{"id":16551,"date":"2021-05-20T00:00:00","date_gmt":"2021-05-19T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/magnesi\/"},"modified":"2025-02-17T11:33:10","modified_gmt":"2025-02-17T10:33:10","slug":"magnesi","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/","title":{"rendered":"Magnesi"},"content":{"rendered":"<p>El magnesi \u00e9s un mineral molt abundant a l\u2019escor\u00e7a terrestre i a l\u2019aigua que ens envolta, perqu\u00e8 \u00e9s un mineral que forma sals que es dissolen molt f\u00e0cilment en aigua. Tamb\u00e9 \u00e9s part fonamental del metabolisme de molts \u00e9ssers vius: plantes, animals i bacteris requereixen magnesi per a sobreviure. T\u2019expliquem en aquest article per a qu\u00e8 serveix el magnesi en el nostre cos, en quins aliments est\u00e0, i qu\u00e8 passa si no consumeixes suficient magnesi.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#funcions-del-magnesi\" >Funcions del magnesi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#quins-aliments-contenen-magnesi\" >Quins aliments contenen magnesi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#que-passa-si-hi-ha-manca-de-magnesi\" >Qu\u00e8 passa si hi ha manca de magnesi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#estem-prenent-tot-el-magnesi-que-necessitem\" >Estem prenent tot el magnesi que necessitem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#hem-de-comencar-a-prendre-suplements-de-magnesi\" >Hem de comen\u00e7ar a prendre suplements de magnesi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/#quant-magnesi-cal-prendre\" >Quant\u00a0magnesi cal prendre?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"funcions-del-magnesi\"><\/span>Funcions del magnesi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El magnesi \u00e9s un cofactor, \u00e9s a dir, s\u2019uneix a una prote\u00efna perqu\u00e8 tots dos, magnesi i prote\u00efna junts, puguin complir una funci\u00f3 determinada en la c\u00e8l\u00b7lula. Tamb\u00e9 compleix una funci\u00f3 estructural, perqu\u00e8 \u00e9s part integral dels nostres ossos, de les membranes de les nostres c\u00e8l\u00b7lules i dels nostres cromosomes. El magnesi participa en m\u00e9s de 300 reaccions en el nostre organisme, entre elles:<\/p>\n<ul>\n<li>Obtenci\u00f3 d\u2019energia. El magnesi est\u00e0 involucrat en les reaccions d\u2019obtenci\u00f3 de mol\u00e8cules d\u2019ATP, una de les nostres formes d\u2019emmagatzematge i transport d\u2019energia.<\/li>\n<li>S\u00edntesi de mol\u00e8cules essencials com l\u2019ADN, ARN, carbohidrats, l\u00edpids o glutati\u00f3 (un antioxidant potent).<\/li>\n<li>Transport de l\u2019impuls nervi\u00f3s. El transport de calci o sodi d\u2019un costat a un altre d\u2019una membrana cel\u00b7lular est\u00e0 intervingut pel magnesi. Aquest transport \u00e9s la base de la propagaci\u00f3 de l\u2019impuls nervi\u00f3s. La contracci\u00f3 muscular, el ritme card\u00edac i el transport d\u2019informaci\u00f3 en el sistema nervi\u00f3s depenen del magnesi.<\/li>\n<li>Senyalitzaci\u00f3 intracel\u00b7lular. La informaci\u00f3 que arriba des de l\u2019exterior de la c\u00e8l\u00b7lula al seu interior es comunica a trav\u00e9s de reaccions qu\u00edmiques que requereixen la intervenci\u00f3 del magnesi.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"quins-aliments-contenen-magnesi\"><\/span>Quins aliments contenen magnesi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El magnesi \u00e9s relativament f\u00e0cil de trobar en molts aliments del nostre voltant:<\/p>\n<ul>\n<li>Els vegetals de fulla verda s\u00f3n rics en magnesi. Aix\u00f2 es deu a que el pigment verd de les fulles, la clorofil\u00b7la, cont\u00e9 un \u00e0tom de magnesi en el seu interior.<\/li>\n<li>Nous i llavors tamb\u00e9 s\u00f3n rics en magnesi.<\/li>\n<li>Els cereals integrals contenen m\u00e9s magnesi que els cereals processats.<\/li>\n<li>L\u2019aigua de beguda mineralitzada \u00e9s rica en magnesi, mentre que les aig\u00fces no mineralitzades o poc mineralitzades contenen menys magnesi.