{"id":230953,"date":"2020-07-28T07:41:28","date_gmt":"2020-07-28T06:41:28","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/placiausias-gidas-apie-magnio-papildus\/"},"modified":"2020-07-28T07:41:28","modified_gmt":"2020-07-28T06:41:28","slug":"placiausias-gidas-apie-magnio-papildus","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/placiausias-gidas-apie-magnio-papildus\/","title":{"rendered":"Magnis: Pla\u010diausias gidas apie magnio papildus"},"content":{"rendered":"\n<p>Magnis yra mineralas, itin svarbus \u0161imtams skirting\u0173 chemini\u0173 reakcij\u0173, vykstan\u010di\u0173 j\u016bs\u0173 organizme. Tinkamam j\u016bs\u0173 l\u0105steli\u0173 funkcionavimui reikalingas magnis. Magnis yra itin svarbus nerv\u0173, \u0161irdies bei raumen\u0173 ir skeleto sistemoms. (1) \u0160iame straipsnyje aptarsime magnio papildus, geriausius maistinius magnio \u0161altinius ir kaip gauti did\u017eiausi\u0105 naud\u0105 i\u0161 j\u016bs\u0173 magnio papild\u0173.&nbsp;<\/p>\n\n\n\n<p><strong>\u0160tai keletas i\u0161 daugelio magnio funkcij\u0173:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u012egalina ry\u0161\u012f tarp neuron\u0173 (2)<\/li>\n\n\n\n<li>Padeda sukurti ir atkurti DNR (3)<\/li>\n\n\n\n<li>Palengvina ir pagreitina baltym\u0173 gamyb\u0105 (3)<\/li>\n\n\n\n<li>Suaktyvina vitamin\u0105 D kaulams ir imunin\u0117s sistemos sveikatai (4)<\/li>\n\n\n\n<li>Atlieka svarb\u0173 vaidmen\u012f angliavandenius, riebalus ir baltymus ver\u010diant energija (5)\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Daugumai \u017emoni\u0173 tr\u016bksta magnio<\/h2>\n\n\n\n<p>\u0160is mineralas yra toks svarbus, bet didelei daliai \u017emoni\u0173 jo tr\u016bksta! Vidurkiai skiriasi pagal \u0161al\u012f. Net ir turtingiausiose pasaulio tautose magnio \u0161is rodiklis siekia 70-80%. (6)<\/p>\n\n\n\n<p>Tr\u016bkumas da\u017eniausiai yra diagnozuojamas neteisingai, nes kraujo magnis kraujo plazmoje sudaro tik 1% viso jo, esan\u010dio j\u016bs\u0173 k\u016bne. I\u0161 ties\u0173, 80-90% magnio yra j\u016bs\u0173 raumenyse ir kauluose. D\u0117l \u0161ios prie\u017easties tampa sunku nustatyti kiek \u017emoni\u0173 turi magnio tr\u016bkum\u0105. (6)(7)<\/p>\n\n\n\n<p>Pla\u010diausias gidas apie magnio papildus yra sukurtas atsakyti visus j\u016bs\u0173 klausimus apie magn\u012f maiste ir papilduose. Jis para\u0161ytas remiantis daugiau nei 40 \u0161altini\u0173, toki\u0173 kaip mokslin\u0117s studijos ir patikimi medicininiai tinklalapiai. Jei perskait\u0119 j\u012f vis dar tur\u0117site klausim\u0173 ar abejoni\u0173 &#8211; nedvejokite ir <a href=\"https:\/\/eu.intelligentlabs.org\/lt-lt\/susisiekite-su-mumis\/\">susisiekite su mumis<\/a> arba palikite komentar\u0105 \u017eemiau.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kokie yra magnio maiste ir magnio papild\u0173 privalumai?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"601\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04.jpg\" alt=\"pagal magnio kieki\u0328 s\u030cveicarijos mangoldai yra viena geriausiu\u0328 darz\u030coviu\u0328\" class=\"wp-image-161205\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04-1024x513.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04-768x385.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-04-600x301.