{"id":292272,"date":"2021-12-11T10:37:10","date_gmt":"2021-12-11T09:37:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=292272"},"modified":"2022-10-10T09:56:10","modified_gmt":"2022-10-10T07:56:10","slug":"magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/","title":{"rendered":"Crampe, oboseal\u0103, iritabilitate sau probleme cu somnul. Ce altceva mai afecteaz\u0103 lipsa magneziului?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Ce_este_magneziul_si_ce_functii_indeplineste_in_organism\" title=\"Ce este magneziul \u0219i ce func\u021bii \u00eendepline\u0219te \u00een organism?\">Ce este magneziul \u0219i ce func\u021bii \u00eendepline\u0219te \u00een organism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Aveti_deficit_de_magneziu\" title=\"Ave\u021bi deficit de magneziu?\">Ave\u021bi deficit de magneziu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Ce_anume_poate_provoca_deficitul_de_magneziu\" title=\"Ce anume poate provoca deficitul de magneziu?\">Ce anume poate provoca deficitul de magneziu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Cum_se_poate_manifesta_deficitul_de_magneziu\" title=\"Cum se poate manifesta deficitul de magneziu?\">Cum se poate manifesta deficitul de magneziu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#4_domenii_ale_vietii_in_care_va_poate_ajuta_un_aport_suficient_de_magneziu\" title=\"4 domenii ale vie\u021bii \u00een care v\u0103 poate ajuta un aport suficient de magneziu\">4 domenii ale vie\u021bii \u00een care v\u0103 poate ajuta un aport suficient de magneziu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#1_Magneziul_sustine_performanta_sportiva\" title=\"1. Magneziul sus\u021bine performan\u021ba sportiv\u0103\">1. Magneziul sus\u021bine performan\u021ba sportiv\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#2_Magneziul_reduce_simptomele_neplacute_ale_sindromului_premenstrual\" title=\"2. Magneziul reduce simptomele nepl\u0103cute ale sindromului premenstrual\">2. Magneziul reduce simptomele nepl\u0103cute ale sindromului premenstrual<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#3_Magneziul_sustine_o_functie_mintala_corespunzatoare_si_gestionarea_stresului\" title=\"3. Magneziul sus\u021bine o func\u021bie mintal\u0103 corespunz\u0103toare \u0219i gestionarea stresului\">3. Magneziul sus\u021bine o func\u021bie mintal\u0103 corespunz\u0103toare \u0219i gestionarea stresului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#4_Un_somn_de_o_calitate_mai_buna_prin_calmarea_mintii_si_a_corpului\" title=\"4. Un somn de o calitate mai bun\u0103 prin calmarea min\u021bii \u0219i a corpului\">4. Un somn de o calitate mai bun\u0103 prin calmarea min\u021bii \u0219i a corpului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Ce_sa_consumati_pentru_un_aport_suficient_de_magneziu_in_organism\" title=\"Ce s\u0103 consuma\u021bi pentru un aport suficient de magneziu \u00een organism?\">Ce s\u0103 consuma\u021bi pentru un aport suficient de magneziu \u00een organism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Cum_sa_cresteti_aportul_de_magneziu_din_alimentatia_voastra\" title=\"Cum s\u0103 cre\u0219te\u021bi aportul de magneziu din alimenta\u021bia voastr\u0103?\">Cum s\u0103 cre\u0219te\u021bi aportul de magneziu din alimenta\u021bia voastr\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Doza_zilnica_recomandata_de_magneziu\" title=\"Doza zilnic\u0103 recomandat\u0103 de magneziu\">Doza zilnic\u0103 recomandat\u0103 de magneziu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Care_forma_de_magneziu_din_suplimentele_alimentare_este_cea_mai_buna\" title=\"Care form\u0103 de magneziu din suplimentele alimentare este cea mai bun\u0103?\">Care form\u0103 de magneziu din suplimentele alimentare este cea mai bun\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#La_ce_este_util_magneziul\" title=\"La ce este util magneziul?\">La ce este util magneziul?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Magneziul este un mineral care merit\u0103 mult mai mult\u0103 aten\u021bie dec\u00e2t i se acord\u0103 \u00een prezent. Este suficient s\u0103 ave\u021bi un aport mai mic de 1 gram de magneziu pe zi, acesta are at\u00e2t multe sarcini de \u00eendeplinit \u00een organism \u00eenc\u00e2t este posibil s\u0103 nu \u0219tie \u00eencotro s\u0103 se \u00eendrepte prima dat\u0103. <strong>Este implicat \u00een mai mult de 300 de reac\u021bii chimice esen\u021biale pentru buna func\u021bionare a organismului<\/strong>. Acestea includ produc\u021bia de energie sau func\u021bionarea corespunz\u0103toare a masei musculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziul<\/a> se g\u0103se\u0219te \u00een alimentele obi\u0219nuite, nu este ie\u0219it din comun s\u0103 avem un deficit. \u00cen acest articol vom afla cum se poate manifesta lipsa de magneziu \u0219i cine are cel mai adesea de suferit din aceast\u0103 cauz\u0103. De