magnesium

How does not having enough magnesium impact our body?

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For society and science, aging healthily and having a good quality of life in the last years of life It is a goal that we want to reach little by little. Gene therapies, evidence that do exercise of strength is the best and even having a good diet These are some of the keys we know to be able to have very healthy aging. But to this list now we must add the magnesium. On everyone’s lips. The magnesium supplementation It is something that is quite fashionable right now in society in general due to the supposed benefits that having optimal levels of this mineral can have. But now it is being seen that magnesium deficiency is not only tremendously common as we age, but it acts as a catalyst for our body to age worse and faster. There are studies. To verify the effect of magnesium on our old age, we have to look at the research that science has done on the matter. In this case, in the biology of aging they are guided by what they call the ‘hallmarks of aging’that is, marks of aging in the genetic material that dictate how and why our cells deteriorate. Here is a review from 2024 put on the table that magnesium is directly related to each and every one of these markers. We are talking about DNA instability, shortening of telomeres, which are essential to protect the genetic material, dysfunction of the mitochondria, which are the ‘energy factories’ and the dreaded chronic inflammation. And it has been seen. Studies done in the laboratory had already warned us of this. In 2008 It was shown that when a type of human cell was cultured in a magnesium-poor environment, it entered programmed senescence. That is, they age suddenly. Here it was seen how tissue aging markers began to increase and telomeres shortened rapidly. Basically, the cell loses its ability to repair itself and goes into an “early retirement” mode. Its consequences. This accelerated cellular aging not only remains in the microscope, but has great consequences in the human body that results in what is known in medicine as ‘inflammation‘, that is, the chronic low-grade inflammation that is associated with age. In this way, chronic magnesium deficiency favors the production of free radicals and pro-inflammatory cytokines, and this oxidative cascade has a direct impact on protein. Klothopopularly known as the “anti-aging protein.” And it is that this protective protein of our cells, without magnesium, it seems to function much worse. In the day to day. Here science suggests that having low levels of magnesium in the blood increases up to 24% the risk of dementia and cognitive decline. And in the case of muscle, it occurs a loss of muscle mass and strengthwhich is one of the great dangers in the elderly. Why is there a deficit? As we age, our body becomes inefficient at processing this mineral, which results in the The intestine absorbs less magnesium from food and the kidneys excrete more through urine. Yes to this we add diets which may be poorer at certain ages, along with more typical age-related diseases, such as type 2 diabetes, the result may be a drop in magnesium. The supplementation. Although it may be very easy, given all this, to start taking magnesium pills daily, the truth is that it is not necessary. In this case, the clinical approach proposed is to have personalized supplementation with a diet rich in magnesiumwith more green leafy vegetables and legumes. But in addition, it is also important to measure how much magnesium we have in our blood with an analysis to decide whether to take supplementation or not. The problem is that today having a magnesium supplement is within everyone’s reach, finding it on supermarket shelves. But we must insist that, before starting to take a pill, we must see if we really need it. Images | MIND FAVOR Daniel Franco In Xataka | Which dietary supplements really work and which don’t, in a great graph

There are people obsessed with consuming magnesium as a supplement when the best way is to put it in your diet