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Magnio privalum\u0173 s\u0105ra\u0161as yra ilgas, bet \u0161tai keletas i\u0161 populiariausi\u0173:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nuramina nervus ir neramias mintis (8)<\/li>\n\n\n\n<li>Sutrumpina u\u017emigimo laik\u0105 ir pagerina miego efektyvum\u0105, trukm\u0119, melatonino ir renino lygius (9)<\/li>\n\n\n\n<li>Padidina energij\u0105 (10)(11)\u00a0<\/li>\n\n\n\n<li>Suma\u017eina u\u017edegim\u0105 (12)<\/li>\n\n\n\n<li>Palengvina raumen\u0173 spazmus ir skausmus, susijusius su magnio tr\u016bkumu (13)<\/li>\n\n\n\n<li>Pagerina kraujo apytak\u0105, spaudim\u0105 ir \u0161irdies sveikat\u0105 (14)<\/li>\n\n\n\n<li>Jis yra geriausias moters draugas PMS laikotarpiu (15)(16)<\/li>\n\n\n\n<li>Pagerina atmint\u012f ir mokymosi geb\u0117jimus (17)<\/li>\n\n\n\n<li>Apsaugo nuo kaul\u0173 l\u016b\u017ei\u0173, kai magnio lygis n\u0117ra per auk\u0161tas ar per \u017eemas (18)<\/li>\n\n\n\n<li>Palaiko s\u0105nari\u0173 ir kremzli\u0173 sveikat\u0105 (19)<\/li>\n\n\n\n<li>Padeda tu\u0161tintis ir pritraukia vandens \u012f \u017earnynr\u0105, \u0161itaip u\u017etikrinant reguliarum\u0105 (20)<\/li>\n\n\n\n<li>Pagerina sportinius geb\u0117jimus ir raumen\u0173 atsigavim\u0105 (21)(22)<\/li>\n\n\n\n<li>Suma\u017eina astmos inhaliatori\u0173 poreik\u012f (23)<\/li>\n\n\n\n<li>Padidina atsparum\u0105 insulinui (24)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kokie yra magnio tr\u016bkumo simptomai?<\/h2>\n\n\n\n<p><strong>Tarp da\u017eniausi\u0173 magnio tr\u016bkumo simptom\u0173 yra: (6)(10)(26)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Raumen\u0173 skausmai ir spazmai<\/li>\n\n\n\n<li>Migrenos<\/li>\n\n\n\n<li>Nemiga<\/li>\n\n\n\n<li>Smegen\u0173 r\u016bkas ir atminties problemos<\/li>\n\n\n\n<li>Osteoporoz\u0117 ir trap\u016bs kaulai<\/li>\n\n\n\n<li>Dant\u0173 \u0117duonis<\/li>\n\n\n\n<li>Erekcijos sutrikimas<\/li>\n\n\n\n<li>Viduri\u0173 u\u017ekiet\u0117jimas<\/li>\n\n\n\n<li>Nereguliarus \u0161irdies ritmas<\/li>\n\n\n\n<li>Nerimas ir depresija<\/li>\n\n\n\n<li>Nuovargis<\/li>\n\n\n\n<li>Apetito praradimas<\/li>\n<\/ul>\n\n\n\n<p>Ekstremaliais atvejais galimi traukuliai ir konvulsijos<\/p>\n\n\n\n<p><strong>Pastaba:<\/strong> Net jei turite kelet\u0105 i\u0161 \u0161i\u0173 simptom\u0173, tai neb\u016btinai rei\u0161kia, kad jums tr\u016bksta magnio. Dauguma simptom\u0173 yra b\u016bdingi ir kitiems sutrikimams. Nediagnozuokite patys &#8211; pasikalb\u0117kite su savo gydytoju.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kokiame maiste yra daug magnio?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02.jpg\" alt=\"\u0161pinat\u0173 kokteiliai ir \u017eali \u0161pinatai padidina magnio suvartojim\u0105\n\n\" class=\"wp-image-130562\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-02-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>\u017dalumynai, rie\u0161utai, pilni gr\u016bdai, pupel\u0117s ir \u017euvis visi yra puik\u016bs magnio \u0161altiniai.&nbsp;<\/p>\n\n\n\n<p><strong>\u017dalumynai: <\/strong>\u0161pinatai ir \u0161veicarijos mangoldai atrodo kaip laim\u0117tojai. (25)<\/p>\n\n\n\n<p><strong>Gr\u016bdai: <\/strong>bolivin\u0117 balanda yra labai arti arba pa\u010diame gr\u016bd\u0173 s\u0105ra\u0161o vir\u0161uje. Visi piln\u0173 gr\u016bd\u0173 miltai nugali prie\u0161 \u012fprastus baltus miltus, tur\u0117dami \u0161e\u0161is kartus daugiau magnio. (25)<\/p>\n\n\n\n<p><strong>Pupel\u0117s: <\/strong>Nors visos pupel\u0117s yra puik\u016bs magnio \u0161altiniai, juodos pupel\u0117s nusipeln\u0117 atskiro pamin\u0117jimo. (25)&nbsp;<\/p>\n\n\n\n<p><strong>S\u0117klos: <\/strong>Rinkit\u0117s moli\u016bg\u0173 s\u0117klas. Saul\u0117gr\u0105\u017e\u0173 s\u0117klos turi \u017eenkliai ma\u017eiau magnio nei moli\u016bg\u0173 s\u0117klos, bet daug daugiau nei dauguma kit\u0173 maist\u0173. (25)&nbsp;<\/p>\n\n\n\n<p><strong>Geriausi\u0173 maisto produkt\u0173, turin\u010di\u0173 didel\u0119 magnio koncentracij\u0105, s\u0105ra\u0161as: (26)(27)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rie\u0161utai, tokie kaip migdolai, \u017eem\u0117s rie\u0161utai ir anakard\u017eiai<\/li>\n\n\n\n<li>Migdol\u0173 sviestas<\/li>\n\n\n\n<li>\u0160pinatai<\/li>\n\n\n\n<li>\u0160veicarijos mangoldai<\/li>\n\n\n\n<li>Brokoliai<\/li>\n\n\n\n<li>Avokadai<\/li>\n\n\n\n<li>Bulv\u0117s<\/li>\n\n\n\n<li>Ry\u017eiai, o ypa\u010d rudieji ry\u017eiai<\/li>\n\n\n\n<li>Pilni gr\u016bdai<\/li>\n\n\n\n<li>Jogurtas<\/li>\n\n\n\n<li>Kefyras<\/li>\n\n\n\n<li>Moli\u016bg\u0173 ir saul\u0117gr\u0105\u017e\u0173 s\u0117klos<\/li>\n\n\n\n<li>Juodos pupel\u0117s<\/li>\n\n\n\n<li>Soj\u0173 pienas<\/li>\n\n\n\n<li>Bolivin\u0117 balanda<\/li>\n\n\n\n<li>Juodas \u0161okoladas<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kokie yra magnio papild\u0173 tipai?<\/h2>\n\n\n\n<p>* \u017eymi magnio formas, kurias Intelligent Labs naudoja savajame <a href=\"https:\/\/eu.intelligentlabs.org\/lt-lt\/produktas\/magenhance-geriausias-magnio-papildas\/\">MagEnhance komplekse<\/a>.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio tauratas *&nbsp;<\/h3>\n\n\n\n<p>Tai yra druska, sudaryta i\u0161 magnio ir amino r\u016bg\u0161ties taurino. Magnio tauratas geriausiai \u017einomas d\u0117l savo pagalbos \u0161irdies ir kraujotakos funkcijai ir min\u010di\u0173 nuraminimo. (28)(29)(44)<\/p>\n\n\n\n<p>Vanduo suskaldo j\u012f \u012f magnio jonus ir taurin\u0105. Abu jie turi pana\u0161um\u0173 \u012f GABA receptorius. (30)(31)<\/p>\n\n\n\n<p>GABA yra neurotransmiteris, nuraminantis protin\u0119 veikl\u0105 ir padedantis jums atsipalaiduoti. Be jo negal\u0117tum\u0117te atsipalaiduoti ar miegoti. Tiek magnis, tiek taurinas taip pat palaiko \u0161ird\u012f ir kraujotak\u0105 ir padeda pagerinti pa\u017einimo funkcij\u0105.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio l-treonatas *<\/h3>\n\n\n\n<p>\u0160is papildas buvo sukurtas Masa\u010diusetso technologijos instituto ir dviej\u0173 kit\u0173 universitet\u0173 mokslinink\u0173. J\u0173 tikslas buvo sukurti magnio papild\u0105, pereinant\u012f kraujo-smegen\u0173 barjer\u0105 ir padidinant\u012f magnio lyg\u012f smegenyse ir stubure.&nbsp;<\/p>\n\n\n\n<p>Magnio l-treonatas &#8211; kuris patentuotas Magteino pavadinimu &#8211; geriausiai yra \u017einomas d\u0117l to, kad pagerina atmint\u012f ir pa\u017einimo funkcij\u0105 bei nuramina neramias ir nenustygstan\u010dias mintis. \u017dmon\u0117s taip pat j\u012f naudoja suma\u017einti migrenos simptomams.&nbsp;<\/p>\n\n\n\n<p>Kraujo-smegen\u0173 barjeras u\u017ekerta keli\u0105 daugumai maistini\u0173 med\u017eiag\u0173, vaist\u0173 ir toksin\u0173 krauju patekti \u012f smegenis. Magnio l-treonatas lengvai patenka \u012f smegenis. D\u0117l \u0161ios prie\u017easties tai yra ideali magnio forma smegen\u0173 funkcijos pagerinimui.