhythm.<\/p><p class=\" translation-block\"><strong>Anxiety, nervousness, or irritability<\/strong>\nThe nervous system becomes more sensitive without adequate magnesium.<\/p><p class=\" translation-block\"><strong>Insomnia or non-restorative sleep<\/strong>\nA lack of the mineral hampers neuromuscular relaxation.<\/p><p class=\" translation-block\"><strong>Frequent headaches or migraines<\/strong>\nSome studies link magnesium deficiency to a higher frequency of episodes.<\/p><p class=\" translation-block\"><strong>Restless legs syndrome<\/strong>\nA common nighttime discomfort that may be linked to low mineral levels.<\/p><p class=\" translation-block\"><strong>Craving for dark chocolate<\/strong>\nCocoa is one of the main sources of magnesium\u2014and a strong craving may indicate deficiency.<\/p><p><strong>\u26a0\ufe0f Common causes of magnesium deficiency<\/strong><\/p><p>Even with an apparently balanced diet, several situations can lead to the loss or poor absorption of magnesium in the body:<\/p><ul><li><strong>Diet low in vegetables, seeds, legumes, and whole grains<\/strong><\/li><li class=\" translation-block\"><strong>Excessive<\/strong> <strong>alcohol consumption<\/strong><\/li><li class=\" translation-block\"><strong>Prolonged use of medications<\/strong>, such as:<\/li><li><em>Diuretics<\/em><\/li><li><em>Proton pump inhibitors (omeprazole, pantoprazole)<\/em><\/li><li><em>Specific antibiotics<\/em><\/li><li class=\" translation-block\"><strong>Intestinal diseases<\/strong>, such as Crohn\u2019s disease and celiac disease<\/li><li class=\" translation-block\">Poorly controlled <strong>type 2 diabetes<\/strong><\/li><li><strong>Chronic stress and constant anxiety<\/strong><\/li><li class=\" translation-block\">Intense <strong>physical activity<\/strong> without proper replenishment<\/li><li class=\" translation-block\"><strong>Excess calcium or iron<\/strong>, which compete for intestinal absorption<\/li><\/ul><p><strong>\ud83d\udc68\u200d\u2695\ufe0f Who is most at risk of deficiency?<\/strong><\/p><p>Some population groups are more prone to hypomagnesemia and therefore should be more attentive:<\/p><ul><li class=\" translation-block\"><strong>Elderly<\/strong>: have reduced intestinal absorption and increased renal excretion.<\/li><li class=\" translation-block\"><strong>Pregnant women<\/strong>: the demand for magnesium increases significantly.<\/li><li class=\" translation-block\"><strong>Athletes<\/strong>: lose magnesium through sweat and require constant replenishment.<\/li><li><strong>People with kidney, intestinal, or endocrine diseases<\/strong><\/li><li class=\" translation-block\"><strong>Diabetics<\/strong>: especially those using medication for glycemic control.<\/li><\/ul><p><strong>\ud83e\uddea How to diagnose magnesium deficiency?<\/strong><\/p><p class=\" translation-block\">Although blood tests are commonly requested, it is important to know that <strong>only about 1% of the body\u2019s magnesium is in the blood<\/strong>. Therefore, the traditional test may not <strong>reflect the actual levels in the tissues<\/strong>.<\/p><p class=\" translation-block\">Alternatives such as <strong>erythrocyte magnesium<\/strong> (inside red blood cells) or urinary excretion tests after oral loading may provide more accurate results, but are still not widely available in common clinical practice.<\/p><p class=\" translation-block\">Ideally, diagnosis should be <strong>based on the combination of symptoms, clinical history, and laboratory tests<\/strong>\u2014with the support of a healthcare professional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a4a85e4 elementor-widget elementor-widget-heading\" data-id=\"a4a85e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Natural sources of magnesium in the diet<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8dbdcd5 elementor-widget elementor-widget-text-editor\" data-id=\"8dbdcd5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">The best way to keep magnesium levels balanced in the body is through a varied diet rich in whole foods. Fortunately, magnesium is present in various food groups\u2014especially in <strong>dark green vegetables, seeds, legumes, and whole grains<\/strong>.<\/p><p>No entanto, a alimenta\u00e7\u00e3o moderna, baseada em produtos industrializados, tende a ser pobre nesse mineral essencial. Al\u00e9m disso, o refino de alimentos (como no arroz branco e p\u00e3o branco) remove grande parte do magn\u00e9sio presente naturalmente.