{"id":197087,"date":"2023-09-05T01:50:17","date_gmt":"2023-09-05T00:50:17","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/magnez-przewodnik-po-suplementach\/"},"modified":"2025-09-23T10:51:20","modified_gmt":"2025-09-23T09:51:20","slug":"magnez-przewodnik-po-suplementach","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/pl-pl\/magnez-przewodnik-po-suplementach\/","title":{"rendered":"Magnez: przewodnik po suplementach"},"content":{"rendered":"\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnez jest minera\u0142em niezb\u0119dnym do setek r\u00f3\u017cnych reakcji chemicznych w Twoim ciele. Twoje kom\u00f3rki potrzebuj\u0105 magnezu do prawid\u0142owego funkcjonowania. Magnez jest szczeg\u00f3lnie wa\u017cny dla uk\u0142adu nerwowego, sercowo-naczyniowego i szkieletowego. (1) Niestety wi\u0119kszo\u015b\u0107 ludzi ma niedob\u00f3r magnezu i dlatego potrzebuje suplementu magnezu.<\/span><\/span><\/p>\n\n\n\n<p><strong>Kilka z wielu funkcji magnezu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Umo\u017cliwia komunikacj\u0119 mi\u0119dzy neuronami (2)<\/li>\n\n\n\n<li>Pomaga tworzy\u0107 i naprawia\u0107 DNA (3)<\/li>\n\n\n\n<li>Wspomaga i przyspiesza tworzenie bia\u0142ek (3)<\/li>\n\n\n\n<li>Aktywuje witamin\u0119 D dla ko\u015bci oraz zdrowia uk\u0142adu odporno\u015bciowego (4)<\/li>\n\n\n\n<li>Odgrywa istotn\u0105 rol\u0119 w zamianie w\u0119glowodan\u00f3w, t\u0142uszcz\u00f3w oraz bia\u0142ek w energi\u0119 (5)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Wi\u0119kszo\u015b\u0107 ludzi cierpi na niedob\u00f3r magnezu<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n\n<p>Ten minera\u0142 jest tak wa\u017cny, a jednak du\u017cy procent z nas ma niedob\u00f3r magnezu! \u015arednie warto\u015bci r\u00f3\u017cni\u0105 si\u0119 w zale\u017cno\u015bci od kraju. Nawet w najbogatszych krajach na Ziemi odsetek os\u00f3b z niedoborem magnezu wynosi 70%-80%. (6)<\/p>\n\n\n\n<p>Niedob\u00f3r jest zwykle \u017ale zdiagnozowany, poniewa\u017c magnez w surowicy krwi stanowi zaledwie 1% ilo\u015bci obecnej w organizmie. W rzeczywisto\u015bci 80%-90% jest w mi\u0119\u015bniach i ko\u015bciach. Utrudnia to oszacowanie, ile os\u00f3b ma jego niedobory. (6)(7)<\/p>\n\n\n\n<p>Niniejszy przewodnik po suplementach magnezu ma na celu odpowiedzie\u0107 na wszystkie pytania dotycz\u0105ce magnezu w \u017cywno\u015bci i suplementach. Zawiera odniesienia do ponad 40 bada\u0144 naukowych i renomowanych stron medycznych. Je\u015bli po przeczytaniu nadal masz pytania lub w\u0105tpliwo\u015bci, nie wahaj si\u0119 do nas odezwa\u0107. Skontaktuj si\u0119 z nami lub zostaw komentarz poni\u017cej.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Jakie s\u0105 korzy\u015bci z magnezu w \u017cywno\u015bci oraz suplement\u00f3w magnezu?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/wp-content\/uploads\/sites\/10\/2019\/11\/magnez-przewodnik-po-suplementach-03.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"601\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03.jpg\" alt=\"burak li\u015bciowy jest jednym z najlepszych zielonych warzyw z wysok\u0105 zawarto\u015bci\u0105 magnezu\n\" class=\"wp-image-196957\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03-1024x513.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03-768x385.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-03-600x301.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p><strong>Lista<\/strong><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/zalety-stosowania-magnezu\/\"><strong> <\/strong><strong>zalet magnezu<\/strong><\/a><strong> jest d\u0142uga, ale poni\u017cej znajduj\u0105 si\u0119 jego najpopularniejsze korzy\u015bci:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uspokaja nerwy i niespokojne my\u015bli (8)<\/li>\n\n\n\n<li>Skraca czas przed za\u015bni\u0119ciem oraz zwi\u0119ksza efektywno\u015b\u0107 i d\u0142ugo\u015b\u0107 snu, podnosi poziom melatoniny i reniny (9)<\/li>\n\n\n\n<li>Zwi\u0119ksza energi\u0119 (10)(11)<\/li>\n\n\n\n<li>Zmniejsza stan zapalny (12)<\/li>\n\n\n\n<li>\u0141agodzi skurcze mi\u0119\u015bni zwi\u0105zane z niedoborem magnezu (13)<\/li>\n\n\n\n<li>Poprawia kr\u0105\u017cenie, ci\u015bnienie krwi i zdrowie serca (14)<\/li>\n\n\n\n<li>Jest najlepszym przyjacielem kobiet podczas epizod\u00f3w PMS (15)(16)<\/li>\n\n\n\n<li>Wspomaga pami\u0119\u0107 i uczenie si\u0119 (17)<\/li>\n\n\n\n<li>Zapobiega z\u0142amaniom ko\u015bci, gdy poziomy magnezu nie s\u0105 zbyt wysokie ani zbyt niskie (18)<\/li>\n\n\n\n<li>Wspiera zdrowie staw\u00f3w i utrzymanie chrz\u0105stki (19)<\/li>\n\n\n\n<li>Pomaga eliminowa\u0107 resztki po\u017cywienia i przyci\u0105ga wod\u0119 do jelit, utrzymuj\u0105c regularno\u015b\u0107 wypr\u00f3\u017cnie\u0144 (20)<\/li>\n\n\n\n<li>Poprawia wyniki sportowe i regeneracj\u0119 mi\u0119\u015bni (21)(22)<\/li>\n\n\n\n<li>Zmniejsza potrzeb\u0119 stosowania inhalator\u00f3w dla astmatyk\u00f3w (23)<\/li>\n\n\n\n<li>Pomaga redukowa\u0107 insulinooporno\u015b\u0107 (24)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Jakie s\u0105 objawy niedoboru magnezu?