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio glicinatas *<\/h3>\n\n\n\n<p>Pla\u010diai giriamas kaip viena i\u0161 lengviausiai biologi\u0161kai prieinam\u0173 form\u0173, magnio glicinatas yra naudojamas u\u017etikrinant sveik\u0105 magnio lyg\u012f visame k\u016bne. Vis tik, jis nepereina kraujo-smegen\u0173 barjero. Tai yra puikus papildymas, bendradarbiaujantis su magnio l-treonatu. (32)&nbsp;<\/p>\n\n\n\n<p>Magnio glicinatas taip pat \u017einomas d\u0117l lengvo poveikio vir\u0161kinimo sistemai. Magnio papildai gali sukelti viduriavim\u0105 ir kitus simptomus, jei j\u0173 suvartosite per daug. \u012eprastai tai yra laikina. \u017dmon\u0117s, kurie susiduria su \u0161ia problema, vartodami kitas magnio formas, da\u017enai susiduria su ma\u017eiau ar jokiomis problemomis, vartodami \u0161i\u0105 magnio form\u0105. (33)&nbsp;<\/p>\n\n\n\n<p>Tiek glicinas, tiek magnis padeda nuraminti mintis. (32)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio citratas<\/h3>\n\n\n\n<p>Prie jo populiarumo stipriai prisid\u0117jo jo reputacija palengvinti viduri\u0173 u\u017ekiet\u0117jim\u0105. \u017dmon\u0117s, ie\u0161kantys laisvinamojo magnio poveikio gali rinktis \u0161i\u0105 form\u0105. Gydytojai j\u012f vadina vidurius laisvinan\u010dia druska. Jis taip pat yra vartojamas r\u016bg\u0161ties nevir\u0161kinimui. Taip pat magnio citratas suteikia visus kitus magnio privalumus. (34)<\/p>\n\n\n\n<p>Magnio citratas yra vandenyje tirpi druska. Beveik 11% jo svorio sudaro magnio atomai. \u0160ie 11% yra \u012fsisavinami geriau nei kitos magnio papild\u0173 formos. (43)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio chloridas<\/h3>\n\n\n\n<p>\u0160i magnio forma da\u017enai vadinama \u201emagnio dribsniais\u201c. Molekul\u0117 yra sudaryta i\u0161 magnio atomo ir dviej\u0173 chloro atom\u0173 ir yra labai tirpi vandenyje. (35)&nbsp;<\/p>\n\n\n\n<p>Magnio chloridas yra labai lengvai pasisavinamas organizmo. (36)&nbsp;<\/p>\n\n\n\n<p>Da\u017eniausiai jis yra naudojamas didinant magnio lyg\u012f kraujyje ir ma\u017einant r\u0117men\u012f ir prast\u0105 r\u016bg\u0161\u010di\u0173 vir\u0161kinim\u0105. (38)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio gliukonatas<\/h3>\n\n\n\n<p>\u0160i magnio druska yra labai lengvai \u012fsisavinama organizmo. Net ir tarp kit\u0173 ne druskos form\u0173, ji yra \u017einoma d\u0117l gero \u012fsisavinimo. (39)&nbsp;<\/p>\n\n\n\n<p>I\u0161 kitos pus\u0117s, 500mg magnio gliukonato tablet\u0117 gali suteikti tik 25mg tikro magnio. Taip nutinka, nes magnis sudaro tik 5% molekul\u0117s. (40)<\/p>\n\n\n\n<p>J\u012f labai da\u017enai renkasi \u017emon\u0117s, ken\u010diantys nuo m\u0117\u0161lungio, migrenos ir vir\u0161kinimo problem\u0173. Jis taip pat \u017einomas kaip papildas, nesukeliantis vir\u0161kinimo sistemos sutrikim\u0173.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio oksidas&nbsp;<\/h3>\n\n\n\n<p>Tai yra magnio forma, kuri\u0105 da\u017eniausiai rasite vaistini\u0173 ir parduotuvi\u0173 lentynose. Tai &#8211; magnio druska. Ji yra \u017einoma kaip \u012fprastas magnio papildas. 500mg doz\u0117 \u0161io magnio papildo suteikia apie 300mg tikro magnio. Kita vertus, ji n\u0117ra taip gerai \u012fsisavinama, kaip kitos formos. Tai rei\u0161kia, kad galite gauti 4% i\u0161 min\u0117t\u0173j\u0173 300mg. (36)(37)<\/p>\n\n\n\n<p>Jei esate link\u0119 \u012f tokius \u0161alutinius poveikius, kaip viduriavimas ar alergijos, rinkit\u0117s kit\u0105 magnio form\u0105.