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We live in the era of biological optimization, where The strange thing without a doubt is not taking dietary supplements from the supermarket such as magnesium, collagen, calcium, various vitamins… Magnesium in particular is sold as an almost magical way of sleep betterreduce anxiety and recover muscle. But the truth is that we are forgetting the most important thing: We have all this in food. The reminder. With so many food supplements (which often do not come cheap), sometimes we forget that we have these nutrients in the supermarket in different presentations. This is something in which Doctor Federica AmatiChief Nutritionist at ZOE Science & Nutrition, has put its finger on the sore spot of the supplement industry: For the vast majority of the population, there are plenty of pills and no food. Why magnesium matters. There is an obsession with taking this mineral, and the reality is that it makes sense because its functions are critical for our body to function correctly. Its fundamental role in many metabolic reactions of the body makes it essential for human survival, since without magnesium we would literally be extinct. And it is no wonder, because beyond being used to prevent cramps, it has important functions in energy production, DNA synthesis, metabolic control such as glucose levels, and also structural function by allowing bone to develop. Given its importance, the consumer logic seems simple: “If it’s so important, the more you take, the better”. But this is where science has to put the brakes on because a large amount does not always equal better performance. The best foods. One of the positions that we can have on the table right now is that magnesium supplements (and even others) are not necessary, unless it is known that there is a deficit. All this because it has a big problem: they are isolated. The problem with supplements is that they are isolated. NIH Office of Dietary Supplements (ODS) emphasizes that the food matrix It is irreplaceable. When you get magnesium from an almond or spinach, you’re not just ingesting the mineral, you’re getting fiber, phytochemicals, and other micronutrients that work together and that no pill can fully replicate. The daily doses. The official recommendations today indicate that the minimum levels of magnesium They are not unattainablesince for adult men between 400 and 420 mg per day are needed, while for women between 310 to 320 mg per day is sufficient. Low figures mean that they cannot be easily achieved with food by adjusting the shopping list without going to the pharmacy. Where can it be found. If the goal is to reach 400 mg daily, the strategy is not to look for supplemented foods, but to go back to the basics. In this case, science points because the food where we have the greatest amount of magnesium are seeds and nuts, where we find almonds, cashews and especially pumpkin and chia seeds. But in addition, it should also be noted that green leafy vegetables such as spinach or chard have chlorophyll in their composition, which also acts as a highly coveted magnesium reserve. All this without forgetting legumes and whole grains. Who needs supplements. Logically, they have a site, but it is by no means a universal recommendation for everyone who may have their requirements met with the diet. According to the ODS, there are different groups of people who may require this supplementation (under medical supervision). These are the following: Gastrointestinal disease such as celiac disease where nutrient absorption is compromised. Type 2 diabetes, since its pathophysiology causes a decrease in magnesium. Chronic alcohol consumption. Elderly people where absorption is naturally decreased. In these specific cases, the evidence indicates that supplementation can help improve parameters such as sleep quality or anxiety, but because they have an absorption problem. A previous visit to the doctor. Before starting supplementation of any type, it is best to go to your primary care doctor to verify in a blood test the nutritional deficiencies that you want to counteract. And our body does not store these minerals, meaning that anything taken in excess has no effect whatsoever. In Xataka | Which dietary supplements really work and which don’t, in a great graph

Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

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Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time. Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely. This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative. The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle. This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep. Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself. Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin. This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax. In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.” The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies. Different ways, different uses Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change. Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles. What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits. Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin. This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use. The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others. The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Vladislav Musekov / Beelith USA

China wants to revolutionize the hypersonic flight of airplanes and missiles with an explosive ingredient: magnesium

