{"id":10120,"date":"2022-12-09T12:28:11","date_gmt":"2022-12-09T12:28:11","guid":{"rendered":"https:\/\/speed.luxador.ee\/blog\/millist-magneesiumit-votta-vasimuse-korral\/"},"modified":"2025-02-13T19:19:22","modified_gmt":"2025-02-13T19:19:22","slug":"which-magnesium-to-take-for-fatigue","status":"publish","type":"post","link":"https:\/\/speed.luxador.ee\/en\/blog\/which-magnesium-to-take-for-fatigue\/","title":{"rendered":"WHICH MAGNESIUM TO TAKE FOR FATIGUE?"},"content":{"rendered":"<p>If your sleep no longer restores your energy and strength reserves, and constant workload has put a serious strain on your nervous system, then <strong>you may have a magnesium deficiency.<\/strong><\/p>\n<p>Read on to find out the role this vital mineral plays in your mental health and <strong>which magnesium is most effective for fatigue and exhaustion?<\/strong><\/p>\n<h2><span style=\"font-size: 16px;\">Why do we need magnesium?<\/span><\/h2>\n<p><a href=\"https:\/\/speed.luxador.ee\/en\/product-category\/minerals\/magnesium\/\">Magnesium<\/a> is the fourth most common mineral in the human body. Magnesium is essential for the functioning of all cells and over 300 enzymes, which means that a deficiency of this vital mineral can affect your health extensively.<\/p>\n<p>Magnesium <strong>effectively helps<\/strong> <strong>reduce fatigue and exhaustion, regulates energy production<\/strong>, and helps maintain normal nervous system function. Magnesium is also known as the anti-stress mineral because it helps deal with stress and improve sleep.<\/p>\n<h2><span style=\"font-size: 16px;\">Why does magnesium deficiency occur?<\/span><\/h2>\n<p>Besides vitamin D deficiency, magnesium deficiency is the second most common nutrient deficiency that many people suffer from. This essential mineral deficiency develops easily because the body can only store a fraction of the required magnesium each day.<\/p>\n<p>The primary cause of magnesium deficiency is <strong>poor dietary habits<\/strong> \u2013 processed foods, ready-made meals, foods processed at high temperatures, and soft drinks.<\/p>\n<h2><span style=\"font-size: 16px;\">How much magnesium do we need?<\/span><\/h2>\n<p>Magnesium needs vary from person to person, but they mainly depend on physical activity, age, and body weight. <strong>Therefore, it is important to supply the body with sufficient magnesium daily.<\/strong><\/p>\n<p>The daily magnesium requirement for the body is 5 milligrams per 10 kilograms of body weight. The average daily magnesium requirement for an adult is 300 \u2013 350 mg. If this need is not met, a deficiency will develop.<\/p>\n<p><strong>Increased magnesium requirements are:<\/strong><\/p>\n<ul>\n<li>during mental and physical stress<\/li>\n<li>for athletes<\/li>\n<li>during excessive sweating<\/li>\n<li>for growing children and adolescents<\/li>\n<li>for pregnant and breastfeeding women<\/li>\n<li>for elderly people<\/li>\n<li>while taking certain medications (e.g., diuretics)<\/li>\n<li>for diabetics<\/li>\n<\/ul>\n<p><strong>It is important to know that the optimal single dose of magnesium is 100 \u2013 200 mg.<\/strong> Therefore, magnesium is recommended to be taken in smaller doses and, if necessary, several times a day.<\/p>\n<h2><span style=\"font-size: 16px;\">What are the symptoms of magnesium deficiency?<\/span><\/h2>\n<p>The first symptoms of magnesium deficiency are painful leg cramps, &#8220;pins and needles&#8221; in the hands and legs, eyelid twitching, and <strong>persistent fatigue and exhaustion.<\/strong><\/p>\n<p>Ignoring these symptoms can, in the worst case, lead to <strong>serious health problems.<\/strong> Worsening magnesium deficiency can cause:<\/p>\n<ul>\n<li>high blood pressure<\/li>\n<li>diabetes<\/li>\n<li>heart and vascular diseases<\/li>\n<li>osteoporosis<\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\">How to prevent magnesium deficiency?<\/span><\/h2>\n<p>If you feel that you are suffering from excessive fatigue and lack of energy, the first step is to pay attention to your daily menu. <strong>Your diet should be sufficiently varied<\/strong> and healthy, enriched with fruits and vegetables, seeds, and nuts. If needed, support your body with a quality <a href=\"https:\/\/speed.luxador.ee\/en\/product-category\/minerals\/magnesium\/\">magnesium supplement<\/a>.