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio laktatas<\/h3>\n\n\n\n<p>\u0160i forma \u012frod\u0117, kad yra lengvai \u012fsisavinamas. Ji puikiai tinka \u012fprastam vartojimui ir yra lengvai \u012fsisavinama. (36)&nbsp;<\/p>\n\n\n\n<p>Vartotojai da\u017enai nurodo ma\u017eiau \u0161alutini\u0173 poveiki\u0173 nei kad vartojant magnio oksid\u0105 ar kelias kitas formas.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio aspartatas<\/h3>\n\n\n\n<p>Palyginus su magnio oksidu, pa\u010dia populiariausia papildo forma, jis yra lengvai \u012fsisavinamas. (36)(37)&nbsp;<\/p>\n\n\n\n<p>Aspartatas yra amino r\u016bg\u0161tis, \u017einoma d\u0117l kai kuri\u0173 mineral\u0173 \u012fsisavinimo k\u016bne pagerinimo. Magnis yra vienas i\u0161 \u0161i\u0173 mineral\u0173. (41)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Magnio sulfatas<\/h3>\n\n\n\n<p>Geriau \u017einomas kaip Epsom druska, kuri\u0105 \u017emon\u0117s da\u017enai naudoja mineralin\u0117ms vonioms. Populiaru j\u0105 naudoti mirkstant vonioje, siekiant suma\u017einti u\u017edegim\u0105, skausmus, raumen\u0173 skausm\u0105, m\u0117\u0161lung\u012f ir stres\u0105. Apie tai n\u0117ra daug mokslini\u0173 tyrim\u0173. Kai kurie \u017emon\u0117s j\u0105 geria d\u0117l magnio kiekio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kaip teisingai skaityti magnio papild\u0173 etiketes?<\/h2>\n\n\n\n<p>Nor\u0117dami su\u017einoti, kiek magnio i\u0161 tikr\u0173j\u0173 gaunate, skaitykite etiket\u0119.&nbsp;<\/p>\n\n\n\n<p>Jei joje para\u0161yta \u201emagnis i\u0161 magnio glicinato &#8211; 140mg\u201c, tai rei\u0161kia, kad gausite 140mg elementinio magnio atom\u0173.&nbsp;<\/p>\n\n\n\n<p>Jei joje para\u0161yta \u201emagnio glicinatas &#8211; 1000mg\u201c, tai rei\u0161kia, kad gausite 1000mg magnio glicinato, o ne elementinio magnio. Magnis sudaro apytiksliai 14% magnio glicinato molekul\u0117s svorio. Taigi, gausite apie 140mg elementinio magnio atom\u0173. Tai sudaro apie \u2153 suaugusi\u0173 vyr\u0173 rekomenduojamos dienos normos ir apie 40% dienos normos moterims.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kiek magnio galite saugiai suvartoti kiekvien\u0105 dien\u0105?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06-1024x512.jpg\" alt=\"\u0160ie bolivini\u0173 baland\u0173 laukai turi begales magnio \n\" class=\"wp-image-161226\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/la-guida-definitiva-agli-integratori-di-magnesio-06.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Rekomenduojama dienos norma priklauso nuo am\u017eiaus ir lyties. Suaugusiems vyrams \u012fprastai reikia 400-420mg. Suaugusioms moterims, kurios n\u0117ra n\u0117\u0161\u010dios, \u0161is skai\u010dius krenta iki 310-320mg. N\u0117\u0161\u010diosioms reikia nuo 350mg iki 360mg. Kai kuriems \u017emon\u0117ms jo reikia daugiau, kitiems &#8211; ma\u017eiau. (24)&nbsp;<\/p>\n\n\n\n<p>Da\u017enas alkoholio vartojimas ir kai kurios kitos ligos gali suma\u017einti k\u016bno sunaudojamo magnio kiek\u012f. Didelis cinko suvartojimas taip pat gali paveikti magnio \u012fsisavinim\u0105. Tam, kad u\u017e tai atsigriebtum\u0117te, galite vartoti daugiau magnio arba gerti geriau \u012fsisavinamus magnio papildus, tokius kaip magnio glicinatas. (24)&nbsp;<\/p>\n\n\n\n<p>\u012eprastai, magnio perdozavimas n\u0117ra didel\u0117 problema. Jums gali prasid\u0117ti viduriavimas, bet j\u016bs\u0173 inkstai &#8211; jei tik yra sveiki &#8211; pa\u0161alins vis\u0105 pertekli\u0173. (24)&nbsp;<\/p>\n\n\n\n<p>Vir\u0161utin\u0117 riba gali kisti priklausomai nuo skirting\u0173 vyriausybini\u0173 agent\u016br\u0173 ir profesional\u0173 asociacij\u0173. Nenutolkite nuo rekomenduojamos dienos normas nepasitar\u0119 su gydytoju.