asemenea, ve\u021bi descoperi c\u0103 poate ajuta la \u00eembun\u0103t\u0103\u021birea performan\u021bei sportive sau la o calitate mai bun\u0103 a somnului. Nu \u00een ultimul r\u00e2nd, ve\u021bi face cuno\u0219tin\u021b\u0103 \u0219i cu sursele alimentare de magneziu \u0219i cu dozele zilnice recomandate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_magneziul_si_ce_functii_indeplineste_in_organism\"><\/span>Ce este magneziul \u0219i ce func\u021bii \u00eendepline\u0219te \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\"Magneziul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziul<\/a><\/span> este un mineral de care avem nevoie pentru buna func\u021bionare a masei musculare, a inimii \u0219i a creierului, necesar \u0219i pentru transmiterea impulsurilor nervoase. <strong>Este una dintre substan\u021bele nutritive esen\u021biale pe care organismul nu le poate produce de unul singur<\/strong>, a\u0219adar trebuie suplimentat \u00een mod regulat prin alimenta\u021bie. Dup\u0103 trecerea prin sistemul digestiv, magneziul este stocat \u00een principal \u00een oase \u0219i mu\u0219chi, din care este apoi distribuit acolo unde este necesar. O persoan\u0103 de 70 kg poate con\u021bine aproximativ 24 g de magneziu. Cantit\u0103\u021bile neutilizate sau \u00een exces sunt apoi excretate din organism prin urin\u0103. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"Care sunt efectele magneziului?\" class=\"wp-image-286003\" title=\"Care sunt efectele magneziului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">De ce este at\u00e2t de important magneziul \u00een organism?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>De acesta depind mai mult de 300 de reac\u021bii enzimatice din organism<\/strong>, care joac\u0103 un rol important \u00een produc\u021bia de energie nu numai pentru mu\u0219chii care lucreaz\u0103, \u00een formarea proteinelor, \u00een controlul nivelului de zah\u0103r din s\u00e2nge sau al tensiunii arteriale.<\/li><li><strong>Este necesar pentru sinteza ADN-ului<\/strong>, care transport\u0103 informa\u021bii genetice \u0219i care este con\u021binut \u00een aproape fiecare celul\u0103 uman\u0103.<\/li><li><strong>Acesta joac\u0103 un rol important \u00een produc\u021bia unui antioxidant numit glutation peroxidaz\u0103<\/strong>, ce sus\u021bine protec\u021bia natural\u0103 \u00eempotriva stresului oxidativ \u0219i a \u00eemb\u0103tr\u00e2nirii premature a celulelor.<\/li><li><strong>Acesta ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare<\/strong> prin participarea la produc\u021bia de energie ATP \u0219i ajut\u0103 la stabilizarea nivelului de zah\u0103r din s\u00e2nge.<\/li><li><strong>Ajut\u0103 la prevenirea crampelor<\/strong> pe m\u0103sur\u0103 ce mu\u0219chiul lucreaz\u0103, altern\u00e2nd \u00eentre contrac\u021bie (scurtare) \u0219i relaxare (relaxare). Contrac\u021bia elibereaz\u0103 calciu, care este apoi blocat de magneziu, duc\u00e2nd la relaxare. \u00cen cazul deficitului de magneziu, mu\u0219chiul nu se relaxeaz\u0103 \u0219i pot ap\u0103rea crampe nepl\u0103cute.<\/li><li><strong>Sus\u021bine s\u0103n\u0103tatea oaselor<\/strong> juc\u00e2nd un rol important \u00een formarea acestora.<\/li><li><strong>Contribuie la buna func\u021bionare a psihicului \u0219i a sistemului nervos<\/strong>, deoarece este implicat \u00een transmiterea semnalelor \u00eentre mu\u0219chi \u0219i nervi. De asemenea, regleaz\u0103 unii receptori din creier care au leg\u0103tur\u0103 cu \u00eenv\u0103\u021barea \u0219i memoria.&nbsp; &nbsp;<span style=\"color: #ff6600\">[3-5]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aveti_deficit_de_magneziu\"><\/span>Ave\u021bi deficit de magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O persoan\u0103 obi\u0219nuit\u0103 care tr\u0103ie\u0219te \u00eentr-o \u021bar\u0103 dezvoltat\u0103 prime\u0219te din alimenta\u021bia sa din ce \u00een ce mai pu\u021bin magneziu. La sf\u00e2r\u0219itul secolului al XIX-lea, aportul zilnic normal al acestui mineral era de aproximativ <strong>500 mg<\/strong>. O sut\u0103 de ani mai t\u00e2rziu, acesta s-a redus la o medie de <strong>175-225 mg pe zi<\/strong>, ceea ce \u00eenseamn\u0103 <strong>mai mult de jum\u0103tate<\/strong>. Aceste rezultate provin \u00een urma unui studiu realizat \u00een Statele Unite ale Americii. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru se datoreaza probabil alimenta\u021biei moderne (occidentale), caracterizat\u0103 printr-o reprezentare mai mare a alimentelor industriale foarte procesate, care au de obicei un exces de gr\u0103simi, zaharuri simple \u0219i sunt s\u0103race din punct de vedere nutri\u021bional. <strong>Din alimenta\u021bia locuitorilor din \u021b\u0103rile dezvoltate lipsesc adesea ingrediente de baz\u0103,<\/strong> cum ar fi leguminoasele, nucile, fructele \u0219i legumele, care con\u021bin \u00een mod natural magneziu \u0219i sunt \u00een general mai bogate din punct de vedere nutri\u021bional. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care este aportul mediu de magneziu \u00een \u021b\u0103rile studiate?<\/h3>\n\n\n\n<p><strong>Aportul de magneziu a fost monitorizat \u00een mai multe \u021b\u0103ri, cu urm\u0103toarele rezultate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00centr-un studiu efectuat pe 16.000 de persoane din Germania, cercet\u0103torii au descoperit c\u0103 <strong>33,7%<\/strong> dintre ace\u0219tia au avut un aport mai mic de magneziu dec\u00e2t doza zilnic\u0103 recomandat\u0103. <span style=\"color: #ff6600\">[7]<\/span><\/li><li>\u00centr-un studiu din Mexic efectuat pe 1972 adul\u021bi, <strong>37,6%<\/strong> dintre participan\u021bii la studiu au avut deficien\u021b\u0103 de magneziu. <span style=\"color: #ff6600\">[8]<\/span><\/li><li>Conform studiilor efectuate pe popula\u021bia din USA, aproape jum\u0103tate<strong> (48%)<\/strong> prime\u0219te mai pu\u021bin magneziu dec\u00e2t doza zilnic\u0103 recomandat\u0103.<span style=\"color: #ff6600\"> [9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aportul suficient de magneziu este \u0219i mai important pentru sportivi, dar \u0219i ace\u0219tia au avut deficien\u021b\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dup\u0103 8 ani de monitorizare a sportivilor de elit\u0103 din Marea Britanie, <strong>22%<\/strong> dintre ei au avut niveluri sc\u0103zute de magneziu \u00een organism. De asemenea, a fost descoperit\u0103 o leg\u0103tur\u0103 \u00eentre deficien\u021ba de magneziu \u0219i <strong>o inciden\u021b\u0103 mai mare a accident\u0103rilor musculare<\/strong> sau a durerilor de tendon. <span style=\"color: #ff6600\">[10]<\/span><\/li><li>Dup\u0103 o compara\u021bie mai detaliat\u0103 a mai multor studii, s-a constatat c\u0103 <strong>majoritatea sportivilor evalua\u021bi nu aveau un aport suficient de magneziu<\/strong>, ceea ce le poate compromite performan\u021ba fizic\u0103. <span style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"Magneziul este important pentru psihic \u0219i reduce senza\u021bia de oboseal\u0103 \u0219i epuizare\" class=\"wp-image-286166\" width=\"843\" height=\"563\" title=\"Magneziul este important pentru psihic \u0219i reduce senza\u021bia de oboseal\u0103 \u0219i epuizare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_anume_poate_provoca_deficitul_de_magneziu\"><\/span>Ce anume poate provoca deficitul de magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Deficitul de magneziu nu este cauzat numai de <strong>aportul sc\u0103zut sau de absorb\u021bia defectuoas\u0103<\/strong>, ci \u0219i de al\u021bi factori pe care \u00eei vom enumera mai jos. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Problemele de s\u0103n\u0103tate<\/strong>: \u00een unele cazuri, deficien\u021ba de magneziu este cauzat\u0103 de anumite afec\u021biuni, cum ar fi boala Crohn, diabetul, indigestia sau probleme renale.<\/li><li><strong>Medica\u021bia<\/strong>: unele medicamente afecteaz\u0103 procesul de absorb\u021bie a magneziului \u0219i pot fi responsabile pentru lipsa de magneziu din organism.<\/li><li><strong>Consum ridicat de alcool:<\/strong> aceasta determin\u0103 pierderi mai mari de magneziu prin sistemul excretor.<\/li><li><strong>Transpira\u021bia excesiv\u0103:<\/strong> magneziul este unul dintre electroli\u021bii pe care \u00eei pierdem \u00een mod natural prin transpira\u021bie. Pierderile masive de transpira\u021bie pe termen lung pot fi responsabile pentru lipsa de magneziu.<\/li><li><strong>Perioadele stresante sau sarcina:<\/strong> \u0219i acestea pot avea un impact asupra aportului de magneziu.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi dac\u0103 ave\u021bi suficient magneziu \u00een organism, consulta\u021bi medicul de familie \u0219i face\u021bi un test de s\u00e2nge. Conform rezultatelor, se poate stabili apoi o strategie mai precis\u0103 pentru a suplimenta magneziul \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Ce anume poate provoca lipsa de magneziu?\" class=\"wp-image-286043\" title=\"Ce anume poate provoca lipsa de magneziu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_poate_manifesta_deficitul_de_magneziu\"><\/span>Cum se poate manifesta deficitul de magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magneziul este implicat \u00een peste 300 de procese metabolice din organism. Deficien\u021ba sa se poate astfel manifesta \u00een moduri diferite. Cu toate acestea, unele simptome sunt tipice pentru aceast\u0103 afec\u021biune.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Iritabilitate<\/strong>: aceasta poate fi str\u00e2ns legat\u0103 de lipsa de <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a>, deoarece acest mineral are \u00een general efecte calmante asupra sistemului nervos.