<\/strong><\/h2>\n\n\n\n<p><strong>Najpowszechniejsze objawy niedoboru magnezu obejmuj\u0105: <\/strong>(6)(10)(26)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skurcze mi\u0119\u015bni<\/li>\n\n\n\n<li>Migreny<\/li>\n\n\n\n<li>Bezsenno\u015b\u0107<\/li>\n\n\n\n<li>Mg\u0142\u0119 umys\u0142ow\u0105 i problemy z pami\u0119ci\u0105<\/li>\n\n\n\n<li>Osteoporoz\u0119 i wrodzon\u0105 \u0142amliwo\u015b\u0107 ko\u015bci<\/li>\n\n\n\n<li>Pr\u00f3chnic\u0119<\/li>\n\n\n\n<li>Zaburzenia erekcji<\/li>\n\n\n\n<li>Zaparcia<\/li>\n\n\n\n<li>Nieregularne bicie serca<\/li>\n\n\n\n<li>Niepok\u00f3j i depresj\u0119<\/li>\n\n\n\n<li>Zm\u0119czenie<\/li>\n\n\n\n<li>Utrat\u0119 apetytu.<\/li>\n<\/ul>\n\n\n\n<p>Skrajne przypadki mog\u0105 obejmowa\u0107 drgawki i konwulsje.<\/p>\n\n\n\n<p><strong>Uwaga:<\/strong> je\u015bli masz kilka z tych objaw\u00f3w, mog\u0105 one nie wynika\u0107 z niedoboru magnezu. Wiele z tych symptom\u00f3w pojawia si\u0119 r\u00f3wnie\u017c w innych zaburzeniach. Nie diagnozuj si\u0119 sam. Porozmawiaj ze swoim lekarzem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Jakie jedzenie zawiera najwy\u017csze warto\u015bci magnezu?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/wp-content\/uploads\/sites\/10\/2019\/11\/magnez-przewodnik-po-suplementach-04.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04.jpg\" alt=\"szpinakowe smoothie i surowy szpinak mog\u0105 zmaksymalizowa\u0107 przyjmowanie magnezu\n\" class=\"wp-image-196970\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-04-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p><strong>Jakie jedzenie zawiera najwy\u017csze warto\u015bci magnezu?<\/strong><\/p>\n\n\n\n<p>Produkty zielone, pe\u0142noziarniste, fasola i ryby s\u0105 \u015bwietnymi \u017ar\u00f3d\u0142ami magnezu.<\/p>\n\n\n\n<p><strong>Produkty zielone:<\/strong> zwyci\u0119zc\u0105 wydaje si\u0119 szpinak i buraki li\u015bciowe. (25)<\/p>\n\n\n\n<p><strong>Produkty pe\u0142noziarniste:<\/strong> Komosa ry\u017cowa znajduje si\u0119 na szczycie listy zb\u00f3\u017c lub blisko niej. M\u0105ka pe\u0142noziarnista ma sze\u015bciokrotnie wi\u0119ksz\u0105 ilo\u015bci\u0105 magnezu ni\u017c m\u0105ka bia\u0142a. (25)<\/p>\n\n\n\n<p><strong>Fasola:<\/strong> Podczas gdy wszystkie ziarna s\u0105 dobrym \u017ar\u00f3d\u0142em magnezu, na wyr\u00f3\u017cnienie zas\u0142uguje czarna fasola. (25)<\/p>\n\n\n\n<p><strong>Nasiona:<\/strong> Zacznij z dyni\u0105. Pestki s\u0142onecznika nie maj\u0105 tyle magnezu, co pestki dyni, ale maj\u0105 go o wiele wi\u0119cej ni\u017c wi\u0119kszo\u015b\u0107 innych produkt\u00f3w spo\u017cywczych.<\/p>\n\n\n\n<p><strong>Lista najlepszych produkt\u00f3w \u017cywno\u015bciowych z du\u017c\u0105 koncentracj\u0105 magnezu: <\/strong>(26)(27)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Orzechy takie jak migda\u0142y, orzechy ziemne i nerkowiec<\/li>\n\n\n\n<li>Mas\u0142o migda\u0142owe<\/li>\n\n\n\n<li>Mas\u0142o orzechowe<\/li>\n\n\n\n<li>Szpinak<\/li>\n\n\n\n<li>Buraki li\u015bciowe<\/li>\n\n\n\n<li>Broku\u0142y<\/li>\n\n\n\n<li>Awokado<\/li>\n\n\n\n<li>Ziemniaki<\/li>\n\n\n\n<li>Ry\u017c, w szczeg\u00f3lno\u015bci ry\u017c br\u0105zowy<\/li>\n\n\n\n<li>Produkty pe\u0142noziarniste<\/li>\n\n\n\n<li>Jogurt<\/li>\n\n\n\n<li>Kefir<\/li>\n\n\n\n<li>Pestki dyni i s\u0142onecznika<\/li>\n\n\n\n<li>Czarna fasola<\/li>\n\n\n\n<li>Mleko sojowe<\/li>\n\n\n\n<li>Komosa ry\u017cowa<\/li>\n\n\n\n<li>Gorzka czekolada<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Jakie s\u0105 r\u00f3\u017cne rodzaje suplement\u00f3w magnezu?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n\n<p>A * oznacza<a href=\"https:\/\/www.intelligentlabs.org\/magenhance-magnesium-faqs\/\"> formy magnezu<\/a>, kt\u00f3rych Intelligent Labs u\u017cywa w swoim<a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/produkt\/magenhance-najlepszy-suplement-magnezu\/\"> suplemencie magnezu MagEnhance<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Taurynian magnezu *<\/strong><\/h3>\n\n\n\n<p>Jest to s\u00f3l z\u0142o\u017cona z magnezu i aminokwasu, tauryny. Najbardziej znany jest z tego, \u017ce wspiera zdrowie uk\u0142adu sercowo-naczyniowego i uspokaja umys\u0142. (28)(29)(44)<\/p>\n\n\n\n<p>Woda rozk\u0142ada j\u0105 na jony magnezu i tauryn\u0119. Oba maj\u0105 silne powinowactwo do receptor\u00f3w GABA. (30)(31)<\/p>\n\n\n\n<p>GABA to neuroprzeka\u017anik, kt\u00f3ry uspokaja aktywno\u015b\u0107 umys\u0142ow\u0105 i pomaga si\u0119 zrelaksowa\u0107. Bez tego nie mo\u017cesz si\u0119 odpr\u0119\u017cy\u0107 ani spa\u0107. Zar\u00f3wno magnez, jak i tauryna wspomagaj\u0105 kr\u0105\u017cenie krwi i serce oraz pomagaj\u0105 poprawi\u0107 funkcje poznawcze.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>L-treonian magnezu *<\/strong><\/h3>\n\n\n\n<p>Suplement ten zosta\u0142 opracowany przez naukowc\u00f3w z MIT i dw\u00f3ch innych uniwersytet\u00f3w. Ich celem by\u0142o stworzenie suplementu magnezu, kt\u00f3ry przekracza barier\u0119 krew-m\u00f3zg i podnosi poziom magnezu w m\u00f3zgu i kr\u0119gos\u0142upie.<\/p>\n\n\n\n<p>L-treonian magnezu<strong> <\/strong>\u2013 opatentowany pod nazw\u0105 Magtein \u2013 jest najbardziej znany z poprawiania pami\u0119ci i funkcji poznawczych oraz wyciszania dr\u0119cz\u0105cych i niespokojnych my\u015bli. Ludzie u\u017cywaj\u0105 go r\u00f3wnie\u017c w celu zmniejszenia objaw\u00f3w migreny.<\/p>\n\n\n\n<p>Bariera krew-m\u00f3zg powstrzymuje wi\u0119kszo\u015b\u0107 sk\u0142adnik\u00f3w od\u017cywczych, lek\u00f3w i toksyn przed dostaniem si\u0119 do m\u00f3zgu przez krew. L-treonian magnezu<strong> <\/strong>\u0142atwo dostaje si\u0119 do m\u00f3zgu. To sprawia, \u017ce jest to idealna forma poprawy funkcji poznawczych.