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ar magnis turi \u0161alutin\u012f poveik\u012f, d\u0117l kurio tur\u0117\u010diau nerimauti?&nbsp;<\/h2>\n\n\n\n<p>Da\u017eniausias \u0161alutinis poveikis yra viduriavimas ir vir\u0161kinamasis diskomfortas. Kartais tai yra laikina ir j\u016bs\u0173 k\u016bnas teturi priprasti. Tai taip pat gali reik\u0161ti, kad suvartojote per daug magnio ir tur\u0117tum\u0117te suma\u017einti dienos doz\u0119.&nbsp;<\/p>\n\n\n\n<p>Pykinimas ir v\u0117mimas taip pat yra galimi, ta\u010diau \u0161ie \u0161alutiniai poveikiai yra daug retesni. (42)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Rimtas \u0161alutinis poveikis<\/h3>\n\n\n\n<p>Rimtas \u0161alutinis poveikis yra retas. Jis gali pasireik\u0161ti alergin\u0117mis reakcijomis, pavojingai \u017eemu kraujo spaudimu, sumu\u0161imu, l\u0117tu kv\u0117pavimu ir koma. Dauguma \u0161i\u0173 simptom\u0173 gali reik\u0161ti, kad j\u016bs\u0173 k\u016bnas per greitai sukaup\u0117 per daug magnio. Jei jums pasirei\u0161k\u0117 bent vienas i\u0161 \u0161i\u0173 simptom\u0173, nedelsiant kreipkit\u0117s \u012f medikus. (42)<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">S\u0105veika su kitais vaistais<\/h3>\n\n\n\n<p>Magnis gali suma\u017einti antibiotik\u0173 efektyvum\u0105. Tai taip pat galioja bisfosfonatams, vartojamiems gydyti osteoporozei. Itin didel\u0117s cinko doz\u0117s gali blokuoti magnio \u012fsisavinim\u0105. Tai taip pat gali nutikti d\u0117l ilgalaikio per didelio alkoholio vartojimo. (24)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kod\u0117l MagEnhance sud\u0117tyje yra 3 magnio tipai?&nbsp;<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-04-300x300.jpg\" alt=\"MagEnhance magnio papildas\n\n\" class=\"wp-image-130564\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-04-300x300.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-04-150x150.jpg 150w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-04-100x100.jpg 100w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2019\/11\/magnesium-the-ultimate-supplement-guide-04.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/eu.intelligentlabs.org\/lt-lt\/produktas\/magenhance-geriausias-magnio-papildas\/\">Intelligent Labs MagEnhance papildas<\/a> maksimaliai padidina magnio lyg\u012f smegenyse ir k\u016bne bei padeda nuraminti mintis ir pagerinti pa\u017einimo funkcij\u0105.&nbsp;<\/p>\n\n\n\n<p><strong>Magnio l-treonatas <\/strong>(Magteinas) yra lengvai pasisavinamas smegen\u0173 ir centrin\u0117s nerv\u0173 sistemos.&nbsp;<\/p>\n\n\n\n<p><strong>Magnio glicinatas <\/strong>yra efektyviai pasisavinamas kit\u0173 k\u016bno dali\u0173 ir greitai padidina magnio lyg\u012f.&nbsp;<\/p>\n\n\n\n<p><strong>Magnio tauratas<\/strong> taurino pagalba nuramina mintis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apie \u0161\u012f pla\u010diausi\u0105 papild\u0173 gid\u0105&nbsp;<\/h2>\n\n\n\n<p>Tikim\u0117s, kad \u0161is gidas buvo naudingas. Medicinos mokslas pastoviai vystosi, tad nesitik\u0117kite, kad suteik\u0117me jums visi\u0161kai vis\u0105 egzistuojan\u010di\u0105 informacij\u0105 apie magn\u012f. Niekas negali to pa\u017ead\u0117ti.