Magnesium

Hello,
I would like to ask which form of magnesium supplement you consider the most suitable for an adult. Do you perceive any significant difference in the effect of using tablets or, for example, soluble sachets in the mouth, and is it important to take specific forms with meals or not?
Thank you in advance for your response, and have a nice day.

This is a question that requires a more complex debate, as the effectiveness of supportive supplementation is determined by several factors, and it is difficult to decide which one holds more weight. Fundamentally, it concerns the form in which magnesium is present in the supplement. The market offers organic forms such as malate, citrate, bisglycinate, lactate, threonate, laurate, etc., and inorganic ones like magnesium oxide, magnesium carbonate, or magnesium sulfate. It is generally accepted that organic forms are better absorbed, thus arguments are made in their favor.

Another criterion for choice may be the content of elemental magnesium in a single dose. Its amount is on average significantly higher in inorganic forms, which, however, boast (as commonly presented) lower absorbability (with a difference of up to an order of magnitude). This becomes debatable in situations where a supplement manufacturer adds selected plant materials (extracts, concentrates) to magnesium in its inorganic form (which is significantly cheaper), where the presence of phytochemicals (an organic source) has the potential to increase magnesium's bioavailability in the body. And precisely at this point, the challenge arises as to which direction to take—whether to follow the pharmacologically proven path with measurable results, or to respect the holistic order of nature and not address a one-sided perspective.

Personally, I am more inclined toward the synergy of natural principles, but each individual must answer this for themselves.

Dear Mr. Jelínek,

What is the protocol for using magnesium before and during prolonged physical activity? Specifically, I'm referring to a demanding multi-day trek at high altitudes. Is it sufficient to take magnesium every evening, or is it better to start taking it a few days before the trek begins?

Thank you very much for your response.

The situation of supportive magnesium supplementation, particularly on a preventive basis, is "unfortunate" in practice. The principle here is simple: For the optimal functioning of bodily systems, a "reasonable" Ca:Mg ratio must be maintained, typically presented as 2-2.5:1. The issue is that the average population successfully avoids magnesium sources in their diet (whole grains, legumes, nuts, and seeds), leading to an imbalance of both elements, which is further exacerbated by the increased consumption of dairy products as a key source of calcium. In this situation, supplementing the body with magnesium seems like an optimal solution, yet users fail to realize that:

1. A magnesium deficiency indicates a situation where the intake of this element oscillates around half of the RI. It must be considered that the bioavailability of Mg from the diet is very low (ranging from 10-30% depending on its source). The actual amount of Mg that the body has available is significantly lower than what nutritional charts indicate when evaluating diet quality.

2. Magnesium supplementation typically involves doses around recommended values (350-400 mg), and the bioavailability in new preparations is continually increasing (products with bioavailability values around 80-85% are available). This means that even a Mg dose around RI will result in not only a significant but also a rapid change in the ratios of both elements.

In such cases, the user will be able to subjectively assess the change, most commonly occurring in states of poor psychological disposition, where Mg is successfully administered to alleviate tension. If supplementing Mg due to the need to reduce muscle tension and thus avert potential cramps or reduce injury risk, caution is advised because metabolism is not evolutionarily prepared for such rapid changes in transmineralization processes. Minerals are transported in the body by enzymes, where they "compete" with each other based on complex antagonistic relationships. If a dramatic imbalance suddenly occurs between them, metabolism has to adapt, resulting in an excessive reduction of neuromuscular tension. In practice, this means that movement patterns, which you have long practiced, may not cope with a rapid change in tension, leading to injury (during physical exertion muscles exhibit certain tension, which the magnesium excess suppresses) - most commonly torn tendons, ligaments, and muscles.

This is not meant to scare you but to highlight the unnaturalness of such actions, as the high bioavailability from a supplement creates an unnatural situation for which we do not provide the body sufficient time for adaptation. Personally, I would first "align" the magnesium deficiency through natural diet and for high-stress situations have a supplement ready, ideally used before sleep, additionally in lower doses (in this case the rule "more = better" should not apply).