<\/li><li><strong>Spasme musculare<\/strong>: magneziul din mu\u0219chi blocheaz\u0103 calciul, care este implicat \u00een faza de contrac\u021bie (scurtare) a mu\u0219chiului. O lips\u0103 de magneziu poate face ca mu\u0219chiul s\u0103 r\u0103m\u00e2n\u0103 scurtat iar faza de eliberare s\u0103 nu aib\u0103 loc. Acest lucru poate provoca spasme, furnic\u0103turi sau c\u00e2rcei la nivelul mu\u0219chilor. Aceste manifest\u0103ri nepl\u0103cute apar at\u00e2t \u00een timpul activit\u0103\u021bilor sportive, c\u00e2t \u0219i \u00een repaus, spre exemplu \u00een timpul somnului. Lipsa de magneziu afecteaz\u0103 \u0219i mu\u0219chii mici ai fe\u021bei. Acest lucru se poate sim\u021bi ca un tic sau ca o &#8220;zv\u00e2cnire&#8221; la nivelul pleoapei.<\/li><li><strong>Incapacitatea de concentrare:<\/strong> deficien\u021ba de magneziu poate afecta func\u021bia neuroreceptorilor care au leg\u0103tur\u0103 cu func\u021biile creierului precum memoria, g\u00e2ndirea sau concentrarea.<\/li><li><strong>Lipsa de energie:<\/strong> cantit\u0103\u021bile mici de magneziu din organism afecteaz\u0103 \u00een mod negativ produc\u021bia de energie celular\u0103 ATP, ceea ce poate duce la o senza\u021bie de oboseal\u0103 crescut\u0103 \u0219i la o lips\u0103 de energie.<\/li><li><strong>Somn insuficient:<\/strong> magneziul regleaz\u0103 receptorii (GABA) care induc un sentiment de relaxare \u0219i care sunt implica\u021bi \u0219i \u00een relaxarea muscular\u0103. Lipsa acestuia poate cauza astfel probleme cu relaxarea general\u0103, care este esen\u021bial\u0103 pentru inducerea somnului.<\/li><li><strong>Cre\u0219terea nervozit\u0103\u021bii:<\/strong> magneziul ajut\u0103 la reducerea nivelului hormonului de stres cortizol, care este asociat cu sentimente de nervozitate, schimb\u0103ri de dispozi\u021bie \u0219i anxietate.<\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>Magneziul este astfel un micronutrient indispensabil care are un impact major asupra calit\u0103\u021bii vie\u021bii, at\u00e2t pe plan psihologic, c\u00e2t \u0219i fizic.<span style=\"color: #ff6600\"> [13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_domenii_ale_vietii_in_care_va_poate_ajuta_un_aport_suficient_de_magneziu\"><\/span>4 domenii ale vie\u021bii \u00een care v\u0103 poate ajuta un aport suficient de magneziu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aportul optim de magneziu este important pentru s\u0103n\u0103tatea general\u0103 \u0219i armonia din organism. Importan\u021ba sa este \u0219i mai mare \u00een sport, \u00een situa\u021bii stresante, \u00een sindromul premenstrual la femei \u0219i \u00een timpul menstrua\u021biei. De asemenea, joac\u0103 un rol indispensabil \u0219i \u00een ceea ce prive\u0219te calitatea somnului. Cum mai exact?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29401,49282,29945,28281,36685,28082,5951,30162,6268,6624,5331,5380,36625\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Magneziul_sustine_performanta_sportiva\"><\/span>1. Magneziul sus\u021bine performan\u021ba sportiv\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportivii, \u00een cea mai mare parte, sunt deja familiariza\u021bi cu impactul magneziului asupra performan\u021bei \u0219i, prin urmare, acord\u0103 o aten\u021bie deosebit\u0103 aportului s\u0103u, fie prin alimenta\u021bie, fie sub form\u0103 de suplimente de \u00eenalt\u0103 calitate. De fapt, activitatea fizic\u0103 duce adesea la pierderi mai mari de minerale, inclusiv magneziu, din cauza transpira\u021biei. \u00cen general, este implicat \u00een <strong>metabolismul nutrien\u021bilor, produc\u021bia de energie, formarea proteinelor, func\u021bia muscular\u0103 \u0219i procesele de regenerare<\/strong>. \u00cen sport, cerin\u021bele acestor procese din organism cresc, iar odat\u0103 cu acestea cre\u0219te \u0219i nevoia pentru un aport crescut de magneziu. <span style=\"color: #ff6600\">[17] [18-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt principalele func\u021bii ale magneziului \u00een sport?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Ajut\u0103 la produc\u021bia de energie \u00een mu\u0219chii care lucreaz\u0103<\/strong>. Magneziul este implicat \u00een metabolismul tuturor nutrien\u021bilor (proteine, carbohidra\u021bi, gr\u0103simi) care sunt o surs\u0103 de energie pentru organism. Pentru ca mu\u0219chii s\u0103 foloseasc\u0103 aceast\u0103 energie pentru mi\u0219care, este necesar ca organismul s\u0103 o transforme \u00een ATP. \u00cen acest proces, magneziul joac\u0103 un rol important.<\/li><li><strong>Este esen\u021bial pentru buna func\u021bionare muscular\u0103<\/strong>. F\u0103r\u0103 magneziu, mu\u0219chii no\u0219tri ar r\u0103m\u00e2ne \u00eentr-o tensiune constant\u0103. Este implicat \u00een relaxarea (eliberarea) lor care are loc dup\u0103 contrac\u021bie (scurtare). Prin urmare, lipsa acestei substan\u021be poate duce la spasme musculare nepl\u0103cute.