The recommended daily intake of magnesium
Along with the daily intake of water to keep the body hydrated, the consumption of Mg Mivela mineral water can also ensure a regular intake of magnesium. Due to the often insufficient presence of magnesium in the diet, many people are at an increased risk of deficiency of this important mineral in their body. The recommended daily intake of magnesium is 375 mg, and Mg Mivela, with its 343 mg of magnesium per liter is almost able to meet the daily needs of the majority of the population for this mineral, and it is recommended to all – both to young people and adults.
Calculate your daily need for magnesium
Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
Groups with potentially increased need for magnesium
Magnesium is particularly important for professional and recreational athletes:
For proper muscle function
For cellular energy production
For electrolyte balance
For protein synthesis
For reduction of fatigue and exhaustion
ATHLETES
Muscle spasms – maybe your body is telling you that it lacks magnesium
All those engaged in sports, either at a professional or a recreational level, must have experienced muscle pain and spasms at least once. These symptoms are often associated with magnesium deficiency.
Excessive sweating causes the body to lose water, but it also loses minerals that need to be restored, and magnesium is particularly important as it establishes normal electrolyte balance (calcium, potassium and sodium) and contributes to proper muscular activity.
Mg Mivela provides the body with magnesium in its natural form that is easily absorbed into blood and readily available to meet the body’s functional needs, which makes it an excellent source of hydration before, during and after training.
Proper muscular activity and energy production are among the most important functions of magnesium. Without a sufficient level of magnesium in the body, muscles cannot relax adequately, and this can lead to spasms. Athletes engaged in endurance sports (long-distance running, cycling, triathlon) can be at an increased risk of magnesium deficiency.
Proper
hydration
Sweating causes athletes to lose large amounts of fluids and minerals that need to be replaced. Special attention should be paid to magnesium, as it plays a particularly important role in physical activities – it helps to convert sugar and fat into energy, maintains the balance of electrolytes - calcium, potassium and sodium, and contributes to a normal muscle function. Magnesium is naturally present in the Mg Mivela mineral water, which makes it an excellent choice, due to its light, refreshing taste, and a magnesium content of as much as 343 mg per liter. This quantity can ensure the replacement magnesium and boost physical performance, considering that magnesium is known for reducing fatigue and exhaustion.
A personalized hydration plan plays a key role in optimizing performance, as well as protecting the safety of professional and recreational athletes (in order to prevent hypohydration or hyperhydration), especially in high temperatures. Any hydration plan is individual and must be adapted to specific needs, as it depends on numerous factors. One of the approaches can be as follows:
0.5l
two hours before training
the quantity and frequency
depend on the individual
level of perspiration,
the intensity and duration
of exercise; the longer
the activity lasts – the
more important hydration and
electrolyte replacement are.
0.25l
half an hour after exercise
Magnesium and bodily weight
Magnesium and metabolism
Did you know that magnesium deficiency is more frequent in obese than in normal weight persons1–3? The results of a study have shown that a lower magnesium intake is linked to a higher risk of obesity4. Obesity is a result of an unhealthy diet rich in calories, but poor in essential nutrients, including magnesium. This is precisely the mineral that contributes to the normal energy yielding metabolism, which includes the conversion of carbohydrates and fat, which we get from food, into energy that is used for all our activities. That is why magnesium is particularly important for the metabolism, and it is also necessary for a normal balance of electrolytes in our body. Without magnesium, there is no good metabolism.
Magnesium and obesity caused by stress
Stress is often cited as one of the causes of obesity, so for that reason we must not neglect the role of magnesium in the fight against the most prevalent health condition today.
The body reacts to stress by releasing stress hormones:
- Adrenaline, causing a release of energy needed to defend the body, and
- Cortisol, telling the body to make up for the lost energy.
Unfortunately, most people who find themselves in a stressful situation seek comfort in unhealthy food, such as sweets or snacks. Those habits result in excess weight, and the appropriate intake of water is often neglected.
In the conditions of psychological stress, the consumption of Mg Mivela water that naturally contains magnesium can prove useful in the moderation of the body’s reaction to stressors, considering that this mineral contributes to a normal psychological function and activity of the nervous system.
Magnesium and dieting
In a bid to lose weight, many of us often resort to unbalanced diets that do not provide sufficient amounts of magnesium.