Hello,
I have come across the opinion that it is not necessary to supplement calcium even if I don't consume any dairy products, and that sufficient vitamin D3, K2, and magnesium is enough. Is it true that I don't have to worry about having a calcium deficiency? Otherwise, I eat a normal varied diet, it's just that I simply don't like dairy products.
Thank you.

For calcium, it is not so much the amount consumed in the diet that matters, but whether the digestive tract has the ability to effectively absorb this element. Theoretically, there is no problem if the long-term intake of calcium is below its reference values - as long as the intestinal mucosa is healthy, there is sufficient vitamin K2 and subsequently vitamin D3, and last but not least, a reasonable intake of magnesium and phosphorus, which have an antagonistic relationship with calcium, is ensured, the body should not exhibit signs of its deficiency. The outcome is, of course, influenced by the metabolic individuality of the individual, so we are not talking about certainty, but "only" a higher probability that the situation will proceed according to our expectations/plans.

Good evening,

I would like to consult with you regarding the calcium deficiency in my diet. I know that in lessons you often mention that if one adheres to the principle of diversity, there shouldn't be a problem meeting the daily calcium intake requirement, and that often people suffer more from a magnesium deficiency. I don't know where I am making a mistake, but in most of the ZOF assignments, I face the issue that while I fulfill the calcium intake more or less, the magnesium percentage is significantly higher, and thus the ratio is not optimal. This is the case despite my efforts to organize foods according to their content (I also often try to monitor ratios).

Outside of assignments, I am, of course, also concerned about integrating this into my everyday life because it seems that my diet follows a similar pattern, so I would need to increase certain foods to boost calcium, even though, for example, one serving of dairy products is considered optimal? (Of course, it's not just about them, but it seems to me that it's also not advisable to intentionally eat a portion of poppy seeds every day). I am also asking mainly because I am doing strength training, so I should have my calcium at higher levels than average.

Of course, I believe that it can be managed without supplementation, but I feel that the composition of my meal plans follows the general recommendations from the lessons, and I would perceive any major interventions and significant changes as forced.

Could you please share some applicable recommendations, or do you consider calcium supplementation as an optimal course in this case?

Thank you in advance for your reply.

Magnesium levels in your tasks are higher because I encourage you to work with natural (non-ultra-processed) foods while also dictating the number of representatives from different food categories. The result is the exact opposite situation to what you would face in practice. Additionally, take into account that the key source of calcium in the diet, with very high biological availability, is dairy products. On the other hand, wholegrain products are a source of magnesium, whose bioavailability is significantly reduced by the presence of antinutritional substances (fiber, phytates, etc.), making it theoretically advantageous to have a slightly higher presence of this element.

If you feel that in real life you are experiencing a calcium deficiency, it is first important to ask whether this is a fact or merely a perception. The actual requirement for calcium is not as high as broadly established rules suggest, and it makes sense to focus primarily on how much of this element actually enters the circulation in the body (i.e., it's not so much about how much you consume but how much is absorbed and subsequently utilized). Numerous factors are involved in this process - physical activity, the diversity of gut microbiota, stress factors, health status (functionality of the digestive tract), the amount of antinutritional substances, vitamin D3 content, hormonal regulation, protein content in the diet... therefore, address these challenges as well, not just the absolute proportion of one element; it will pay off for you in the long run.

Good evening,

I am considering how to achieve the ideal Ca-Mg ratio in a vegan, or at least get close to it. It is very difficult for me to reach this balance, and I tend to end up with an imbalance in favor of magnesium. In such a case, or generally for vegans, is it advisable to include calcium in the form of a supplement? Especially due to the more problematic absorption of Ca because of the higher content of antinutrients.

Thank you in advance and have a nice day.

In this task, you are addressing a situation that is a genuine problem in practice. For vegans, a higher magnesium-to-calcium ratio is typical, and it is a challenge to achieve balance at this level, especially without supportive supplementation. An increasing number of food manufacturers are attempting to fortify (not just purely vegan) products with calcium, so when planning a diet in real life, it's important to leverage the potential of these options.

If you do not ensure an adequate calcium intake, its long-term deficiency (or imbalance with magnesium) will primarily affect neuromuscular coordination (= reduces "tension") and decrease bone density (here, the presence of proteins in the diet, the Ca:P ratio, and the level of physical activity also have a significant influence).