<\/li>\n<\/ul>\n<p>Les carns i els lactis no s\u00f3n tan rics en magnesi com aquests aliments que hem esmentat.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"que-passa-si-hi-ha-manca-de-magnesi\"><\/span>Qu\u00e8 passa si hi ha manca de magnesi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La falta de magnesi severa \u00e9s molt, molt estranya en la poblaci\u00f3 general. Es pot arribar a veure en persones amb problemes digestius que dificulten l\u2019absorci\u00f3 del magnesi, persones amb problemes renals que perden magnesi per l\u2019orina, o amb problemes metab\u00f2lics que estimulen la p\u00e8rdua del magnesi. Quan alguna condici\u00f3 ens posa en risc de p\u00e8rdua de magnesi es vigila balancejant la dieta i fent anal\u00edtiques de magnesi en sang i orina. Sol detectar-se la falta de magnesi en sang abans que apareguin els s\u00edmptomes. Estudis han mostrat que la falta severa de magnesi pot portar a la falta de calci i potassi, la qual cosa deriva en problemes ossis (osteoporosis), musculars (la mala conducci\u00f3 nerviosa porta a espasmes i tremolors en tot el cos), p\u00e8rdua d\u2019apetit i fins i tot canvis d\u2019humor i personalitat.<\/p>\n<p>Una altra cosa \u00e9s la falta de magnesi subcl\u00ednica, \u00e9s a dir, consumir regularment magnesi a nivells una miqueta m\u00e9s baixos dels recomanats i tenir menys magnesi del que necessitem, per\u00f2 no tant com perqu\u00e8 causi els s\u00edmptomes de la falta severa. La recerca actual indicaria que hi ha una relaci\u00f3 entre nivells sub\u00f2ptims de magnesi i diverses malalties cr\u00f2niques:<\/p>\n<ul>\n<li>Nivells sub\u00f2ptims de magnesi s\u2019associen a un risc lleugerament major de sofrir s\u00edndrome metab\u00f2lica, una combinaci\u00f3 de problemes que inclou hipertensi\u00f3 i resist\u00e8ncia a la insulina (la \u00abpr\u00e8via\u00bb de la diabetis tipus II).<\/li>\n<li>La presa de magnesi s\u2019associa amb una r\u00e0pida baixada de la prote\u00efna C reactiva, una prote\u00efna que s\u2019associa amb inflamaci\u00f3 i aparici\u00f3 de la s\u00edndrome metab\u00f2lica. Aix\u00f2 indicaria que el magnesi \u00e9s capa\u00e7 de regular l\u2019estat inflamatori del nostre cos, tot i que encara es desconeix el mecanisme exacte.<\/li>\n<li>Ingestes m\u00e9s altes de magnesi en la dieta s\u2019han relacionat amb menys risc de problemes cardiovasculars (hipertensi\u00f3, infart de miocardi) encara que l\u2019evid\u00e8ncia varia en els diferents estudis.<\/li>\n<li>Menor quantitat de magnesi en el cos s\u2019associa amb un mineral ossi m\u00e9s trencad\u00eds i m\u00e9s risc d\u2019algunes fractures.<\/li>\n<\/ul>\n<p>Aquests resultats empenyen la recerca cap a l\u2019\u00fas de magnesi per a curar o tractar aquestes i altres malalties, per\u00f2 el magnesi per via oral encara no s\u2019ha demostrat que curi o tracti per si sol aquestes malalties.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"estem-prenent-tot-el-magnesi-que-necessitem\"><\/span>Estem prenent tot el magnesi que necessitem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L\u2019Ag\u00e8ncia Europea de Seguretat Aliment\u00e0ria (EFSA) recomana als adults una ingesta de 300-350 mg\/dia de magnesi a trav\u00e9s dels aliments. Per\u00f2 tant estudis realitzats als EUA com aqu\u00ed a Espanya (Estudi cient\u00edfic\u00a0ANIBES) indiquen que no tots estem consumint aquesta quantitat de magnesi a trav\u00e9s de la nostra dieta. De fet, el 70% de la poblaci\u00f3 espanyola va reportar que prenia menys del 80% del magnesi recomanat per les autoritats europees.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"hem-de-comencar-a-prendre-suplements-de-magnesi\"><\/span>Hem de comen\u00e7ar a prendre suplements de magnesi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>D\u2019una banda, hem d\u2019intentar prendre m\u00e9s fulla verda, m\u00e9s nous i llavors i donar prioritat als productes integrals davant dels\u00a0refinats, perqu\u00e8 adequant la dieta per a millorar la ingesta de magnesi tamb\u00e9 millorarem la ingesta d\u2019altres nutrients com a vitamines, altres minerals o fibra.