Considering that magnesium is an essential mineral that helps to reduce fatigue and exhaustion and participates in many vital functions of body, it is necessary to ensure its intake from other sources. Is there better news than this: such an important mineral as magnesium, in its natural form to boot, can be taken through water, which has no calories. Mg Mivela is the good news that should become our everyday habit.
1. Morais, J.B.S.; Severo, J.S.; Dos Santos, L.R.; De Sousa Melo, S.R.; De Oliveira Santos, R.; De Oliveira, A.R.S.; Cruz, K.J.C.; Do Nascimento Marreiro, D. Role of Magnesium in Oxidative Stress in Individuals with Obesity. Biol. Trace Elem. Res. 2017, 176, 20–26.
2. Shamnani, Geeta & Rukadikar, Charushila & Gupta, Vani & Singh, Prof. Shraddha & Tiwari, Sunita & Bhartiy, Shekhawat & Sharma, Priyanka. (2018). Serum magnesium in relation with obesity. National Journal of Physiology, Pharmacy and Pharmacology. 1. 10.5455/njppp.2018.8.0104016022018.
3. Hassan SAU, Ahmed I, Nasrullah A, et al. Comparison of Serum Magnesium Levels in Overweight and Obese Children and Normal Weight Children. Cureus. 2017;9(8):e1607. Published 2017 Aug 24. doi:10.7759/cureus.1607
4. Lu, L., Chen, C., Yang, K. et al. Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. Eur J Nutr 59, 3745–3753 (2020). https://doi.org/10.1007/s00394-020-02206-3
PERSONS EXPOSED TO STRESS
ENTREPRENEURS
Did you know that magnesium is also known as the “anti-stress” mineral?
A hectic way of life, mounting commitments and pressures at work, college or school have made stress an everyday experience for many of us. As many as 20 years ago, the World Health Organization classified stress as the global health epidemic, and with good reason. Although as a natural reaction of the body, stress can be stimulating in smaller amounts, a long-term exposure to stress can cause a wide range of health issues and conditions.
In coping with stress, magnesium is particularly important. Due to its role in the regulation of the stress hormones, magnesium is often called the “anti-stress” mineral.
Magnesium is one of the most important minerals for the body as it participates in more than 350 processes that are essential for the body’s vital functions. This mineral is crucial for the functioning of the nervous system and normal psychological functions (concentration, memory and cognition).
Recent studies indicate that magnesium influences the balance of serotonin, known as one of the “happy hormones”, and their mutual interaction1.
In the conditions of increased tension and anxiety, which can come as a consequence of low intracellular magnesium levels, the body’s reaction to stressors can be moderated with the sufficient intake of magnesium. Chronic stress depletes the body of magnesium, as the adrenalin secreted during stress affects the heart function, blood pressure, the narrowing of blood vessels and muscle contractions, which require larger quantities of magnesium.
1. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020; 12(12):3672. https://doi.org/10.3390/nu12123672
Stress and magnesium deficiency can cause:
fatigue, weakness and lack of energy
nervousness, irritability and emotional oversensitivity
concentration problems
insomnia
headache
Magnesium deficiency is increasingly recognized as a major problem of the modern-day society and brought in connection with numerous health concerns.
BOOST YOUR CONCENTRATION AND MEMORY
Exercise 1
Open any book and count the words on the page. Repeat to make sure you have counted correctly.
Exercise 2
Fill a small glass with Mg Mivela and hold it up straight in front of you. While looking at the glass, try to hold it as long as possible without making even the slightest move. Repeat with the other hand.
Exercise 3
Make lists in your head – of the things you need to buy in the store, of the things you need to do, of anything you can think of.
PREGNANT
WOMEN
WITH TWO HEARTS BEATING IN ONE BODY,
MAGNESIUM IS EVEN MORE IMPORTANT
Many mothers say that pregnancy is the most beautiful time in a woman’s life, but this special physiological state brings numerous changes to the body and the way of life.
During pregnancy, diet becomes more important than ever. We often hear that pregnant women need to eat for two, but it is now proven that on average only around 300 calories a day more are needed during pregnancy than in the period before, namely, around 70 kcal more in the first, 260 kcal more in the second, and around 500 kcal a day more in the third trimester.
During pregnancy, eating healthy is crucial, and this means eating good-quality, varied foods, with sufficient quantities of all nutrients that are necessary for a proper growth and development of the baby, as well as health of the mother.