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Glicynian magnezu *<\/strong><\/h3>\n\n\n\n<p>Powszechnie reklamowany jako jedna z najbardziej biodost\u0119pnych form, stosowana w celu zapewnienia zdrowego poziomu magnezu w ca\u0142ym ciele. Niestety nie przekracza bariery krew-m\u00f3zg. To doskona\u0142e uzupe\u0142nienie, kt\u00f3re dobrze komponuje si\u0119 z L-treonianem magnezu. (32)<\/p>\n\n\n\n<p>Glicynian magnezu jest r\u00f3wnie\u017c znany z tego, \u017ce jest \u0142agodny dla uk\u0142adu trawiennego. Suplementy magnezu mog\u0105 powodowa\u0107 biegunk\u0119 i inne objawy, je\u015bli za\u017cyjesz ich zbyt du\u017co. Zazwyczaj jest to tymczasowe. Ci, kt\u00f3rzy nadal maj\u0105 takie problemy z innymi formami magnezu, cz\u0119sto zg\u0142aszaj\u0105 mniej lub nie maj\u0105 \u017cadnych problem\u00f3w z tym suplementem. (33)<\/p>\n\n\n\n<p>Glicynian magnezu pomaga uspokoi\u0107 umys\u0142. (32)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cytrynian magnezu<\/strong><\/h3>\n\n\n\n<p>Reputacja w leczeniu zapar\u0107 przyczynia si\u0119 do popularno\u015bci tego suplementu. Ludzie, kt\u00f3rzy szukaj\u0105 efekt\u00f3w przeczyszczaj\u0105cych magnezu, mog\u0105 wybra\u0107 t\u0119 posta\u0107 zamiast innych. Lekarze nazywaj\u0105 j\u0105 przeczyszczaj\u0105cym roztworem soli. Innym powszechnym zastosowaniem jest walka z chorob\u0105 refluksow\u0105 prze\u0142yku. Ta forma posiada r\u00f3wnie\u017c wszystkie inne zalety magnezu. (34)<\/p>\n\n\n\n<p>Cytrynian magnezu jest sol\u0105 rozpuszczaln\u0105 w wodzie. Oko\u0142o 11% jego masy to pierwiastkowe atomy magnezu. Te 11% ma wy\u017cszy wska\u017anik absorpcji ni\u017c wi\u0119kszo\u015b\u0107 innych postaci suplement\u00f3w magnezowych. (43)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Chlorek magnezu<\/strong><\/h3>\n\n\n\n<p>\u201eP\u0142atki magnezowe\u201d to popularna nazwa tej formy. Cz\u0105steczka sk\u0142ada si\u0119 z atomu magnezu i dw\u00f3ch atom\u00f3w chloru i jest bardzo dobrze rozpuszczalna w wodzie. (35)<\/p>\n\n\n\n<p>Chlorek magnezu jest bardzo dobrze absorbowany przez organizm. (36)<\/p>\n\n\n\n<p>Najcz\u0119stsze zastosowania to podniesienie poziomu magnezu we krwi oraz zmniejszenie zgagi i niestrawno\u015bci kwasu. (38)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Glukonian magnezu<\/strong><\/h3>\n\n\n\n<p>Ta s\u00f3l magnezowa jest bardzo \u0142atwo przyswajalna przez organizm. Nawet w\u015br\u00f3d niesolnych form znana jest z wysokiej absorpcji. (39)<\/p>\n\n\n\n<p>Z drugiej strony tabletka 500 mg tego produktu mo\u017ce dawa\u0107 jedynie oko\u0142o 25 mg rzeczywistego magnezu. Wynika to z faktu, \u017ce magnez stanowi zaledwie 5% cz\u0105steczki. (40)<\/p>\n\n\n\n<p>Osoby cierpi\u0105ce na skurcze n\u00f3g, migreny i niekt\u00f3re problemy jelitowe si\u0119gaj\u0105 po t\u0119 posta\u0107 w du\u017cej liczbie. Glukonian magnezu nie zaburza dzia\u0142ania uk\u0142adu pokarmowego.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tlenek magnezu<\/strong><\/h3>\n\n\n\n<p>Najcz\u0119stsza forma na p\u00f3\u0142kach aptecznych i w sklepach spo\u017cywczych \u2013 s\u00f3l magnezowa. Jest znana jako suplement magnezu og\u00f3lnego zastosowania. Jej dawka 500 mg daje oko\u0142o 300 mg rzeczywistego magnezu. Z drugiej strony nie jest przyswajalna przez organizm tak dobrze, jak inne formy. Oznacza to, \u017ce mo\u017cna dosta\u0107 4% z 300 mg (36)(37)<\/p>\n\n\n\n<p>Je\u015bli masz sk\u0142onno\u015b\u0107 do dzia\u0142a\u0144 niepo\u017c\u0105danych, takich jak biegunka lub alergie, wypr\u00f3buj inn\u0105 posta\u0107.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mleczan magnezu<\/strong><\/h3>\n\n\n\n<p>Ta forma okaza\u0142a si\u0119 \u0142atwo przyswaja\u0107 do organizmu. Jest \u015bwietna do og\u00f3lnego u\u017cytku i \u0142atwo si\u0119 wch\u0142ania. (36)<\/p>\n\n\n\n<p>U\u017cytkownicy zg\u0142aszaj\u0105 mniej skutk\u00f3w ubocznych w por\u00f3wnaniu do tlenku magnezu i niekt\u00f3rych innych postaci.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Asparaginian magnezu<\/strong><\/h3>\n\n\n\n<p>Dobrze si\u0119 wch\u0142ania w por\u00f3wnaniu do tlenku magnezu, najcz\u0119stszej formy suplementu. (36)(37)<\/p>\n\n\n\n<p>Asparaginiany to aminokwasy znane ze zwi\u0119kszania absorpcji niekt\u00f3rych minera\u0142\u00f3w do organizmu. Magnez jest jednym z tych minera\u0142\u00f3w. (41)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Siarczan magnezu<\/strong><\/h3>\n\n\n\n<p>Bardziej znany jako s\u00f3l Epsom, kt\u00f3rej ludzie u\u017cywaj\u0105 do k\u0105pieli mineralnych. Cz\u0119sto wykorzystywana do nas\u0105czania ok\u0142ad\u00f3w, aby zmniejszy\u0107 stan zapalny, b\u00f3le mi\u0119\u015bni i inne, skurcze oraz stres. Nie ma jeszcze wielu bada\u0144 naukowych na ten temat. Niekt\u00f3re osoby u\u017cywaj\u0105 jej wewn\u0119trznie w celu przyjmowania magnezu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Jak poprawnie odczyta\u0107 etykiet\u0119 suplementu magnezu?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n\n<p>\u017beby dowiedzie\u0107 si\u0119, ile magnezu faktycznie otrzymujesz, przeczytaj etykiet\u0119.