&nbsp;<\/p>\n\n\n\n<p>Taip pat, atminkite, kad informacija n\u0117ra gydytojo patarimo pakaitalas. Mes negalime tvirtinti, kad magnio papildai gydo ar padeda gydyti bet kokias ligas. Mes taip pat negalime tvirtinti, kad m\u016bs\u0173 turinys gali pad\u0117ti jums patiems diagnozuoti lig\u0105. Tik j\u016bs\u0173 gydytojas gali tinkamai diagnozuoti sveikatos sutrikimus ir nustatyti j\u0173 gydym\u0105.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Moksliniai \u0161altiniai:<\/h4>\n\n\n\n<p>1.&nbsp; de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015; 95(1): 1-46.<\/p>\n\n\n\n<p>2. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6): E730. <a href=\"https:\/\/jaoa.org\/article.aspx?articleid=2673882\" rel=\"noopener\">https:\/\/jaoa.org\/article.aspx?articleid=2673882<\/a> <\/p>\n\n\n\n<p>3. Rubin AH, Terasaki M, Sanui H. Major intracellular cations and growth control: correspondence among magnesium content, protein synthesis, and the onset of DNA synthesis in BALB\/c3T3 cells. Proc Natl Acad Sci USA. 1979;76(8):3917-21.<\/p>\n\n\n\n<p>4. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function J Am Osteopath Assoc. 2018; 118(3):181.<\/p>\n\n\n\n<p>5. Magnesium. Health Encyclopedia. University of Rochester Medical Center.<\/p>\n\n\n\n<p>6. DiNicolantonio JJ, O\u2019Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018; 5(1): e000668.<\/p>\n\n\n\n<p>7. Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017; 2017: 4179326.<\/p>\n\n\n\n<p>8. Legg TJ. Magnesium for Anxiety: Is It Effective? HealthLine. Reviewed March 20, 2019.<\/p>\n\n\n\n<p>9. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012; 17(12): 1161-9.<\/p>\n\n\n\n<p>10. Magnesium: Fact Sheet for Health Professionals. Office of Dietary Supplements. National Institutes of Health.<\/p>\n\n\n\n<p>11. de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015; 95(1): 1-46.<\/p>\n\n\n\n<p>12. Mazur A, Maier JA, Rock E, Gueux E, Nowacki W, Rayssiguier Y. Magnesium and the inflammatory response: potential physiopathological implications. Arch Biochem Biophys. 2007; 458(1): 48-56.<\/p>\n\n\n\n<p>13. Deans E. A controlled study of magnesium shows clinically significant improvement. Psychology Today. 2018.<\/p>\n\n\n\n<p>14. Key minerals to help control blood pressure. Harvard Health Letter. Harvard Medical School. 2019.<\/p>\n\n\n\n<p>15. Quaranta S, Buscaglia MA, Meroni MG, Colombo E, Cella S. Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Clin Drug Investig. 2007; 27(1): 51-8.<\/p>\n\n\n\n<p>16. Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-5.<\/p>\n\n\n\n<p>17. Broder J. Magnesium May Improve Memory. WebMD.<\/p>\n\n\n\n<p>18. Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013; 5(8): 3022-33.<\/p>\n\n\n\n<p>19. Magnesium. Arthritis Foundation. No date. Retrieved from https:\/\/www.arthritis.org\/living-with-arthritis\/treatments\/natural\/vitamins-minerals\/guide\/magnesium.php<\/p>\n\n\n\n<p>20. O\u2019Neill T. Magnesium for Constipation. Michigan Medicine. University of Michigan.<\/p>\n\n\n\n<p>21. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance. Nutrients. 2017; 9(9): E946.<\/p>\n\n\n\n<p>22. Chen YJ, Chen HY, Wang MF, Hsu MH, Liang WM, Cheng FC. Effects of magnesium on exercise performance and plasma glucose and lactate concentrations in rats using a novel blood-sampling technique. Appl Physiol Nutr Metab. 2009;34(6):1040-7.