Along with folic acid, iron and iodine, magnesium is one of the most important minerals for a healthy and successful outcome of the pregnancy. In order for the body to function normally, the recommended daily intake of magnesium for women in the reproductive period ranges from 310 to 360 mg (depending on their age). Nutritional needs are increased during pregnancy, so pregnant women are recommended to take around 40 milligrams more than before, that is, between 350 and 400 mg of magnesium per day.
Considering that magnesium is a mineral that cannot be produced by the body itself, it is necessary to ensure its daily intake in the appropriate quantity.
Magnesium is important during pregnancy due to:
Increased needs
Magnesium plays an important role in the processes of cell division and protein synthesis, and consequently takes part in the growth and development of the fetus.
Reducing fatigue and exhaustion
Magnesium is important for cellular reactions that produce energy, and its deficiency causes weakness and fatigue.
Healthy teeth
Magnesium is part of the mineral composition of teeth and is essential for their mineralization and preservation.
Healthy bones
Appropriate magnesium intake is also necessary to keep the bones healthy. If the magnesium intake is insufficient, the body will start using the magnesium stored in the bones, which can cause them to become weaker.
Normal course of the psychological functions
It is necessary for normal perception, behavior, emotions, and mental health in general. Magnesium deficiency can cause problems relating to concentration, sleeping, and reactions to stressful situations.
Proper muscle and heart function
Magnesium, along with calcium, potassium and sodium, enables proper contraction and relaxation of the muscles, including the heart.
Muscle spasms*
The need for magnesium increases during pregnancy and it is extremely important to keep its intake at the recommended level, according to the latest scientific studies1. Muscle spasms in pregnant women, most frequently in the legs, may indicate a low level of magnesium.
The spasms occur most frequently in the second trimester of pregnancy. Most often they affect the calves, feet and hands, they occur unexpectedly and cause severe pain, and they are particularly distressing when they happen during sleep.
*if you are experiencing problems of this kind, please consult your physician
1. Fanni, D., Gerosa, C., Nurchi, V.M. et al. The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases. Biol Trace Elem Res 199, 3647–3657 (2021). https://doi.org/10.1007/s12011-020-02513-0
How to prevent spasms?
- take sufficient amounts of magnesium
- drink plenty of water
- avoid sitting for long periods of time, or sitting with your legs crossed
- avoid standing in one place for long periods of time
- when working on a computer, adjust the height of your seat
- stretch your calves, especially before you go to bed
- reduce your salt intake
- smanjite unos soli
What to do when they occur?
If you get a muscle spasm, stretch and massage the muscle.
If you get a knee spasm:
- stand up and shift your body weight to the painful leg
- try to straighten your knee, pressing your heel on the floor
- gradually straighten your knee
Morning sickness*
Morning sickness is the first thing that most women associate with the beginning of pregnancy. Although not considered to be dangerous, they are extremely uncomfortable, especially if they are accompanied by vomiting, or last throughout the day. They affect more than a half of all pregnant women in the first trimester of pregnancy, and it is widely accepted that hormonal changes play a role in their occurrence. The way to completely prevent morning sickness has not been discovered yet. However, avoiding strong scents, heavily seasoned meals and food rich in sugar is recommended, as well as plenty of rest, foods such as ginger and almonds, certain nutrients, and an appropriate intake of water.
Owing to its natural magnesium content, and to its mild and refreshing taste, Mg Mivela can be used for hydration throughout the day.
*if you are experiencing problems of this kind, please consult your physician
Magnesium is also important during breastfeeding
The recommendations regarding the daily intake of magnesium should also be followed in the period of breastfeeding, in order to prevent the depletion of magnesium from the mother’s body.
Looking after your baby every day, especially if it is your first child, inevitably brings stress to a higher level, so a sufficient intake of magnesium, “the happy mineral”, should help you feel better and make your emotional adjustment easier.
Also, magnesium contributes to reducing fatigue and exhaustion that are often the result of sleepless nights, and gives you more energy to take care of your child and engage in other activities.
HEALTHY DIET
5 SMALL MEALS A DAY
DON’T SKIP BREAKFAST
DRINK ENOUGH FLUIDS
EXERCISE
0-6 WEEKS: light walks
7-12 WEEKS: Kegel exercises
Be sure to consult your physician before exercising!
SPEND MORE TIME WALKING
PLAY WITH YOUR BABY