<\/p>\n\n\n\n<p>Je\u015bli jest na niej napisane: \u201eMagnez z glicynianu magnezu \u2013 140 mg\u201d, oznacza to, \u017ce otrzymujesz 140 mg elementarnych atom\u00f3w magnezu.<\/p>\n\n\n\n<p>Je\u015bli jest na niej napisane: \u201eGlicynian magnezu \u2013 1000 mg\u201d, oznacza to, \u017ce otrzymujesz 1000 mg z glicynianu magnezu, a nie z magnezu elementarnego. Magnez stanowi oko\u0142o 14% masy cz\u0105steczki glicynianu magnezu. Dlatego otrzymujesz oko\u0142o 140 mg elementarnych atom\u00f3w magnezu. Jest to oko\u0142o 1\/3 zalecanego dziennego spo\u017cycia dla doros\u0142ych m\u0119\u017cczyzn i nieco ponad 40% dla kobiet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Ile magnezu mo\u017cna bezpiecznie przyjmowa\u0107 ka\u017cdego dnia?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/wp-content\/uploads\/sites\/10\/2019\/11\/magnez-przewodnik-po-suplementach-05.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03.jpg\" alt=\"pole komosy ry\u017cowej z mn\u00f3stwem magnezu\" class=\"wp-image-181722\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnesium-de-ultieme-supplementengids-03-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p>Zalecane dzienne spo\u017cycie r\u00f3\u017cni si\u0119 w zale\u017cno\u015bci od wieku i p\u0142ci. Doro\u015bli m\u0119\u017cczy\u017ani zazwyczaj potrzebuj\u0105 400-420 mg. W przypadku doros\u0142ych kobiet nieb\u0119d\u0105cych w ci\u0105\u017cy liczba ta spada do 310-320 mg. Kobiety w ci\u0105\u017cy potrzebuj\u0105 od 350 mg do 360 mg. Niekt\u00f3rzy ludzie potrzebuj\u0105 wi\u0119cej, a inni mniej. (24)<\/p>\n\n\n\n<p>Nadmierne spo\u017cywanie alkoholu i niekt\u00f3re choroby mog\u0105 obni\u017cy\u0107 ilo\u015b\u0107 zu\u017cywan\u0105 przez Twoje cia\u0142o. Wysokie zu\u017cycie cynku mo\u017ce r\u00f3wnie\u017c zak\u0142\u00f3ca\u0107 wch\u0142anianie magnezu. Aby to zrekompensowa\u0107, mo\u017cesz spo\u017cywa\u0107 wi\u0119ksze ilo\u015bci magnezu lub suplement o wysokiej absorpcji, taki jak glicynian magnezu. (24)<\/p>\n\n\n\n<p>Przedawkowanie magnezu zwykle nie jest wielkim problemem. Mo\u017cesz dosta\u0107 biegunk\u0119, ale Twoje nerki \u2013 zak\u0142adaj\u0105c, \u017ce s\u0105 zdrowe \u2013 pozb\u0119d\u0105 si\u0119 jego nadmiaru. (24)<\/p>\n\n\n\n<p>G\u00f3rne limity mog\u0105 si\u0119 r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od r\u00f3\u017cnych agencji rz\u0105dowych i samorz\u0105d\u00f3w zawodowych. Nie odchod\u017a zbyt daleko od zalecanego dziennego spo\u017cycia bez konsultacji z lekarzem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Czy s\u0105 jakie\u015b efekty uboczne lub interakcje, kt\u00f3re powinny mnie martwi\u0107?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n\n<p>Najcz\u0119stsze dzia\u0142ania niepo\u017c\u0105dane to lu\u017ane stolce i dyskomfort trawienny. Czasami jest to tymczasowe i sko\u0144czy si\u0119, kiedy Twoje cia\u0142o przyzwyczai si\u0119 do suplementacji. Mo\u017ce to r\u00f3wnie\u017c oznacza\u0107, \u017ce spo\u017cyto za du\u017co magnezu i \u017ce powinno si\u0119 obni\u017cy\u0107 dzienn\u0105 dawk\u0119.<\/p>\n\n\n\n<p>Mog\u0105 r\u00f3wnie\u017c wyst\u0105pi\u0107 nudno\u015bci i wymioty, ale te dzia\u0142ania niepo\u017c\u0105dane wyst\u0119puj\u0105 rzadziej. (42)<\/p>\n\n\n\n<p><strong>Powa\u017cne efekty uboczne<\/strong><\/p>\n\n\n\n<p>Powa\u017cne dzia\u0142ania niepo\u017c\u0105dane wyst\u0119puj\u0105 rzadko. Nale\u017c\u0105 do nich reakcje alergiczne, niebezpiecznie niskie ci\u015bnienie krwi, spl\u0105tanie, powolne oddychanie i \u015bpi\u0105czka. Wi\u0119kszo\u015b\u0107 tych objaw\u00f3w mo\u017ce oznacza\u0107, \u017ce w organizmie zgromadzono zbyt du\u017co magnezu w kr\u00f3tkim czasie. Je\u015bli wyst\u0105pi kt\u00f3rykolwiek w tych objaw\u00f3w, natychmiast skontaktuj si\u0119 z lekarzem. (42)<\/p>\n\n\n\n<p><strong>Interakcje<\/strong><\/p>\n\n\n\n<p>Magnez mo\u017ce obni\u017cy\u0107 efektywno\u015b\u0107 antybiotyk\u00f3w. To samo dotyczy bisfosfonian\u00f3w stosowanych w leczeniu osteoporozy. Nadmierne dawki cynku oraz nadu\u017cywanie alkoholu mog\u0105 zablokowa\u0107 wch\u0142anianie magnezu. (24)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>Dlaczego suplement magnezu MagEnhance ma a\u017c trzy formy magnezu?<\/strong><\/span><\/span><\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-medium\"><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/wp-content\/uploads\/sites\/10\/2019\/11\/magnez-przewodnik-po-suplementach-06.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-06-300x300.jpg\" alt=\"suplement magnezu MagEnhance\" class=\"wp-image-196996\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-06-300x300.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-06-150x150.jpg 150w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-06-100x100.jpg 100w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/magnez-przewodnik-po-suplementach-06.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/eu.intelligentlabs.org\/pl-pl\/produkt\/magenhance-najlepszy-suplement-magnezu\/\">Suplement magnezu MagEnhance od Intelligent Labs<\/a> zosta\u0142 stworzony, \u017ceby zmaksymalizowa\u0107 poziomy magnezu w m\u00f3zgu i organizmie, jednocze\u015bnie uspokajaj\u0105c umys\u0142 i zwi\u0119kszaj\u0105c mo\u017cliwo\u015bci poznawcze.