<\/p><p><strong>\ud83e\udd66 Main foods rich in magnesium<\/strong><\/p><p>Below, a list of some of the foods richest in magnesium, with approximate values per serving:<\/p><table style=\"width: 100%; border-collapse: collapse;\"><thead><tr><th style=\"border: 1px solid #ccc; padding: 8px; background: #f2f2f2;\">Food<\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #f2f2f2;\">Amount (mg) per serving<\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #f2f2f2;\">Serving type<\/th><\/tr><\/thead><tbody><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Pumpkin seeds<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">150\u2013170 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">2 tablespoons (28 g)<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Almonds<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">80 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">30 g<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Cooked spinach<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">75\u201380 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">\u00bd cup<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Brazil nuts<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">100 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">2 large units<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Cooked black beans<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">60 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">\u00bd cup<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Dark chocolate (70%+)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">64 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">30 g<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Avocado<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">58 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">1 medium unit<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Whole oats<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">55 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">1 cup (cooked)<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Tofu<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">50 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">100 g<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Banana<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">32 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">1 medium unit<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Mineral water (varies by brand)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">1\u201320 mg<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">1 glass (200 ml)<\/td><\/tr><\/tbody><\/table><p><strong>\ud83d\udca1 Practical tips to increase daily magnesium intake<\/strong><\/p><ul><li class=\" translation-block\"><strong>Add seeds to meals<\/strong>: Add pumpkin, sunflower, or chia seeds to salads, yogurts, porridge, and smoothies.<\/li><li class=\" translation-block\"><strong>Choose dark leafy vegetables<\/strong>: Kale, spinach, arugula, and watercress are excellent sources.<\/li><li class=\" translation-block\"><strong>Use whole grains instead of refined ones<\/strong>: Oats, brown rice, and 100% whole bread preserve more magnesium.<\/li><li class=\" translation-block\"><strong>Eat legumes regularly<\/strong>: Beans, lentils, chickpeas, and peas are excellent options.<\/li><li class=\" translation-block\"><strong>Choose smart snacks<\/strong>: A handful of nuts or a piece of dark chocolate can help complement intake.<\/li><\/ul><p><strong>\ud83d\udcc9 Why are we consuming less magnesium nowadays?<\/strong><\/p><ol><li class=\" translation-block\"><strong>Depleted soil<\/strong>: Intensive farming has depleted soils, reducing magnesium levels in food.<\/li><li class=\" translation-block\"><strong>Processed and refined foods<\/strong>: The refining process removes up to 85% of the magnesium from grains and cereals.<\/li><li class=\" translation-block\"><strong>Low consumption of vegetables and seeds<\/strong>: Modern eating habits prioritize ready-made products and fast food, which are poor in magnesium.<\/li><li class=\" translation-block\"><strong>Poor intestinal absorption<\/strong>: Gastrointestinal problems, such as irritable bowel or the use of medications like omeprazole, impair absorption.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4b554e6 elementor-widget elementor-widget-heading\" data-id=\"4b554e6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Magnesium supplementation: when it is necessary and how to do it safely<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b58ec7f elementor-widget elementor-widget-text-editor\" data-id=\"b58ec7f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Aunque lo ideal es obtener magnesio a trav\u00e9s de la alimentaci\u00f3n, en muchos casos la suplementaci\u00f3n puede ser necesaria para corregir deficiencias, mejorar s\u00edntomas o atender necesidades aumentadas. Sin embargo, no toda suplementaci\u00f3n es igual \u2014y su uso sin orientaci\u00f3n puede causar efectos indeseados.<\/p><p><strong>\ud83e\ude7a When to consider magnesium supplementation<\/strong><\/p><p>Supplementation may be indicated in the following cases:<\/p><ul><li class=\" translation-block\"><strong>Confirmed or suspected deficiency<\/strong>, with persistent symptoms (cramps, insomnia, fatigue, anxiety).<\/li><li class=\" translation-block\"><strong>Increased needs<\/strong>, such as in athletes, pregnant women, breastfeeding women, and the elderly.<\/li><li class=\" translation-block\"><strong>Chronic diseases<\/strong>, such as type 2 diabetes, hypertension, osteoporosis, and metabolic syndrome.<\/li><li class=\" translation-block\"><strong>Continuous use of medications<\/strong> that interfere with absorption or increase elimination (diuretics, omeprazole, antibiotics).<\/li><li class=\" translation-block\"><strong>Chronic stress conditions or sleep disorders<\/strong>, where magnesium may act as a neuromuscular and hormonal regulator.