<\/li><li><strong>Sus\u021bine s\u0103n\u0103tatea oaselor<\/strong>. Magneziul este necesar pentru a transforma vitamina D inactiv\u0103 \u00een forma sa utilizabil\u0103. <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina D<\/a><\/span><\/strong> sus\u021bine apoi absorb\u021bia calciului, care este esen\u021bial\u0103 pentru s\u0103n\u0103tatea oaselor. Magneziul este, de asemenea, adesea asociat cu o densitate osoas\u0103 mai mare, ceea ce spore\u0219te rezisten\u021ba la fracturi.<\/li><li><strong>Ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare<\/strong>. Un aport corespunz\u0103tor de magneziu este, de asemenea, legat de men\u021binerea nivelurilor stabile de zah\u0103r din s\u00e2nge (glucoz\u0103). Acest lucru ajut\u0103 la prevenirea sl\u0103biciunii musculare \u0219i a oboselii mintale, care sunt adesea cauzate de o sc\u0103dere rapid\u0103 a zah\u0103rului din s\u00e2nge.<\/li><li><strong>Ofer\u0103 sprijin pentru performan\u021b\u0103 \u0219i regenerare.<\/strong> Magneziul este, de asemenea, important pentru transmiterea corect\u0103 a semnalelor \u00eentre mu\u0219chi \u0219i nervi. Acest lucru este important atunci c\u00e2nd ridic\u0103m o greutate mare sau trebuie s\u0103 reac\u021bion\u0103m imediat \u00een timpul jocului \u0219i s\u0103 facem o mi\u0219care rapid\u0103. O cooperare bine func\u021bional\u0103 \u00eentre mu\u0219chi \u0219i nervi permite, de asemenea, sportivului s\u0103 se odihneasc\u0103 \u0219i sus\u021bine <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/pentru-somn-mai-bun\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calitatea somnului<\/a><\/strong><\/span>. Datorit\u0103 acestui fapt, magneziul ajut\u0103 at\u00e2t la regenerarea fizic\u0103, c\u00e2t \u0219i la cea psihologic\u0103 \u00een cazul unei persoane active.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"De ce este important magneziul \u00een sport?\" class=\"wp-image-286058\" width=\"843\" height=\"562\" title=\"De ce este important magneziul \u00een sport?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Magneziul_reduce_simptomele_neplacute_ale_sindromului_premenstrual\"><\/span>2. Magneziul reduce simptomele nepl\u0103cute ale sindromului premenstrual<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Magneziul poate ajuta la reducerea<\/strong> disconfortului experimentat de femei \u00eenainte \u0219i \u00een timpul menstrua\u021biei. Acestea includ <strong>dureri de cap, inflama\u021bii, crampe, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oboseal\u0103<\/a><\/span> sau schimb\u0103ri de dispozi\u021bie<\/strong>. Unele sau toate sunt \u00eent\u00e2mpinate de aproape jum\u0103tate dintre femeile aflate la v\u00e2rsta reproducerii. Conform studiilor efectuate, <strong>magneziul poate ajuta la reducerea acestor simptome nepl\u0103cute datorit\u0103 efectelor sale<\/strong>. Este cel mai frecvent recomandat \u00een combina\u021bie cu vitamina B6, care \u00eei sus\u021bine efectul calmant. <span style=\"color: #ff6600\">[23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sindromul premestrual cauzeaz\u0103 adesea balonare. Afla\u021bi ce pute\u021bi face \u00een acest sens \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce suferi\u021bi de balonare \u0219i cum s\u0103 sc\u0103pa\u021bi de acest fenomen?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"Magneziul ajut\u0103 \u00een sindromul premenstrual\" class=\"wp-image-286073\" width=\"843\" height=\"563\" title=\"Magneziul ajut\u0103 \u00een sindromul premenstrual\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Magneziul_sustine_o_functie_mintala_corespunzatoare_si_gestionarea_stresului\"><\/span>3. Magneziul sus\u021bine o func\u021bie mintal\u0103 corespunz\u0103toare \u0219i gestionarea stresului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un deficit de magneziu poate afecta \u0219i s\u0103n\u0103tatea mintal\u0103. Ne poate face s\u0103 ne sim\u021bim nervo\u0219i, irita\u021bi \u0219i, de asemenea, este mai greu s\u0103 gestion\u0103m situa\u021biile stresante. Acest lucru se datoreaz\u0103 mai multor efecte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magneziul a<strong>jut\u0103 \u00een primul r\u00e2nd la transmiterea semnalelor nervoase<\/strong> \u0219i, de asemenea, regleaz\u0103 neurotransmi\u021b\u0103torii care au un impact asupra func\u021biei creierului. Acestea includ glutamatul, care este un excitator. Acest lucru \u00eenseamn\u0103 c\u0103 activeaz\u0103 func\u021biile creierului, cum ar fi <strong>concentrarea, memoria \u0219i g\u00e2ndirea<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe de alt\u0103 parte, activitatea excesiv\u0103 a glutamatului poate cauza ame\u021beli, \u00eens\u0103 <strong>magneziul \u00eei poate reduce activitatea, astfel \u00eenc\u00e2t s\u0103 v\u0103 p\u0103stra\u021bi mintea calm\u0103<\/strong>. De asemenea, ac\u021bioneaz\u0103 \u0219i asupra unui alt neurotransmi\u021b\u0103tor numit <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/gaba-120-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span>, care are efecte relaxante. Prin cre\u0219terea activit\u0103\u021bii sale, magneziul ajut\u0103 \u0219i la un <strong>control mai bun al stresului<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, aportul suficient de magneziu este asociat cu niveluri sc\u0103zute de hormon cortizol, unul dintre a\u0219a-numi\u021bii hormoni ai stresului.