<\/p>\n\n\n\n<p>23. Blazek N. Magnesium helps prevent, manage asthma attacks. AANP Annual Meeting Coverage. Clinical Advisor. June 11, 2015.<\/p>\n\n\n\n<p>24. Magnesium: Fact Sheet for Consumers. Office of Dietary Supplements. National Institutes of Health.<\/p>\n\n\n\n<p>25. Magnesium. The World\u2019s Healthiest Foods. No date. Retrieved from http:\/\/www.whfoods.com\/genpage.php?tname=nutrient&amp;dbid=75 <\/p>\n\n\n\n<p>26. Magnesium Rich Food: How much magnesium does your body need and which foods are rich in the mineral? Cleveland Clinic.<\/p>\n\n\n\n<p>27. Spritzler F. 10 Magnesium-Rich Foods That Are Super Healthy. HealthLine. August 22, 2018.<\/p>\n\n\n\n<p>28. McCarty MF. Complementary vascular-protective actions of magnesium and taurine: a rationale for magnesium taurate. Med Hypotheses. 1996; 46(2): 89-100.<\/p>\n\n\n\n<p>29. Shrivastava P, Choudhary R, Nirmalkar U, et al. Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats Journal of Traditional and Complementary Medicine. 2019; 9(2): 119-123.<\/p>\n\n\n\n<p>30. Poleszak E. Benzodiazepine\/GABA(A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice. Pharmacol Rep. 2008; 60(4): 483-9.<\/p>\n\n\n\n<p>31. Ochoa-de la Paz L, Zenteno E, Gulias-Ca\u00f1izo R, Quiroz-Mercado H. Taurine and GABA neurotransmitter receptors, a relationship with therapeutic potential? Expert Review of Neurotherapeutics. 2019; 19(4): 289-291.<\/p>\n\n\n\n<p>32. Ginta D. Everything You Should Know About Magnesium Glycinate. HealthLine. Reviewed March 23, 2017.<\/p>\n\n\n\n<p>33. Wu B. The uses and benefits of magnesium glycinate. Medical News Today. Reviewed January 18, 2019.<\/p>\n\n\n\n<p>34. Magnesium Citrate oral solution. Cleveland Clinic.<\/p>\n\n\n\n<p>35. Magnesium Chloride: Compound Summary. PubChem. National Center for Biotechnology Information. U.S. National Library of Medicine.<\/p>\n\n\n\n<p>36. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001; 14(4): 257-62.<\/p>\n\n\n\n<p>37. M\u00fchlbauer B, Schwenk M, Coram WM, et al. Magnesium-L-aspartate-HCl and magnesium-oxide: bioavailability in healthy volunteers. Eur J Clin Pharmacol. 1991; 40(4): 437-8.<\/p>\n\n\n\n<p>38. Magnesium DR. WebMD<\/p>\n\n\n\n<p>39. Magnesium Gluconate: Compound Summary. PubChem. National Center for Biotechnology Information. U.S. National Library of Medicine.<\/p>\n\n\n\n<p>40. Magnesium Gluconate Dosage. Drugs A to Z. Drugs.com. Reviewed January 10, 2018<\/p>\n\n\n\n<p>41. Aspartates. Vitamins, Herbs, Dietary Supplements A-Z List. RxList.<\/p>\n\n\n\n<p>42. Magnesium. WebMD. No date. Retrieved from https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-998\/magnesium<\/p>\n\n\n\n<p>43. Lindberg JS, Zobitz MM, Poindexter JR, Pak CY. Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr. 1990;9(1):48-55.<\/p>\n\n\n\n<p>44. Heffley J. Magnesium taurate has considerable potential as a nutritional supplement, since both magnesium and taurine supplements improve a number of health conditions. Column: To Your Health. Austin Chronicle.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnis yra mineralas, itin svarbus \u0161imtams skirting\u0173 chemini\u0173 reakcij\u0173, vykstan\u010di\u0173 j\u016bs\u0173 organizme. Tinkamam j\u016bs\u0173 l\u0105steli\u0173 funkcionavimui reikalingas magnis. Magnis yra itin svarbus nerv\u0173, \u0161irdies bei raumen\u0173 ir skeleto sistemoms. 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