<\/p>\n<p><strong>The recommended daily magnesium intake is contained in the following amounts:<\/strong><\/p>\n<ul>\n<li>100 \u2013 200 g of nuts<\/li>\n<li>300 g of whole wheat flour<\/li>\n<li>450 g of milk chocolate<\/li>\n<li>1000 g of bread<\/li>\n<li>800 g of buckwheat porridge<\/li>\n<li>900 g of cooked wholegrain rice<\/li>\n<li>2 kg of Chinese cabbage<\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\">When should you take magnesium supplements?<\/span><\/h2>\n<p>The body is only able to store a fraction of the required magnesium each day, and this is the main reason <strong>why magnesium deficiency can easily develop in almost everyone<\/strong>. Therefore, magnesium supplementation can be helpful at any stage of life.<\/p>\n<p>Studies have shown that approximately <strong>80% of the population suffers from magnesium deficiency.<\/strong><\/p>\n<p>Consider magnesium supplementation when:<\/p>\n<ul>\n<li>experiencing stress, fatigue, and exhaustion<\/li>\n<li>having difficulty falling asleep<\/li>\n<li>having high blood pressure<\/li>\n<li>children are in a rapid growth phase<\/li>\n<li>during pregnancy and breastfeeding, when mineral needs are higher than usual<\/li>\n<li>while taking certain medications (especially diuretics and blood pressure medications)<\/li>\n<li>if you have a digestive disorder that may impair magnesium absorption<\/li>\n<li>if you have osteoporosis<\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\">Which magnesium to choose for fatigue?<\/span><\/h2>\n<p>If you are looking for a high-quality magnesium supplement, it&#8217;s worth choosing magnesium citrate and magnesium diglycinate, as they have the highest bioavailability.<\/p>\n<h3><span style=\"color: #000000;\"><span style=\"font-size: 14px;\">Magnesium Citrate<\/span>:<\/span><\/h3>\n<ul>\n<li>It naturally occurs as a trace element in the body, making it well-tolerated and easily absorbed<\/li>\n<li>It is an organic compound (natural) and absorbs well<\/li>\n<li>It quickly soothes the central nervous system<\/li>\n<li>It effectively alleviates both physical and mental restlessness<\/li>\n<li>It significantly increases productivity<\/li>\n<\/ul>\n<h3><span style=\"color: #000000;\"><span style=\"font-size: 14px;\">Magnesium Diglycinate<\/span>:<\/span><\/h3>\n<ul>\n<li>It is an organic compound bound to an amino acid, which also reaches the brain, promoting a relaxing effect<\/li>\n<li>It is one of the most easily absorbed forms and is ideal for those with digestive issues (e.g., diarrhea)<\/li>\n<li>It absorbs easily and is the best choice for alleviating magnesium deficiency<\/li>\n<li>Due to its calming effect, it effectively helps combat anxiety symptoms.<\/li>\n<\/ul>\n<h2><span style=\"font-size: 16px;\">What enhances magnesium&#8217;s effectiveness<\/span><\/h2>\n<p>Additionally, it is important to ensure that the magnesium contains <strong>B-vitamins and Rhodiola Rosea<\/strong>.<\/p>\n<p>Magnesium combined with B-vitamins forms an ideal combo for fighting fatigue and is essential for normal brain function.<\/p>\n<p><strong>Rhodiola Rosea effectively supports the body during stressful periods and enhances both mental and physical performance by helping your body adapt to challenges. <\/strong> It also activates brain functions, reduces stress, and improves focus and learning abilities.<\/p>\n<p>By choosing a supplement that contains all these ingredients, you can effectively prevent physical and mental exhaustion and improve stress resilience.<\/p>\n<p><strong>The secret to progress lies in starting!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What role does magnesium play in your mental health, and which magnesium is most effective for fatigue and exhaustion?<\/p>\n","protected":false},"author":1,"featured_media":9291,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389],"tags":[],"class_list":["post-10120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magnesium"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>WHICH MAGNESIUM TO TAKE FOR FATIGUE? 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