Il magnesium and potassium they are two very important minerals for our body. Let's see what functions they perform and how to take them in case of shortage.
How to take magnesium and potassium
Il magnesium it is an integral part of chlorophyll, a pigment present in plants, therefore it is very common in plants. Magnesium is found mainly in vegetables, cereals and fruit and to a lesser extent in products of animal origin.
It is estimated that, through the diet, the el paeseni take 250-200 mg of magnesium per day.
La magnesium deficiency it is quite rare and can occur as a result of vitamin D deficiencies, alcoholism, protracted diarrhea or abuse of diuretics.
Magnesium deficiency is associated with various manifestations including migraine, osteoporosis, and premenstrual syndrome; supplementation of magnesium appears to be particularly useful in combating the symptoms of PMS.
In case of deficiency, it is advisable to take food supplements and increase the consumption of foods rich in magnesium. As for food supplements, it is preferable to choose those that contain inorganic magnesium salts such as gluconate or pyruvate, since in this form the magnesium seems to be better absorbed.
La potassium deficiency it is less rare than magnesium deficiency and occurs when the potassium level in the blood falls below 3,5 mEq / L. One of the manifestations of the deficiency of this mineral is represented by muscle cramps.
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Causes of potassium deficiency can be excessive consumption of table salt, abuse of laxatives or diuretics, vomiting and diarrhea, insulin therapy and hypertension.
In case of potassium deficiency, it is advisable to take potassium supplements and increase their intake through the diet.
If you practice intense sporting activity for more than an hour in a row, it is possible to integrate the mineral salts lost through abundant sweating by hydrating the body with drinks that contain simple sugars and minerals.
Such drinks can be purchased ready-made or prepared from dried granules. They are taken before, during and after sports. If the sport is not very intense or less than 6 minutes, it is sufficient to take only water.
When taking supplements it is important not to exceed the doses indicated on the package. In case of pathologies or doubts about your state of health, it is preferable to ask your doctor for advice before taking supplements.
What is magnesium and what is it for
Il magnesium is a mineral which participates in the constitution of bone tissue and tooth enamel. A part of the magnesium is present in our body in intracellular and extracellular fluids.
Magnesium regulates metabolism by intervening in various enzymatic reactions, alone or together with other minerals. It is an important mineral for the neuromuscular, central nervous and cardiovascular systems.
According to the LARN the recommended intake of magnesium ranges from 80 mg per day for children to 240 mg per day for adults.
Il magnesium taken from the diet one third is absorbed in the intestine: absorption is favored by the presence of vitamin D and inhibited by high concentrations of calcium. If the amount of magnesium introduced in the diet is greater than 2 grams per day, the mineral is poorly absorbed. Taking 3-5 g of magnesium can cause diarrhea.
What is potassium and what it is used for
Il potassium it is a mineral present in the intra and extracellular fluids of our body. It is distributed in all tissues, especially in the muscles. Potassium is very important for the body as it maintains the membrane potential of cells, which is essential, for example, for the transmission of nerve impulses, the contraction of muscles, the transport of fluids and the release of hormones.
Adequate potassium intake is equal to 3,9 g per day, an amount that is easily reached through the diet. Potassium is in fact present in all foods of plant origin: bananas contain, for example, 350 mg of potassium per 100 g.
Il potassium taken with the diet it is completely absorbed. Alcohol, sugar and coffee can decrease the bioavailability of potassium. Excess potassium is eliminated by the kidney and if renal function is efficient, it is unlikely that there is an excess of this mineral.
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