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China and the United States are immersed in a race that is not fought on the mainland, but in the air with a common goal: to achieve speeds of more than 7,000 km/h. Both have several hypersonic airplanes projects With potential both military and civil And, although the US seems more reserved, China from time to time goes out to the arena to talk about Your technological achievements. The latest is an engine capable of going to Mach 6 thanks to a fuel formula with a special ingredient: magnesium. Mach 6. When we talk about hypersonic speeds, what we use to measure it is the Mach 1. is the one that represents the speed of sound, established in 1,235 km/h. Thus, a Mach 2 speed would be twice the speed of sound. Well, what are testing At Beihang University in Beijing it is a technique that allows to double the thrust of current hypersonic engines to reach Mach 6 and higher speeds. It is difficult to get an idea of ​​the amounts we talk about, since we are talking about speeds of more than 2,000 meters per second or around 7,000 kilometers per hour. It would be like going from Madrid to New Delhi in an hour. That journey, currently, has between eight and ten hours. EITHER cross the Atlantic in three. Scramjets. The objective of the researchers is to redefine hypersonic aviation thanks to a combustion technique that, as we read in South China Morning Postpractically doubles the thrust of a scramjet engine. It is the abbreviation of “Supersonic Combustion Ramjets”, these Ramjets being reaction engines created to reach Mach 3 speeds. To function, the air enters the engine at high speed. They are motors without turbines that compress that air at supersonic speed (do not slowly subsuite like Ramjets) and then the fuel is injected. It can be hydrogen, but also kerosene, which is mixed with compressed air and, as a result, a supersonic jet of hot gases that propels the vehicle is generated. When it occurs for the first time, it is when the sound barrier is broken and something similar to an explosion is heard. “Secret” ingredient. The problem of Scramjet engines is that, at extreme speeds, the energy generated by fuel is stabilized, but adding magnesium to the fuel formula, the thing changes. The Chinese team chose magnesium being a metal with a violent reactivity. When the kerosene burns it generates residual, but when they inject magnesium dust, that CO₂ acts as an oxidant lighting the magnesium particles. Yang Qingchun is the project director and comments that “magnesium does not need atmospheric oxygen”, so those magnesium dust particles react in explosive shapes with the residual gases that were previously wasted, now releasing an additional energy. China hypersonic test vehicle Evidence. And they have tested. Under conditions that simulate a Mach 6 to 30 kilometers altitude flight and using commercial aircraft fuel, magnesium injection increased the thrust by 86.6% with a combustion efficiency of 65.1%. This allows to increase the 613 Newtons-second motor thrust per kilogram at 1,126 Newtons-Second per kilogram. At that speed, the kerosene burns practically completely, the magnesium dust turns to the contact and releases the heat between two and three times faster than only the kerosene. But speed is not the only advantage. Something crucial is not to overheat the turboreactor, so researchers have studied how to optimize the process to increase performance without a temperature increase. Thus, it is the kerosene that acts as a refrigerant of the motor walls through regenerative cooling. The magnesium, which is added later, burns in a “storm of supersonic fire”, according to the researchers, which is stabilized thanks to an optimized flow route that, in turn, helps to achieve that more powerful thrust. Challenges. But of course, the higher the speed, the greater the challenges. We have already commented that the temperature is something that plays against supersonic ships Because they must resist friction that makes the temperature rise above 1,500 degrees Celsius. In addition, at more speed, more turbulence. The team states that this supersonic turbulence entails the risk of an unequal dispersion of magnesium dust inside the postquemor. If there is a bad penetration of the particles, or an irregular injection, the thrust gain falls to almost 20%. It is something that causes the engine to be very unstable. In addition, those magnesium particles that “exploit” are a double -edged sword. On the one hand, the explosion generates that violent reaction that increases the thrust, but at the same time the particles become microcuchillas that can damage the engine. Therefore, you have to investigate engines with the capacity to resist impacts inside. On the other hand, you have to stabilize magnesium injection because it is postulated as something ideal to quickly reach hypersonic speeds and maintain them, but a ship fluctuates in speed, it is an unstable fuel. They have added nitrogen gas to stabilize the entrance of the particles, but the team confesses that it is “as difficult as threading a needle in the middle of a hurricane.” Projects. It is something that China will continue working because it is the team itself that states that it is not something only for airplanes: Yang comments that its design can reduce the launch weight or extend the range of missiles. They will try to inject magnesium on a nanometric scale to see if it is more efficient, but it is clear that it is a project that interests the country. And, yes, China has already tested higher speedsbut what they are looking for is more stability and the way to change between speeds at pleasure, not in such a linear way. And he does it because the United States is also working on it. Not only in aircraft like Blackbirdbut also in systems such as Dark Eagle, a missile with a range of more than 3,000 kilometers and capable of reaching speeds greater than Mach 17 (about 20,000 km/h) with systems to … Read more

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