<\/li><\/ul><p>Important: the decision about supplementation should be based on clinical evaluation, preferably with the supervision of a doctor or nutritionist.<\/p><p><strong>\ud83d\udccf Recommended doses (RDA) of magnesium<\/strong><\/p><p>The daily recommended amounts (RDA \u2013 Recommended Dietary Allowance) vary according to age, sex, and physiological status:<\/p><table style=\"width: 100%; border-collapse: collapse;\"><thead><tr><th style=\"border: 1px solid #ccc; padding: 8px; background: #f2f2f2;\">Group<\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #f2f2f2;\">Recommended daily intake<\/th><\/tr><\/thead><tbody><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Adult men (19\u201330 years)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">400 mg<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Adult men (31+ years)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">420 mg<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Adult women (19\u201330 years)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">310 mg<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Adult women (31+ years)<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">320 mg<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Pregnant women<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">350\u2013360 mg<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Breastfeeding women<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">310\u2013320 mg<\/td><\/tr><\/tbody><\/table><p class=\" translation-block\">The maximum tolerated intake via supplements (without causing adverse effects) is <strong>350 mg\/day<\/strong>, according to the NIH. The rest may come from food.<\/p><p><strong>\ud83d\udc8a Types of magnesium: which to choose?<\/strong><\/p><p>There are several forms of magnesium available in supplements\u2014each with different purposes and absorption rates. Here are the most common:<\/p><p>\u00a0<\/p><table style=\"width: 100%; border-collapse: collapse;\"><thead><tr><th style=\"border: 1px solid #ccc; padding: 8px; background: #eafbea;\"><span style=\"font-weight: 400;\">Type of magnesium<\/span><\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #eafbea;\"><span style=\"font-weight: 400;\">Main indication<\/span><\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #eafbea;\"><span style=\"font-weight: 400;\">Absorption<\/span><\/th><th style=\"border: 1px solid #ccc; padding: 8px; background: #eafbea;\"><span style=\"font-weight: 400;\">Notes<\/span><\/th><\/tr><\/thead><tbody><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Citrate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Mild constipation, general use<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">High<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">May have a mild laxative effect<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Glycinate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Anxiety, stress, sleep<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">High<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Chelated form, well tolerated<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Threonate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Cognitive function, memory<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">High<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Good penetration into the blood-brain barrier<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Chloride<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">General use, rehydration<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Good<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">May cause a bitter taste in powder form<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Malate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Fatigue, performance<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">High<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Combination with malic acid (energy)<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Oxide<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Cheap, common in multivitamins<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Low<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Low absorption, possible laxative effect<\/td><\/tr><tr><td style=\"border: 1px solid #ccc; padding: 8px;\">Lactate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Light use, children<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Moderate<\/td><td style=\"border: 1px solid #ccc; padding: 8px;\">Mild, but less studied<\/td><\/tr><\/tbody><\/table><p>\ud83d\udd0e <strong>Dica<\/strong>: prefira suplementos em formas queladas (como glicinato e malato) para melhor absor\u00e7\u00e3o e menor risco de desconforto gastrointestinal.<\/p><p><strong>\u26a0\ufe0f Risks and side effects of improper use<\/strong><\/p><p>Although magnesium is considered safe, excessive use\u2014especially through supplements\u2014can cause:<\/p><ul><li>Diarrhea (most common effect)<\/li><li>Nausea or abdominal discomfort<\/li><li>Dizziness or hypotension<\/li><li>Kidney impairment (in people with kidney failure)<\/li><\/ul><p>\ud83d\udeab <strong>Contraindica\u00e7\u00e3o importante<\/strong>: Pessoas com <strong>doen\u00e7a renal cr\u00f4nica<\/strong> n\u00e3o devem suplementar magn\u00e9sio sem orienta\u00e7\u00e3o m\u00e9dica, pois podem ter dificuldade em elimin\u00e1-lo, levando ao ac\u00famulo t\u00f3xico no organismo (hipermagnesemia).