<span style=\"color: #ff6600\">&nbsp;[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a descoperi ce altceva pute\u021bi face pentru a gestiona mai bine stresul, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce este stresul periculos \u0219i cum poate fi redus?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"Magneziul ajut\u0103 \u00een lupta \u00eempotriva stresului\" class=\"wp-image-286102\" width=\"843\" height=\"563\" title=\"Magneziul ajut\u0103 \u00een lupta \u00eempotriva stresului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Un_somn_de_o_calitate_mai_buna_prin_calmarea_mintii_si_a_corpului\"><\/span>4. Un somn de o calitate mai bun\u0103 prin calmarea min\u021bii \u0219i a corpului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul este important nu numai pentru regenerarea for\u021belor mintale \u0219i psihologice, ci mai ales pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii generale. Acest lucru nu este neimportant <strong>din moment ce dormim aproximativ o treime din via\u021ba noastr\u0103<\/strong>. Un somn de slab\u0103 calitate afecteaz\u0103 \u00een mod negativ \u00eentreaga zi urm\u0103toare. Dispozi\u021bia proast\u0103, oboseala, c\u0103scatul constant \u00eempreun\u0103 cu incapacitatea de concentrare \u00eenseamn\u0103 mai degrab\u0103 suferin\u021b\u0103 dec\u00e2t o zi productiv\u0103. \u00cen schimb, somnul netulburat ac\u021bioneaz\u0103 ca un starter natural.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un somn de bun\u0103 calitate poate fi sus\u021binut de un aport corespunz\u0103tor de magneziu<\/strong>, care ne calmeaz\u0103 mintea \u0219i corpul. Mai exact, magneziul poate cre\u0219te activitatea neurotransmi\u021b\u0103torului GABA, care are <strong>efecte relaxante<\/strong>. De asemenea, ajut\u0103 la relaxarea mu\u0219chilor obosi\u021bi, ceea ce contribuie la o reducere general\u0103 a senza\u021biei de tensiune, permi\u021b\u00e2ndu-ne s\u0103 adormim mai u\u0219or \u0219i mai rapid \u00een general. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi ce altceva pute\u021bi face pentru a dormi mai bine, consulta\u021bi articolul nostru intitulat <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i ce rol are acesta asupra s\u0103n\u0103t\u0103\u021bii \u0219i dezvolt\u0103rii masei musculare?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"Magneziul ajut\u0103 la o calitate mai bun\u0103 a somnului\" class=\"wp-image-286087\" width=\"843\" height=\"562\" title=\"Magneziul ajut\u0103 la o calitate mai bun\u0103 a somnului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sa_consumati_pentru_un_aport_suficient_de_magneziu_in_organism\"><\/span>Ce s\u0103 consuma\u021bi pentru un aport suficient de magneziu \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 concentra\u021bi asupra unui aport suficient de magneziu, cu siguran\u021b\u0103 nu ar trebui s\u0103 elimina\u021bi aceste alimente din alimenta\u021bia voastr\u0103. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Alimente<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitate de magneziu \u00een 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" aria-label=\"caju (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a> <\/span>sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de caju<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\"migdale (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a> <\/span>sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/100-unt-de-migdale-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de migdale<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\"ciocolat\u0103 neagr\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciocolat\u0103 neagr\u0103<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fulgi-bio-din-5-cereale-vanavita.html\" class=\"ek-link\">ov\u0103z<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fasole-mung-green-apotheke.html\" target=\"_blank\" aria-label=\"fasole (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fasole<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\"alune (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alune<\/a> <\/span>sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\"tahini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-pulbere-de-spanac-gymbeam.html\" target=\"_blank\" aria-label=\"spanac (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spanac<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_cresteti_aportul_de_magneziu_din_alimentatia_voastra\"><\/span>Cum