<\/p>\n<p>Per\u00f2 tamb\u00e9 \u00e9s veritat que el magnesi \u00e9s un d\u2019aquests nutrients dif\u00edcils d\u2019obtenir al 100% a trav\u00e9s de la nostra dieta normal:<\/p>\n<ul>\n<li>El magnesi es perd amb facilitat durant el processament dels aliments, perqu\u00e8 \u00e9s molt soluble en aigua.<\/li>\n<li>L\u2019\u00fas de fertilitzants fa que una planta agafi del s\u00f2l certs nutrients en major quantitat, per\u00f2 en el proc\u00e9s agafa menys magnesi.<\/li>\n<li>Els pesticides maten plagues que ataquen a la planta, per\u00f2 tamb\u00e9 maten cucs que processen el magnesi de la terra i l\u2019eliminen en la seva mat\u00e8ria fecal com un magnesi de f\u00e0cil absorci\u00f3 per a la planta. Menor quantitat d\u2019aquests cucs fa que les plantes tinguin menys magnesi \u00fatil en la terra de cultiu, ho absorbeixin menys, i siguin menys nutritives per a nosaltres.<\/li>\n<li>L\u2019augment de pluges a causa del canvi clim\u00e0tic fa que m\u00e9s magnesi de la terra es dissolgui i sigui arrossegat cap a capes profundes.<\/li>\n<\/ul>\n<p>Els nostres aliments s\u00f3n cada vegada m\u00e9s pobres en magnesi, per la qual cosa un suplement de magnesi seria d&#8217;utilitat per a moltes persones. Quant magnesi cal prendre? Com a n\u00famero general l&#8217;EFSA recomana no superar els 250mg\/dia entre aliments fortificats i complements, per\u00f2 aquest n\u00famero \u00e9s global per a la poblaci\u00f3 i no s&#8217;adapta a tots. No \u00e9s el mateix si ets esportista, si tens 20 anys o si ets una persona major polimedicada. En el mercat existeixen m\u00faltiples suplements de magnesi. Ara b\u00e9, cal tenir present que l&#8217;exc\u00e9s de magnesi pot tenir efectes laxants a curt termini i donar problemes renals a llarg termini, i fins i tot les quantitats \u201cnormals\u201d pot complicar l&#8217;absorci\u00f3 d&#8217;uns certs medicaments. Et recomanem que demanis consell a la teva farm\u00e0cia de confian\u00e7a perqu\u00e8 t&#8217;ajudin a valorar si necessites un suplement de magnesi i quin seria el m\u00e9s adequat per a tu.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quant-magnesi-cal-prendre\"><\/span>Quant\u00a0magnesi cal prendre?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Com a n\u00famero general l\u2019EFSA\u00a0recomana no superar els 250 mg\/dia entre aliments fortificats i complements, per\u00f2 aquest n\u00famero \u00e9s global per a la poblaci\u00f3 i no s\u2019adapta a tots. No \u00e9s el mateix si ets esportista, si tens\u00a020\u00a0anys o si ets una persona gran polimedicada. L\u2019exc\u00e9s de magnesi pot tenir efectes laxants a curt termini i donar problemes renals a llarg termini, i fins i tot les quantitats \u00abnormals\u00bb poden complicar l\u2019absorci\u00f3 de certs medicaments. Et recomanem que demanis consell a la teva farm\u00e0cia de confian\u00e7a perqu\u00e8 t\u2019ajudin a valorar si necessites un suplement de magnesi i quin seria el m\u00e9s adequat per a tu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El magnesi \u00e9s un mineral molt abundant a l\u2019escor\u00e7a terrestre i a l\u2019aigua que ens envolta, perqu\u00e8 \u00e9s un mineral que forma sals que es dissolen molt f\u00e0cilment en aigua. Tamb\u00e9 \u00e9s part fonamental del metabolisme de molts \u00e9ssers vius: plantes, animals i bacteris requereixen magnesi per a sobreviure. T\u2019expliquem en aquest article per a [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":18032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-16551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Per qu\u00e8 serveix el magnesi? | farm\u00e0cies ecoceutics<\/title>\n<meta name=\"description\" content=\"T\u2019expliquem en aquest article per a qu\u00e8 serveix el magnesi en el nostre cos, en quins aliments est\u00e0, i qu\u00e8 passa si no consumeixes suficient magnesi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/magnesi\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Per qu\u00e8 serveix el magnesi? 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