<\/p><p><strong>\ud83e\udd14 Can magnesium interact with other nutrients or medications?<\/strong><\/p><p>Yes. Here are some known interactions:<\/p><ul><li class=\" translation-block\"><strong>Iron<\/strong>: taking magnesium together may reduce the absorption of both. Prefer to space them 2 hours apart.<\/li><li class=\" translation-block\"><strong>Antibiotics (tetracyclines, quinolones)<\/strong>: magnesium may reduce their effectiveness.<\/li><li class=\" translation-block\"><strong>Bisphosphonates (osteoporosis)<\/strong>: take the supplement with a 2-hour interval.<\/li><li class=\" translation-block\"><strong>Thiazide or loop diuretics<\/strong>: increase the elimination of magnesium in the urine.<\/li><\/ul><p>Therefore, it is important to inform your healthcare professional about all the medications or supplements you use.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c7f9f2 elementor-widget elementor-widget-heading\" data-id=\"2c7f9f2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to include more magnesium in your daily routine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24064c6 elementor-widget elementor-widget-text-editor\" data-id=\"24064c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Maintaining adequate magnesium levels doesn\u2019t have to be complicated. With small changes in diet and habits, it is possible to significantly improve intake of the mineral\u2014even without resorting to supplementation in most cases.<\/p><p>Here are simple and effective strategies to make magnesium part of your routine:<\/p><p>\ud83e\udd57 <strong>1. Plan meals with foods rich in magnesium<\/strong><\/p><ul><li class=\" translation-block\"><strong>Include dark green vegetables<\/strong> (spinach, kale, broccoli) at lunch and dinner.<\/li><li class=\" translation-block\"><strong>Add seeds<\/strong> (pumpkin, chia, sunflower) to salads, yogurts, or smoothies.<\/li><li class=\" translation-block\"><strong>Use whole grains instead of refined ones<\/strong>: brown rice, oats, quinoa.<\/li><li class=\" translation-block\"><strong>Include legumes<\/strong> at least 3 times a week (beans, lentils, chickpeas).<\/li><li class=\" translation-block\"><strong>Choose smart snacks<\/strong>: cashews, almonds, walnuts, or a piece of dark chocolate (70%+).<\/li><\/ul><p>\ud83e\udd64 <strong>2. Drink water that is rich in magnesium<\/strong><\/p><ul><li>Some mineral waters naturally contain higher levels of magnesium. Read the label: values above 20 mg per liter already contribute.<\/li><li>It can be a useful option, especially for those who struggle with solid foods rich in fiber.<\/li><\/ul><p>\ud83c\udf7d\ufe0f<strong> 3. Cooking tips to preserve magnesium<\/strong><\/p><ul><li class=\" translation-block\"><strong>Avoid cooking vegetables for too long<\/strong>, as magnesium is lost in the water. Prefer steaming or quick stir-frying.<\/li><li class=\" translation-block\"><strong>Use the cooking liquid<\/strong> (such as from lentils or beans) in soups and broths, taking advantage of the minerals that remain there.<\/li><\/ul><p><strong>\ud83d\udcc5 4. Distribute well throughout the day<\/strong><\/p><p class=\" translation-block\">The body absorbs magnesium better when it is <strong>divided into small doses<\/strong> throughout the day, rather than in a single magnesium-rich meal.<\/p><p>Example of routine:<\/p><ul><li class=\" translation-block\"><strong>Breakfast<\/strong>: oats + banana + chia<\/li><li class=\" translation-block\"><strong>Lunch<\/strong>: brown rice + beans + broccoli<\/li><li class=\" translation-block\"><strong>Snack<\/strong>: nuts + fruit<\/li><li class=\" translation-block\"><strong>Dinner<\/strong>: vegetable soup + saut\u00e9ed spinach<\/li><\/ul><p><strong>\ud83e\uddd8 5. Manage stress and take care of gut health<\/strong><\/p><ul><li class=\" translation-block\">Chronic stress increases <strong>magnesium excretion through the kidneys<\/strong>. Techniques such as meditation, mindful breathing, and quality sleep help preserve the mineral.<\/li><li>Intestinal problems, such as constipation or chronic diarrhea, impair absorption. Keeping the gut flora healthy (with fiber and probiotics) is essential.<\/li><\/ul><p><strong>\ud83d\udc69\u200d\u2695\ufe0f 6. Assess the need for supplementation<\/strong><\/p><ul><li>If even with a balanced diet you present deficiency symptoms, it is worth consulting a professional to evaluate supplementation\u2014choosing the most appropriate form for your case.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9420d elementor-widget elementor-widget-heading\" data-id=\"2e9420d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion:<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c05a0c elementor-widget elementor-widget-text-editor\" data-id=\"3c05a0c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\"><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">Magnesium<\/a> is much more than a simple mineral\u2014it is a true pillar of physical and mental health. Involved in hundreds of bodily functions, adequate levels are essential for a healthy heart, proper muscle function, balanced brain activity, and good sleep.