s\u0103 cre\u0219te\u021bi aportul de magneziu din alimenta\u021bia voastr\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Include\u021bi \u00een mod regulat alimentele enumerate cu un con\u021binut ridicat de magneziu \u00een alimenta\u021bia voastr\u0103? Dac\u0103 nu, atunci \u00eencerca\u021bi s\u0103 face\u021bi urm\u0103toarele modific\u0103ri <strong>pentru a v\u0103 cre\u0219te \u00een mod natural aportul de magneziu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Schimb\u0103ri simple \u00een alimenta\u021bia voastr\u0103 pentru un aport mai mare de magneziu:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>\u00cenlocui\u021bi p\u00e2inea alb\u0103 cu p\u00e2ine cu un con\u021binut ridicat de <strong>f\u0103in\u0103 integral\u0103.<\/strong><\/li><li>\u00cenlocui\u021bi garniturile din orez alb sau paste clasice cu <strong>quinoa, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-proteice-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste din leguminoase<\/a><\/span>, hri\u0219c\u0103 sau cartofi.<\/strong><\/li><li>Pentru fiecare mas\u0103 principal\u0103, preg\u0103ti\u021bi <strong>o salat\u0103 de legume<\/strong> \u00een care s\u0103 ad\u0103uga\u021bi legume cu frunze (spanac, varz\u0103, salat\u0103 verde).<\/li><li>Atunci c\u00e2nd preg\u0103ti\u021bi o salat\u0103 de legume, \u00eencerca\u021bi s\u0103 renun\u021ba\u021bi la sosul de maionez\u0103 sau la ulei \u0219i ad\u0103uga\u021bi <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/seminte-de-dovleac-bio-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de dovleac<\/a><\/span>, floarea soarelui sau c\u00e2nep\u0103.<\/strong><\/li><li>Ad\u0103uga\u021bi o por\u021bie de <strong>unt de arahide 100%<\/strong> \u00een ov\u0103zul de diminea\u021b\u0103, o m\u00e2n\u0103 mic\u0103 de nuci sau boabe de cacao.<\/li><li>\u00cenlocui\u021bi dulciurile cu fructe proaspete cu un amestec de nuci \u0219i semin\u021be, un p\u0103trat de ciocolat\u0103 neagr\u0103 de calitate sau <strong>un desert s\u0103n\u0103tos de cas<\/strong>\u0103 \u00een care a\u021bi \u00eenlocuit f\u0103ina alb\u0103 cu alternativa sa integral\u0103 sau un amestec de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fulgi-bio-din-5-cereale-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a><\/span>.<\/li><li>Reduce\u021bi consumul de alcool. \u00cen cazul b\u0103uturilor non-alcoolice, \u00eencerca\u021bi l\u0103m\u00e2ie \u0219i ment\u0103 sau \u00eencerca\u021bi o <strong>b\u0103utur\u0103 <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">decofeinizat\u0103<\/a><\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/bcaa\" class=\"ek-link\">BCAA<\/a><\/strong>.<\/li><li>\u00cen loc de diete \u0219i b\u0103uturi dietetice stricte, restrictive inutil, \u00eencerca\u021bi <strong>o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 mai multe sfaturi pentru conceperea unei alimenta\u021bii s\u0103n\u0103toase, nu rata\u021bi articolul nostru intitulat<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\"Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"Cum s\u0103 cre\u0219te\u021bi aportul de magneziu prin alimenta\u021bie?\" class=\"wp-image-286255\" width=\"843\" height=\"562\" title=\"Cum s\u0103 cre\u0219te\u021bi aportul de magneziu prin alimenta\u021bie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doza_zilnica_recomandata_de_magneziu\"><\/span>Doza zilnic\u0103 recomandat\u0103 de magneziu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doza zilnic\u0103 recomandat\u0103 pentru adul\u021bi este cuprins\u0103 \u00eentre <strong>300-400 mg pe zi<\/strong>. Aceast\u0103 doz\u0103 poate uneori s\u0103 nu fie suficient\u0103 \u0219i, \u00een unele cazuri, poate fi necesar\u0103 suplimentarea acesteia. Acest lucru apare adesea \u00een cazul transpira\u021biei excesive (sport, mi\u0219care \u00eentr-un mediu extrem de cald, temperatur\u0103 corporal\u0103 crescut\u0103), probleme gastrologice sau \u00een perioadele de stres. <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00cen timpul activit\u0103\u021bilor sportive solicitante<\/strong>, necesarul de magneziu <strong>poate cre\u0219te cu p\u00e2n\u0103 la 10-20%<\/strong>. <span style=\"color: #ff6600\">[34-35]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_forma_de_magneziu_din_suplimentele_alimentare_este_cea_mai_buna\"><\/span>Care form\u0103 de magneziu din suplimentele alimentare este cea mai bun\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suplimentele care con\u021bin magneziu sunt o alegere ideal\u0103 pentru cei care nu m\u0103n\u00e2nc\u0103 \u00een mod regulat alimente bogate \u00een magneziu sau care vor s\u0103 \u00ee\u0219i asigure aportul adecvat cu ajutorul suplimentelor. Pute\u021bi lua aceste suplimente sub form\u0103 