{"id":1901564,"date":"2026-04-22T11:52:06","date_gmt":"2026-04-22T08:52:06","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=1901564"},"modified":"2026-04-22T11:52:06","modified_gmt":"2026-04-22T08:52:06","slug":"cum-sa-obtii-mai-mult-magneziu-fara-a-lua-suplimente-totul-se-regleaza-din-alimentatie","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=1901564","title":{"rendered":"Cum s\u0103 ob\u021bii mai mult magneziu f\u0103r\u0103 a lua suplimente. Totul se regleaz\u0103 din alimenta\u021bie"},"content":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.adh.reperio.news\/image-e\/e00573a9-2545-4d0a-b6f7-d5f5937aa170\/index.jpeg?p=f%3Djpeg%26w%3D1200%26h%3D630%26r%3Dcover&#8221;]<\/p>\n<article class=\"svelte-t0js42\">\n<nav>\n<ul class=\"breadcrump svelte-xauq0s\">\n<li class=\"svelte-xauq0s\"><a href=\"\/\" title=\"Adev\u0103rul\" class=\"svelte-xauq0s\">Home<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"\/stiri-interne\" class=\"svelte-xauq0s\">\u0218tiri Interne<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"\/stiri-interne\/sanatate\" class=\"svelte-xauq0s\">S\u0103n\u0103tate<\/a><\/li>\n<li class=\"svelte-xauq0s\"><a href=\"https:\/\/adevarul.ro\/stiri-interne\/sanatate\/cum-sa-obtii-mai-mult-magneziu-fara-a-lua-2524466.html\" class=\"svelte-xauq0s\">Cum s\u0103 ob\u021bii mai mult magneziu f\u0103r\u0103 a lua suplimente. Totul se regleaz\u0103 din alimenta\u021bie<\/a><\/li>\n<\/ul>\n<\/nav>\n<p><main class=\"svelte-t0js42\"><\/p>\n<p>Magneziul este unul dintre cele mai importante minerale pentru func\u021bionarea organismului, \u00eens\u0103 aproape jum\u0103tate dintre oameni nu \u00eel consum\u0103 \u00een cantit\u0103\u021bi suficiente.<\/p>\n<div class=\"container-image  svelte-jd4qiv\"><source type=\"image\/webp\" srcset=\"https:\/\/cdn.adh.reperio.news\/image-e\/e00573a9-2545-4d0a-b6f7-d5f5937aa170\/index.jpeg?p=a%3D1%26co%3D1.05%26w%3D1400%26h%3D750%26r%3Dcontain%26f%3Dwebp 1400w\" media=\"(min-width: 1400px)\" \/><\/p>\n<div class=\"caption\">Caren\u021ba de magneziu reprezint\u0103 o problem\u0103 FOTO: Arhiv\u0103<\/div>\n<\/div>\n<p>\u00a0Magneziul este esen\u021bial pentru inim\u0103, mu\u0219chi, sistemul nervos \u0219i metabolism, dar este adesea ignorat \u00een alimenta\u021bia zilnic\u0103. Speciali\u0219tii atrag aten\u021bia c\u0103 un aport sc\u0103zut poate influen\u021ba negativ tensiunea arterial\u0103, glicemia \u0219i calitatea somnului. <\/p>\n<p>Magneziul contribuie la relaxarea organismului \u0219i la produc\u021bia de melatonin\u0103, hormonul care regleaz\u0103 somnul. \u00cen ciuda popularit\u0103\u021bii suplimentelor, exper\u021bii spun c\u0103 majoritatea oamenilor nu au nevoie de pastile pentru a-\u0219i acoperi necesarul. Problema real\u0103 este alimenta\u021bia s\u0103rac\u0103 \u00een produse vegetale bogate \u00een acest mineral.<\/p>\n<p>Legumele, semin\u021bele, cerealele integrale \u0219i leguminoasele pot acoperi u\u0219or necesarul zilnic. Totu\u0219i, consumul insuficient r\u0103m\u00e2ne frecvent, chiar \u0219i \u00een r\u00e2ndul persoanelor s\u0103n\u0103toase. Iar consecin\u021bele pe termen lung pot merge <a href=\"https:\/\/adevarul.ro\/stiri-interne\/sanatate\/ce-tip-de-magneziu-este-bun-pentru-somn-cu-cat-2508316.html\">de la oboseal\u0103 \u0219i insomnie p\u00e2n\u0103 la riscuri cardiovasculare crescute.<\/a><\/p>\n<h2>De c\u00e2t magneziu ai nevoie?<\/h2>\n<p><a href=\"https:\/\/adevarul.ro\/dezvoltare-personala\/sport-si-nutritie\/10-alimente-bogate-in-magneziu-pentru-un-somn-2500542.html\">Autorit\u0103\u021bile din domeniul s\u0103n\u0103t\u0103\u021bii recomand\u0103 cantit\u0103\u021bi<\/a> u\u0219or diferite de magneziu \u00een func\u021bie de v\u00e2rst\u0103 \u0219i sex.<\/p>\n<p>Femeile cu v\u00e2rsta cuprins\u0103 \u00eentre 19 \u0219i 30 de ani ar trebui s\u0103 consume zilnic 310 miligrame de magneziu (350 de miligrame dac\u0103 sunt \u00eens\u0103rcinate) \u0219i 320 de miligrame dac\u0103 au 31 de ani sau mai mult. Pentru b\u0103rba\u021bi, recomandarea este s\u0103 consume 400 de miligrame dac\u0103 au \u00eentre 19 \u0219i 30 de ani \u0219i 420 de miligrame dac\u0103 au 31 de ani sau mai mult.<\/p>\n<p>Citi\u021bi mai multe \u00een <a href=\"https:\/\/click.ro\/actualitate\/sanatate\/cum-sa-obtii-mai-mult-magneziu-fara-suplimente-2524401.html\">Click!