<\/p><p>Unfortunately, magnesium deficiency has become common in modern life\u2014due to poor diet, chronic stress, or prolonged medication use. Knowing the signs of deficiency, identifying rich food sources, and understanding when supplementation is needed can make all the difference to your quality of life.<\/p><p>The safest and most effective path is to adopt a balanced diet rich in vegetables, seeds, and whole foods\u2014and seek professional guidance when needed. Small changes can bring big results.<\/p><p>\u2728 <strong>And you, have you checked your magnesium levels?<\/strong>If you\u2019ve been feeling tired, irritable, having trouble sleeping, or experiencing frequent cramps, your body may be asking for more of this essential mineral. Start today by making small changes to your diet and, if necessary, talk to a trusted nutritionist or doctor.<\/p><p><strong>Your health will thank you\u2014and your body will feel the difference!<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-927be24 elementor-widget elementor-widget-n-accordion\" data-id=\"927be24\" data-element_type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;expanded&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1530\" class=\"e-n-accordion-item\" open>\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"true\" aria-controls=\"e-n-accordion-item-1530\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> What is the best time to take magnesium? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1530\" class=\"elementor-element elementor-element-b3d05f7 e-con-full e-flex e-con e-child\" data-id=\"b3d05f7\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-88ece15 elementor-widget elementor-widget-text-editor\" data-id=\"88ece15\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The best time to take magnesium depends on the goal. If the focus is relaxation, sleep, or anxiety reduction, the ideal is to take it at night, about 1 to 2 hours before bedtime. For metabolic or muscle effects, it can be taken in the morning or split throughout the day.<\/p><p class=\" translation-block\">Important: magnesium <strong>can be taken with or without food<\/strong>, but in sensitive people, taking it with a light meal helps avoid gastrointestinal discomfort.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1531\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1531\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Does magnesium cause weight gain or weight loss? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1531\" class=\"elementor-element elementor-element-651716b e-con-full e-flex e-con e-child\" data-id=\"651716b\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-921b98f elementor-widget elementor-widget-text-editor\" data-id=\"921b98f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Magn\u00e9sio <strong>n\u00e3o engorda<\/strong> e, na verdade, pode at\u00e9 ajudar no processo de emagrecimento. Ele melhora a sensibilidade \u00e0 insulina, regula o metabolismo da glicose e ajuda a controlar o apetite indiretamente, ao equilibrar o sistema hormonal e neurol\u00f3gico.<\/p><p>In addition, adequate magnesium levels can improve sleep and reduce stress\u2014two factors that directly influence body weight.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1532\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1532\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Can children take magnesium supplements? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1532\" class=\"elementor-element elementor-element-c8a1127 e-con-full e-flex e-con e-child\" data-id=\"c8a1127\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4360c03 elementor-widget elementor-widget-text-editor\" data-id=\"4360c03\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Yes, children can take magnesium supplements <strong>as long as under medical or nutritional guidance<\/strong>. Needs vary by age, and excess can cause diarrhea or mineral imbalances.<\/p><p>In most cases, a diet rich in fruits, vegetables, grains, and seeds is already enough to reach ideal magnesium levels in childhood.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1533\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1533\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\">  What is the difference between magnesium malate, glycinate, and threonate? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1533\" class=\"elementor-element elementor-element-e82b60c e-con-full e-flex e-con e-child\" data-id=\"e82b60c\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3369533 elementor-widget elementor-widget-text-editor\" data-id=\"3369533\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\" translation-block\"><strong>Glycinate<\/strong>: indicated for anxiety, stress, and sleep. High absorption and good digestive tolerance.<\/li><li class=\" translation-block\"><strong>Malate<\/strong>: good for energy and muscle pain. Combines magnesium with malic acid.<\/li><li class=\" translation-block\"><strong>Threonate<\/strong>: acts on memory, focus, and cognitive health, as it crosses the blood-brain barrier.<\/li><\/ul><p>The choice depends on individual need. Always consult a professional before choosing the ideal form.