de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">capsule<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/citrat-de-magneziu-gymbeam.html\" class=\"ek-link\">pulbere solubil\u0103<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shot<\/a><\/span> sau<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete efervescente<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd alege\u021bi suplimentul ideal, este important s\u0103 urm\u0103ri\u021bi \u00een ce form\u0103 biologic\u0103 se afl\u0103 magneziul, deoarece aceasta afecteaz\u0103 absorb\u021bia \u0219i utilizabilitatea magneziului \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Forme bine <strong>absorbabile<\/strong><\/strong>: citrat, chelat, de exemplu, sub form\u0103 de bisglicinat sau lactat.<\/li><li><strong>Forme mai pu\u021bin absorbabile<\/strong>: oxid, sulfat, carbonat.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre exemplu, absorb\u021bia formelor chelate (cel mai frecvent sub form\u0103 de bisglicinat de magneziu) este \u00een multe cazuri de p\u00e2n\u0103 la c\u00e2teva ori mai mare dec\u00e2t forma oxidului. Magneziul sub form\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/magneziu-lipozomal-gymbeam.html\" class=\"ek-link\">lipozomal\u0103<\/a><\/span> ofer\u0103, de asemenea, o mare utilizare \u0219i absorb\u021bie, ceea ce \u00eei permite s\u0103 p\u0103trund\u0103 \u00een s\u00e2nge \u0219i mai rapid prin sistemul digestiv \u0219i poate avea o absorb\u021bie de p\u00e2n\u0103 la 95%. <span style=\"color: #ff6600\">[36-38]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Suplimente alimentare cu magneziu\" class=\"wp-image-286135\" width=\"843\" height=\"563\" title=\"Suplimente alimentare cu magneziu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_ce_este_util_magneziul\"><\/span>La ce este util magneziul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ajut\u0103 la reducerea oboselii \u0219i epuiz\u0103rii.<\/li><li>Sus\u021bine func\u021bia muscular\u0103 adecvat\u0103 \u0219i men\u021bine s\u0103n\u0103tatea oaselor \u0219i a din\u021bilor.<\/li><li>Ajut\u0103 la men\u021binerea func\u021bion\u0103rii corecte a sistemului nervos \u0219i a psihicului.<\/li><li>Este implicat \u00een sinteza proteinelor.<\/li><li>Contribuie la eliberarea \u0219i la consumul de energie.<\/li><li>Sus\u021bine men\u021binerea echilibrului electrolitic \u00een organism.<\/li><li>Are rol \u00een procesul de diviziune celular\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O serie de procese importante din organism depind de magneziu. Importan\u021ba acestuia cre\u0219te \u00een cazul sportivilor, \u00een situa\u021bii stresante sau la femei \u00eenainte \u0219i \u00een timpul menstrua\u021biei. De asemenea, are un impact \u0219i asupra gestion\u0103rii stresului \u0219i a somnului odihnitor. <strong>Lipsa magneziului poate duce la spasme musculare, la oboseal\u0103 sau nervozitate<\/strong>. Acest lucru poate fi prevenit prin aportul suficient de acest mineral din alimenta\u021bie sau cu ajutorul suplimentelor nutritive. Pentru aceasta, este important s\u0103 selecta\u021bi produse cu o form\u0103 organic\u0103 de magneziu, care are de obicei o rat\u0103 de absorb\u021bie mai mare \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi suplimenta\u021bi aportul de <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a> cu ajutorul suplimentelor nutritive sau v\u0103 baza\u021bi pe alimenta\u021bie? Dac\u0103 v-a pl\u0103cut acest articol, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t \u0219i ei s\u0103 poat\u0103 afla despre importan\u021ba unui aport suficient de magneziu.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magneziul sus\u021bine func\u021bia muscular\u0103, previne crampele \u0219i ajut\u0103 la gestionarea stresului. Care sunt celelalte efecte ale sale \u0219i care sunt cele mai bune surse de magneziu?<\/p>\n","protected":false},"author":129,"featured_media":285966,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6878,7358,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-292272","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-minerale","9":"tag-nutritie","10":"tag-sanatate","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Crampe, oboseal\u0103, iritabilitate sau probleme cu somnul. Ce altceva mai afecteaz\u0103 lipsa magneziului? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magneziul sus\u021bine performan\u021ba sportiv\u0103, somnul \u0219i poate preveni crampele. Care sunt celelalte efecte ale sale \u0219i care sunt cele mai bune surse de magneziu?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crampe, oboseal\u0103, iritabilitate sau probleme cu somnul. Ce altceva mai afecteaz\u0103 lipsa magneziului? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Magneziul sus\u021bine performan\u021ba sportiv\u0103, somnul \u0219i poate preveni crampele. 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