<\/p>\n\n\n\n<p><strong>L-treonian magnezu <\/strong>(Magtein) jest \u0142atwo wch\u0142aniany do m\u00f3zgu i o\u015brodkowego uk\u0142adu nerwowego.<\/p>\n\n\n\n<p><strong>Glicynian magnezu <\/strong>skutecznie wch\u0142ania si\u0119 do cia\u0142a i szybko podnosi poziom magnezu.<\/p>\n\n\n\n<p><strong>Taurynian magnezu <\/strong>uspokaja umys\u0142 za pomoc\u0105 tauryny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Informacje o tym przewodniku po suplementach<\/strong><\/h2>\n\n\n\n<p>Mamy nadziej\u0119, \u017ce ten poradnik b\u0119dzie pomocny. Nauki medyczne ewoluuj\u0105 z czasem. Dlatego nie zak\u0142adaj, \u017ce przekazali\u015bmy Ci absolutnie wszystkie informacje na temat magnezu. Nikt nie mo\u017ce tego obieca\u0107.<\/p>\n\n\n\n<p>Pami\u0119taj r\u00f3wnie\u017c, \u017ce te informacje nie zast\u0119puj\u0105 porady Twojego lekarza. Nie mo\u017cemy napisa\u0107, \u017ce suplementy magnezu lecz\u0105 lub wylecz\u0105 ka\u017cd\u0105 chorob\u0119. Nie mo\u017cemy r\u00f3wnie\u017c stwierdzi\u0107, \u017ce nasze tre\u015bci mog\u0105 pom\u00f3c w samodzielnej diagnozie. Tylko Tw\u00f3j lekarz mo\u017ce postawi\u0107 odpowiednie diagnozy i zadecydowa\u0107 o leczeniu choroby.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><strong>\u0179r\u00f3d\u0142a naukowe:<\/strong><\/span><\/span><\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">de Baaij JH, Hoenderop JG, Bindels RJ. <\/span><span style=\"vertical-align: inherit;\">Magnesium in man: implications for health and disease. <\/span><span style=\"vertical-align: inherit;\">Physiol Rev. <\/span><span style=\"vertical-align: inherit;\">2015; <\/span><span style=\"vertical-align: inherit;\">95 (1): 1-46. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540137\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540137<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Kirkland AE, Sarlo GL, Holton KF. <\/span><span style=\"vertical-align: inherit;\">The Rolhttps: \/\/jaoa.org\/article.aspx? Articleid = 2673882e of Magnesium in Neurological Disorders. <\/span><span style=\"vertical-align: inherit;\">Nutrients. <\/span><span style=\"vertical-align: inherit;\">2018; 10 (6): E730. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024559\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024559\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">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. <\/span><span style=\"vertical-align: inherit;\">Proc Natl Acad Sci USA. <\/span><span style=\"vertical-align: inherit;\">1979; 76 (8): 3917-21. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/291049?dopt=Abstract\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/291049?dopt=Abstract<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Uwitonze AM, Razzaque MS. <\/span><span style=\"vertical-align: inherit;\">Role of Magnesium in Vitamin D Activation and Function J Am Osteopath Assoc. <\/span><span style=\"vertical-align: inherit;\">2018; <\/span><span style=\"vertical-align: inherit;\">118 (3): 181. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/jaoa.org\/article.aspx?articleid=2673882\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/jaoa.org\/article.aspx?articleid=2673882<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium. <\/span><span style=\"vertical-align: inherit;\">Health Encyclopedia. <\/span><span style=\"vertical-align: inherit;\">University of Rochester Medical Center. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=19&amp;contentid=Magnesium\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?contenttypeid=19&amp;contentid=Magnesium<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">DiNicolantonio JJ, O&#8217;Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. <\/span><span style=\"vertical-align: inherit;\">Open heart <\/span><span style=\"vertical-align: inherit;\">2018; <\/span><span style=\"vertical-align: inherit;\">5 (1): e000668. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5786912\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Schwalfenberg GK, Genuis SJ. <\/span><span style=\"vertical-align: inherit;\">The Importance of Magnesium in Clinical Healthcare. <\/span><span style=\"vertical-align: inherit;\">Scientifica (Cairo). <\/span><span style=\"vertical-align: inherit;\">2017; <\/span><span style=\"vertical-align: inherit;\">2017: 4179326. Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5637834\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5637834\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Legg TJ. <\/span><span style=\"vertical-align: inherit;\">Magnesium for Anxiety: Is It Effective? <\/span><span style=\"vertical-align: inherit;\">HealthLine. <\/span><span style=\"vertical-align: inherit;\">Reviewed March 20, 2019. Retrieved from <\/span><\/span><a href=\"https:\/\/www.healthline.com\/health\/magnesium-anxiety\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.healthline.com\/health\/magnesium-anxiety<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">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. <\/span><span style=\"vertical-align: inherit;\">J Res Med Sci. <\/span><span style=\"vertical-align: inherit;\">2012; <\/span><span style=\"vertical-align: inherit;\">17 (12): 1161-9. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23853635\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23853635<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium: Fact Sheet for Health Professionals. <\/span><span style=\"vertical-align: inherit;\">Office of Dietary Supplements. <\/span><span style=\"vertical-align: inherit;\">National Institutes of Health. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">de Baaij JH, Hoenderop JG, Bindels RJ. <\/span><span style=\"vertical-align: inherit;\">Magnesium in man: implications for health and disease. <\/span><span style=\"vertical-align: inherit;\">Physiol Rev. <\/span><span style=\"vertical-align: inherit;\">2015; <\/span><span style=\"vertical-align: inherit;\">95 (1): 1-46. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540137\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540137<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Mazur A, Maier JA, Rock E, Gueux E, Nowacki W, Rayssiguier Y. Magnesium and the inflammatory response: potential physiopathological implications. <\/span><span style=\"vertical-align: inherit;\">Arch Biochem Biophys. <\/span><span style=\"vertical-align: inherit;\">2007; <\/span><span style=\"vertical-align: inherit;\">458 (1): 48-56. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16712775\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16712775<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Deans E. A controlled study of magnesium shows clinically significant improvement. <\/span><span style=\"vertical-align: inherit;\">Psychology Today. <\/span><span style=\"vertical-align: inherit;\">2018. Retrieved from <\/span><\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/evolutionary-psychiatry\/201801\/magnesium-depression\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.psychologytoday.com\/us\/blog\/evolutionary-psychiatry\/201801\/magnesium-depression<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Key minerals to help control blood pressure. <\/span><span style=\"vertical-align: inherit;\">Harvard Health Letter. <\/span><span style=\"vertical-align: inherit;\">Harvard Medical School. <\/span><span style=\"vertical-align: inherit;\">2019. Retrieved from <\/span><\/span><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/key-minerals-to-help-control-blood-pressure\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.health.harvard.edu\/heart-health\/key-minerals-to-help-control-blood-pressure<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">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. <\/span><span style=\"vertical-align: inherit;\">Clin Drug Investig. <\/span><span style=\"vertical-align: inherit;\">2007; <\/span><span style=\"vertical-align: inherit;\">27 (1): 51-8. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17177579\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17177579<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. <\/span><span style=\"vertical-align: inherit;\">Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. <\/span><span style=\"vertical-align: inherit;\">Iran J Nurs Midwifery Res. <\/span><span style=\"vertical-align: inherit;\">2010; 15 (Suppl 1): 401-5. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22069417\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22069417<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Broder J. Magnesium May Improve Memory. <\/span><span style=\"vertical-align: inherit;\">WebMD. <\/span><span style=\"vertical-align: inherit;\">Retrieved from 2010. Retrieved from <\/span><\/span><a href=\"https:\/\/www.webmd.com\/brain\/news\/20100127\/magnesium-may-improve-memory\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.webmd.com\/brain\/news\/20100127\/magnesium-may-improve-memory<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. <\/span><span style=\"vertical-align: inherit;\">Magnesium and osteoporosis: current state of knowledge and future research directions. <\/span><span style=\"vertical-align: inherit;\">Nutrients. <\/span><span style=\"vertical-align: inherit;\">2013; <\/span><span style=\"vertical-align: inherit;\">5 (8): 3022-33. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3775240\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3775240\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium. <\/span><span style=\"vertical-align: inherit;\">Arthritis Foundation. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.arthritis.org\/living-with-arthritis\/treatments\/natural\/vitamins-minerals\/guide\/magnesium.php\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.arthritis.org\/living-with-arthritis\/treatments\/natural\/vitamins-minerals\/guide\/magnesium.php<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">O&#8217;Neill T. Magnesium for Constipation. <\/span><span style=\"vertical-align: inherit;\">Michigan Medicine. <\/span><span style=\"vertical-align: inherit;\">University of Michigan. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"http:\/\/www.med.umich.edu\/1libr\/MBCP\/Magnesium.pdf\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">http:\/\/www.med.umich.edu\/1libr\/MBCP\/Magnesium.pdf<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance. <\/span><span style=\"vertical-align: inherit;\">Nutrients. <\/span><span style=\"vertical-align: inherit;\">2017; <\/span><span style=\"vertical-align: inherit;\">9 (9): E946. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622706\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5622706\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Chen YJ, Chen HY, Wang MF, Hsu MH, Liang WM, Cheng FC. <\/span><span style=\"vertical-align: inherit;\">Effects of magnesium on exercise performance and plasma glucose and lactate concentrations in rats using a novel blood-sampling technique. <\/span><span style=\"vertical-align: inherit;\">Appl Physiol Nutr Metab. <\/span><span style=\"vertical-align: inherit;\">2009; 34 (6): 1040-7. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20029512\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20029512<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Blazek N. Magnesium helps prevent, manage asthma attacks. <\/span><span style=\"vertical-align: inherit;\">AANP Annual Meeting Coverage. <\/span><span style=\"vertical-align: inherit;\">Clinical Advisor. <\/span><span style=\"vertical-align: inherit;\">June 11, 2015. Retrieved from <\/span><\/span><a href=\"https:\/\/www.clinicaladvisor.com\/home\/meeting-coverage\/aanp-2015-annual-meeting\/magnesium-helps-prevent-manage-asthma-attacks\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.clinicaladvisor.com\/home\/meeting-coverage\/aanp-2015-annual-meeting\/magnesium-helps-prevent-manage-asthma-attacks\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium: Fact Sheet for Consumers. <\/span><span style=\"vertical-align: inherit;\">Office of Dietary Supplements. <\/span><span style=\"vertical-align: inherit;\">National Institutes of Health. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium. <\/span><span style=\"vertical-align: inherit;\">The World&#8217;s Healthiest Foods. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"http:\/\/www.whfoods.com\/genpage.php?tname=nutrient&amp;dbid=75\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">http:\/\/www.whfoods.com\/genpage.php?tname=nutrient&amp;dbid=75<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium Rich Food: How much magnesium does your body need and which foods are rich in the mineral? <\/span><span style=\"vertical-align: inherit;\">Cleveland Clinic. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/15650-magnesium-rich-food\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/my.clevelandclinic.org\/health\/articles\/15650-magnesium-rich-food<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Spritzler F. 10 Magnesium-Rich Foods That Are Super Healthy. <\/span><span style=\"vertical-align: inherit;\">HealthLine. <\/span><span style=\"vertical-align: inherit;\">August 22, 2018. Retrieved from <\/span><\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/10-foods-high-in-magnesium\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.healthline.com\/nutrition\/10-foods-high-in-magnesium<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">McCarty MF. <\/span><span style=\"vertical-align: inherit;\">Complementary vascular-protective actions of magnesium and taurine: a rationale for magnesium taurate. <\/span><span style=\"vertical-align: inherit;\">Med Hypotheses. <\/span><span style=\"vertical-align: inherit;\">1996; <\/span><span style=\"vertical-align: inherit;\">46 (2): 89-100. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8692051\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8692051<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Shrivastava P, Choudhary R, \u200b\u200bNirmalkar U, et al. <\/span><span style=\"vertical-align: inherit;\">Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats Journal of Traditional and Complementary Medicine. <\/span><span style=\"vertical-align: inherit;\">2019; <\/span><span style=\"vertical-align: inherit;\">9 (2): 119-123. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S222541101730072X\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.sciencedirect.com\/science\/article\/pii\/S222541101730072X<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Poleszak E. Benzodiazepine \/ GABA (A) receptors are involved in magnesium-induced anxiolytic-like behavior in mice. <\/span><span style=\"vertical-align: inherit;\">Pharmacol Rep. <\/span><span style=\"vertical-align: inherit;\">2008; <\/span><span style=\"vertical-align: inherit;\">60 (4): 483-9. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18799816\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18799816<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ochoa-de la Paz L, Zenteno E, Gulias-Ca\u00f1izo R, Quiroz-Mercado H. Taurine and GABA neurotransmitter receptors, a relationship with therapeutic potential? <\/span><span style=\"vertical-align: inherit;\">Expert Review of Neurotherapeutics. <\/span><span style=\"vertical-align: inherit;\">2019; <\/span><span style=\"vertical-align: inherit;\">19 (4): 289-291. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/14737175.2019.1593827\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/14737175.2019.1593827<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Ginta D. Everything You Should Know About Magnesium Glycinate. <\/span><span style=\"vertical-align: inherit;\">HealthLine. <\/span><span style=\"vertical-align: inherit;\">Reviewed March 23, 2017. Retrieved from <\/span><\/span><a href=\"https:\/\/www.healthline.com\/health\/magnesium-glycinate\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.healthline.com\/health\/magnesium-glycinate<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Wu B. The uses and benefits of magnesium glycinate. <\/span><span style=\"vertical-align: inherit;\">Medical News Today. <\/span><span style=\"vertical-align: inherit;\">Reviewed January 18, 2019. Retrieved from <\/span><\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/315372.php\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.medicalnewstoday.com\/articles\/315372.php<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium Citrate oral solution. <\/span><span style=\"vertical-align: inherit;\">Cleveland Clinic. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/drugs\/20745-magnesium-citrate-oral-solution\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/my.clevelandclinic.org\/health\/drugs\/20745-magnesium-citrate-oral-solution<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium Chloride: Compound Summary. <\/span><span style=\"vertical-align: inherit;\">PubChem. <\/span><span style=\"vertical-align: inherit;\">National Center for Biotechnology Information. <\/span><span style=\"vertical-align: inherit;\">US National Library of Medicine. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Magnesium-chloride\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/pubchem.ncbi.nlm.nih.gov\/compound\/Magnesium-chloride<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. <\/span><span style=\"vertical-align: inherit;\">Magnet Res. <\/span><span style=\"vertical-align: inherit;\">2001; <\/span><span style=\"vertical-align: inherit;\">14 (4): 257-62. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11794633?dopt=Abstract\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11794633?dopt=Abstract<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">M\u00fchlbauer B, Schwenk M, Coram WM, et al. <\/span><span style=\"vertical-align: inherit;\">Magnesium-L-aspartate-HCl and magnesium-oxide: bioavailability in healthy volunteers. <\/span><span style=\"vertical-align: inherit;\">Eur J Clin Pharmacol. <\/span><span style=\"vertical-align: inherit;\">1991; <\/span><span style=\"vertical-align: inherit;\">40 (4): 437-8. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.researchgate.net\/publication\/21106199_Magnesium-L-aspartate-HCl_and_magnesium-oxide_bioavailability_in_healthy_volunteers\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.researchgate.net\/publication\/21106199_Magnesium-L-aspartate-HCl_and_magnesium-oxide_bioavailability_in_healthy_volunteers<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium DR. <\/span><span style=\"vertical-align: inherit;\">WebMD. <\/span><span style=\"vertical-align: inherit;\">No date. <\/span><span style=\"vertical-align: inherit;\">Retrieved from <\/span><\/span><a href=\"https:\/\/www.webmd.com\/drugs\/2\/drug-10702\/magnesium-chloride-oral\/details\" rel=\"noopener\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">https:\/\/www.webmd.com\/drugs\/2\/drug-10702\/magnesium-chloride-oral\/details<\/span><\/span><\/a><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium Gluconate: Compound Summary. <\/span><span style=\"vertical-align: inherit;\">PubChem. <\/span><span style=\"vertical-align: inherit;\">National Center for Biotechnology Information. <\/span><span style=\"vertical-align: inherit;\">US National Library of Medicine.<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium Gluconate Dosage. <\/span><span style=\"vertical-align: inherit;\">Drugs A to Z. Drugs.com. <\/span><span style=\"vertical-align: inherit;\">Reviewed January 10, 2018. Retrieved from https:\/\/www.drugs.com\/dosage\/magnesium-gluconate.html<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aspartates. <\/span><span style=\"vertical-align: inherit;\">Vitamins, Herbs, Dietary Supplements AZ List. <\/span><span style=\"vertical-align: inherit;\">RxList. <\/span><span style=\"vertical-align: inherit;\">No date.<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Magnesium. <\/span><span style=\"vertical-align: inherit;\">WebMD. <\/span><span style=\"vertical-align: inherit;\">No date.<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lindberg JS, Zobitz MM, Poindexter JR, Pak CY. <\/span><span style=\"vertical-align: inherit;\">Magnesium bioavailability from magnesium citrate and magnesium oxide. <\/span><span style=\"vertical-align: inherit;\">J Am Coll Nutr. <\/span><span style=\"vertical-align: inherit;\">1990; 9 (1): 48-55.<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Heffley J. Magnesium taurate has considerable potential as a nutritional supplement, since both magnesium and taurine supplements improve a number of health conditions. <\/span><span style=\"vertical-align: inherit;\">Column: To Your Health. <\/span><span style=\"vertical-align: inherit;\">Austin Chronical.<\/span><\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Magnez jest minera\u0142em niezb\u0119dnym do setek r\u00f3\u017cnych reakcji chemicznych w Twoim ciele. Twoje kom\u00f3rki potrzebuj\u0105 magnezu do prawid\u0142owego funkcjonowania. Magnez jest szczeg\u00f3lnie wa\u017cny dla uk\u0142adu nerwowego, sercowo-naczyniowego i szkieletowego. (1) Niestety wi\u0119kszo\u015b\u0107 ludzi ma niedob\u00f3r magnezu i dlatego potrzebuje suplementu magnezu. 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