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1534\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"5\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1534\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Can people with low blood pressure take magnesium? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1534\" class=\"elementor-element elementor-element-19b1338 e-con-full e-flex e-con e-child\" data-id=\"19b1338\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c1f1afd elementor-widget elementor-widget-text-editor\" data-id=\"c1f1afd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Yes, but with caution. Magnesium has a mild vasodilating effect and can <strong>slightly lower blood pressure<\/strong>, especially at high doses.<\/p><p>If you have very low blood pressure or frequent hypotension episodes, talk to your doctor before starting supplementation to adjust the dose safely.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1535\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"6\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1535\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> Does magnesium help with PMS or menstrual cramps? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1535\" class=\"elementor-element elementor-element-99cb228 e-con-full e-flex e-con e-child\" data-id=\"99cb228\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f75166 elementor-widget elementor-widget-text-editor\" data-id=\"6f75166\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">Yes. Magnesium can <strong>reduce PMS symptoms<\/strong> such as irritability, bloating, headaches, and cramps, as it acts on muscle relaxation and hormonal balance.<\/p><p>Some studies indicate that supplementation with magnesium glycinate or citrate is effective in relieving menstrual discomfort, especially when used continuously.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-1536\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"7\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-1536\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><h3 class=\"e-n-accordion-item-title-text\"> How long does it take to feel the effects of supplementation? <\/h3><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><i aria-hidden=\"true\" class=\"hm hm-angle-down\"><\/i><\/span>\n\t\t\t<span class='e-closed'><i aria-hidden=\"true\" class=\"hm hm-angle-right\"><\/i><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-1536\" class=\"elementor-element elementor-element-8a8a22f e-con-full e-flex e-con e-child\" data-id=\"8a8a22f\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9b00ab elementor-widget elementor-widget-text-editor\" data-id=\"b9b00ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\" translation-block\">The first effects of magnesium\u2014such as improved sleep, reduced cramps, or decreased anxiety\u2014can be noticed within <strong>3 to 7 days<\/strong>, depending on the dose, form used, and degree of deficiency.<\/p><p class=\" translation-block\">For deeper effects (such as impact on bones, metabolism, or mood), continuous use for <strong>3 to 6 weeks<\/strong> is usually necessary.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<script type=\"application\/ld+json\">{\n    \"@context\": \"https:\\\/\\\/schema.org\",\n    \"@type\": \"FAQPage\",\n    \"mainEntity\": [\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Qual \\u00e9 o melhor hor\\u00e1rio para tomar magn\\u00e9sio?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Magn\\u00e9sio engorda ou emagrece?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Crian\\u00e7as podem tomar suplementos de magn\\u00e9sio?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Qual a diferen\\u00e7a entre magn\\u00e9sio dimalato, glicinato e treonato?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Quem tem press\\u00e3o baixa pode tomar magn\\u00e9sio?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Magn\\u00e9sio ajuda na TPM ou c\\u00f3licas menstruais?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        },\n        {\n            \"@type\": \"Question\",\n            \"name\": \"Quanto tempo leva para sentir os efeitos da suplementa\\u00e7\\u00e3o?\",\n            \"acceptedAnswer\": {\n                \"@type\": \"Answer\",\n                \"text\": \"\"\n            }\n        }\n    ]\n}<\/script>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-23dba66 e-con-full e-flex e-con e-child\" data-id=\"23dba66\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cdaedd0 elementor-widget elementor-widget-heading\" data-id=\"cdaedd0\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">References<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-38d2cfa ha-content--column ha-align--flex-start ha-icon--row elementor-widget elementor-widget-ha-feature-list happy-addon ha-feature-list happy-addon-pro\" data-id=\"38d2cfa\" data-element_type=\"widget\" data-widget_type=\"ha-feature-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n        <ul class=\"ha-feature-list-wrap\">\n                            <li class=\"ha-list-item\">\n                                            <a class=\"ha-content\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">\n                    \n\t\t\t\t\t\t                            <div class=\"ha-icon icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"huge huge-link-04\"><\/i>                            <\/div>\n                        \n                        <div class=\"ha-text\">\n                            Magnesium - NIH                        <\/div>\n\n                                        <\/a>\n                                    <\/li>\n                            <li class=\"ha-list-item\">\n                                            <a class=\"ha-content\" href=\"https:\/\/nutritionsource.hsph.harvard.edu\/magnesium\/\" target=\"_blank\" rel=\"noopener\">\n                    \n\t\t\t\t\t\t                            <div class=\"ha-icon icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"huge huge-link-04\"><\/i>                            <\/div>\n                        \n                        <div class=\"ha-text\">\n                            Magnesium - Data da Harvard T.H. Chan School of Public Health.                        <\/div>\n\n                                        <\/a>\n                                    <\/li>\n                            <li class=\"ha-list-item\">\n                                            <a class=\"ha-content\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9786204\/\" target=\"_blank\" rel=\"noopener\">\n                    \n\t\t\t\t\t\t                            <div class=\"ha-icon icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"huge huge-link-04\"><\/i>                            <\/div>\n                        \n                        <div class=\"ha-text\">\n                            Estudo cl\u00ednico com magnesium L-threonate (Magtein\u00aePS) mostrando benef\u00edcios cognitivos em adultos saud\u00e1veis.                        <\/div>\n\n                                        <\/a>\n                                    <\/li>\n                            <li class=\"ha-list-item\">\n                                            <a class=\"ha-content\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33179034\/\" target=\"_blank\" rel=\"noopener\">\n                    \n\t\t\t\t\t\t                            <div class=\"ha-icon icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"huge huge-link-04\"><\/i>                            <\/div>\n                        \n                        <div class=\"ha-text\">\n                            \u201cPerspective: US Adult Magnesium Requirements Need Re-Evaluation\u201d \u2013 artigo com an\u00e1lise sobre atualiza\u00e7\u00e3o de RDAs com base no peso corporal atual.                        <\/div>\n\n                                        <\/a>\n                                    <\/li>\n                            <li class=\"ha-list-item\">\n                                            <a class=\"ha-content\" href=\"https:\/\/www.verywellhealth.com\/magnesium-l-threonate-vs-magnesium-citrate-11702492\" target=\"_blank\" rel=\"noopener\">\n                    \n\t\t\t\t\t\t                            <div class=\"ha-icon icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"huge huge-link-04\"><\/i>                            <\/div>\n                        \n                        <div class=\"ha-text\">\n                            Comparativo de formas de magn\u00e9sio (L-threonate vs. citrato) com prazo de efeitos e indica\u00e7\u00f5es                        <\/div>\n\n                                        <\/a>\n                                    <\/li>\n                    <\/ul>\n\n        \t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-21474d4 e-flex e-con-boxed e-con e-parent\" data-id=\"21474d4\" data-element_type=\"container\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>And you, have you checked your magnesium levels?<br \/>\nIf you\u2019ve been feeling tired, irritable, having trouble sleeping, or experiencing frequent cramps, your body may be asking for more of this essential mineral. Start today by making small changes to your diet and, if necessary, talk to a trusted nutritionist or doctor.<\/p>\n<p>Your health will thank you\u2014and your body will feel the difference!<\/p>","protected":false},"author":2,"featured_media":2957,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1],"tags":[100,47,101],"class_list":["post-1899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","tag-magnesio","tag-saude","tag-suplementacao"],"_links":{"self":[{"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/posts\/1899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/comments?post=1899"}],"version-history":[{"count":4,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/posts\/1899\/revisions"}],"predecessor-version":[{"id":3221,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/posts\/1899\/revisions\/3221"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/media\/2957"}],"wp:attachment":[{"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/media?parent=1899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/categories?post=1899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.spavitatech.com\/en\/wp-json\/wp\/v2\/tags?post=1899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}