<\/a><\/p>\n<p><\/main><\/p>\n<footer class=\"svelte-t0js42\">\n<div class=\"related-wrap related-footer svelte-1t8qpgs\"><span class=\"related-label svelte-1t8qpgs\">Cite\u0219te \u0219i<\/span><a class=\"related svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/dezvoltare-personala\/sport-si-nutritie\/10-alimente-bogate-in-magneziu-pentru-un-somn-2500542.html\" title=\"Alt articol de interes pentru tine\"><img decoding=\"async\" class=\"thumb svelte-1t8qpgs\" src=\"https:\/\/cdn.adh.reperio.news\/image-8\/8a1700bb-80ba-457d-a446-1baf3342f291\/index.jpeg\" alt loading=\"lazy\" width=\"80\" height=\"54\"><span class=\"title svelte-1t8qpgs\">10 alimente bogate \u00een magneziu pentru un somn odihnitor \u0219i oase puternice<\/span><\/a><a class=\"related svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/stiri-interne\/sanatate\/ce-tip-de-magneziu-este-bun-pentru-somn-cu-cat-2508316.html\" title=\"Alt articol de interes pentru tine\"><img decoding=\"async\" class=\"thumb svelte-1t8qpgs\" src=\"https:\/\/cdn.adh.reperio.news\/image-d\/d03c6b6f-aa32-4f09-a8b5-62aae2c51b10\/index.jpeg\" alt loading=\"lazy\" width=\"80\" height=\"54\"><span class=\"title svelte-1t8qpgs\">Ce tip de magneziu este bun pentru somn. Cu c\u00e2t timp \u00eenainte de culcare trebuie luat<\/span><\/a><a class=\"related svelte-1t8qpgs\" data-gtrack='{\"event\":\"utm_click\",\"data\":{\"event_category\":\"article_related\"}}' href=\"https:\/\/adevarul.ro\/stil-de-viata\/viata-sanatoasa\/deficitul-din-organism-care-poate-afecta-somnul-si-2517331.html\" title=\"Alt articol de interes pentru tine\"><img decoding=\"async\" class=\"thumb svelte-1t8qpgs\" src=\"https:\/\/cdn.adh.reperio.news\/image-a\/a0776d68-e29c-459c-88bf-3fe6ca3cd54e\/index.jpeg\" alt loading=\"lazy\" width=\"80\" height=\"54\"><span class=\"title svelte-1t8qpgs\">Deficitul din organism care poate afecta somnul \u0219i energia. Semnele care nu trebuie ignorate<\/span><\/a><\/div>\n<div class=\"meta svelte-t0js42\">\n<div class=\"authors svelte-t0js42\"><a href=\"\/author\/672\" rel=\"author\" class=\"svelte-t0js42\">\u0218tefan Borcea<\/a><\/div>\n<div class=\"tags svelte-12okeyl\"><span class=\"tags-label metaFont svelte-12okeyl\">Cite\u0219te mai multe despre<\/span><\/p>\n<div class=\"tags-list svelte-12okeyl\"><a href=\"\/tag\/organism\" title=\"Ultimele \u0219tiri despre organism\" class=\"tag-pill svelte-12okeyl\">organism<\/a><a href=\"\/tag\/minerale\" title=\"Ultimele \u0219tiri despre minerale\" class=\"tag-pill svelte-12okeyl\">minerale<\/a><a href=\"\/tag\/magneziu\" title=\"Ultimele \u0219tiri despre magneziu\" class=\"tag-pill svelte-12okeyl\">magneziu<\/a><\/div>\n<\/div>\n<\/div>\n<p><a class=\"moreFromCategory svelte-t0js42\" href=\"\/stiri-interne\/sanatate\" title=\"S\u0103n\u0103tate\">Mai multe din <strong class=\"svelte-t0js42\">S\u0103n\u0103tate<\/strong> \u203a<\/a><\/footer>\n<\/article>\n<p>[analyse_source url=&#8221;https:\/\/adevarul.ro\/stiri-interne\/sanatate\/cum-sa-obtii-mai-mult-magneziu-fara-a-lua-2524466.html&#8221;]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[analyse_image type=&#8221;featured&#8221; src=&#8221;https:\/\/cdn.adh.reperio.news\/image-e\/e00573a9-2545-4d0a-b6f7-d5f5937aa170\/index.jpeg?p=f%3Djpeg%26w%3D1200%26h%3D630%26r%3Dcover&#8221;] Home \u0218tiri Interne S\u0103n\u0103tate Cum s\u0103 ob\u021bii mai mult magneziu f\u0103r\u0103 a lua suplimente. Totul se regleaz\u0103 din alimenta\u021bie Magneziul este unul dintre cele mai importante minerale pentru func\u021bionarea organismului, \u00eens\u0103 aproape jum\u0103tate dintre oameni nu \u00eel consum\u0103 \u00een cantit\u0103\u021bi suficiente. Caren\u021ba de magneziu reprezint\u0103 o problem\u0103 FOTO: Arhiv\u0103 \u00a0Magneziul este esen\u021bial [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[89],"tags":[19,226],"class_list":["post-1901564","post","type-post","status-publish","format-standard","hentry","category-romania","tag-adevarul","tag-crawlmanager"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1901564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1901564"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/1901564\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1901564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1901564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1901564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}