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Hořčík je minerál nezbytný pro udržení zdraví svalů, nervů, a srdce. Pomáhá regulovat hladinu cukru v krvi a podporuje normální krevní tlak.
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Magnesium is fundamental to health, supports muscle, nerve function, blood glucose regulation, and is essential for energy production and protein synthesis. Adults typically need between 310 and 420 mg per day. It is important to choose the correct form of magnesium for optimal absorption; magnesium oxide has low bioavailability, while magnesium bound to amino acids such as bisglycinate and malate, and organic salts such as citrate , are more absorbable and less laxative.
Special forms of magnesium:
- Magnesium l-threonate is unique in its ability to penetrate the brain barrier, which can improve cognitive function and promote quality sleep.
- Magnesium malate and bisglycinate are ideal for supplementing larger amounts of magnesium without side effects, and are effective in supporting energy metabolism and reducing fatigue.
Rich sources of magnesium:
- Foods such as spinach, almonds, cashews, and whole grains are naturally rich in magnesium, which contributes to a balanced diet.
Magnesium supplementation:
- It is recommended to take magnesium in the morning or in the evening for its relaxing effects that can improve sleep. For those with a sensitive digestive system, it is advisable to take magnesium with food.
Magnesium - FAQ:
- What is magnesium and why is it important? Magnesium is a mineral essential for maintaining muscle, nerve, and heart health. It helps regulate blood sugar levels and supports normal blood pressure.
- When is the best time to take magnesium supplements? Supplementing with magnesium in the evening promotes relaxation and improves sleep. In the morning, magnesium supplies the body with the necessary cofactors for a demanding day.
- Which foods are rich in magnesium? Spinach, almonds, whole grains and avocados are excellent sources of magnesium.
Frequently asked questions about Magnesium
Co je hořčík a proč je důležitý?
Kdy je nejlepší čas na užívání doplňků hořčíku?
Doplnění hořčíku ve večerních hodinách podporuje relaxaci a zlepšuje spánek. Ráno dodává hořčíku tělu potřebné kofaktory pro náročný den.
Které potraviny jsou bohaté na hořčík?
Špenát, mandle, celozrnné obiloviny a avokádo jsou vynikajícími zdroji hořčíku.