Foods with potassium and magnesium - change your diet

Magnesium in the human body

Among the cations present in the human body, magnesium ion is in fourth place in abundance, second only to potassium, calcium and sodium. The total macronutrient content in the adult body corresponds to 0.2% of body weight. Approximately 60% of magnesium is deposited in bones, about 20% in skeletal muscles, 19% in other soft tissues and about 1% in the extracellular fraction. Extracellular magnesium is constantly replenished from bone and muscle tissue, and in the event of an intracellular deficiency, 20-30% of the deposited element is immediately moved into the cell.

Large amounts of magnesium are found in tissues with high metabolic activity: brain, heart, muscles, adrenal glands, kidneys, liver. But the main “depot” of magnesium in the human body is in the bones.

Why Magnesium Is Important for Healthy Blood Pressure and Heart Function

Interestingly, one of my first published papers (already 23 years ago) was just about the use of calcium supplements to control high blood pressure (“Calcium supplements in the treatment of hypertension” Journal of the American Association of Osteopathic Medicine 85: 104-107, 1985) .
So for almost three decades now, I have known about the connection between important minerals like calcium and magnesium and stabilizing blood pressure.

If you decide to take a magnesium supplement, it is important to understand that calcium is its complementary partner. That is, you need to take both. The usual dosage is two parts elemental magnesium to one part elemental calcium. This ratio is effective for most people.

This study showed significant reductions in both systolic and diastolic blood pressure in people with hypertension after taking magnesium supplements for just 12 weeks.

Daily requirement for magnesium

In healthy people, the daily intake of magnesium is 350-400 mg. The need for magnesium increases significantly and can increase by an average of 150 mg under the influence of various factors: nutrition, lifestyle, physical activity, physiological characteristics, pathological conditions.

The need for magnesium salts increases with high physical activity and emotional stress, during pregnancy and lactation, during infectious diseases and surgical interventions, when visiting saunas and baths (magnesium is intensively excreted from the body through sweat). The body's supply of magnesium is influenced by nutritional factors such as fasting, poor nutrition, unbalanced restrictive diets, excess fats and carbohydrates in the diet, excess or, conversely, lack of protein. Increased consumption of magnesium is observed during intensive growth in adolescents and with the rapid formation of new tissues in bodybuilders.

Sources of magnesium

Magnesium is not synthesized in the human body, but enters it with water, salt and food. Plant foods are especially rich in magnesium, and wheat bran and pumpkin seeds contain the most of this macroelement. There is a lot of magnesium in sunflower seeds, flax and sesame seeds, and in cocoa powder. There is quite a lot of magnesium in nuts and soybeans. All grains (especially unrefined ones), seaweed, peas, chickpeas, soybeans, lentils, beans, and dark leafy greens are rich in magnesium.

Unfortunately, we have to admit that intensive farming with the widespread use of mineral fertilizers and chemical agrochemicals that pollute the soil reduces the magnesium content in the soil, and therefore in the plants that make up the human diet. In addition, modern production and processing technologies, as well as high consumption of refined foods, reduce the intake of magnesium from food.

Magnesium Rich Foods

Products that replenish potassium deficiency

If it is determined that there is a shortage of elements necessary for health in the body, then this level should be replenished by consuming foods with potassium and magnesium.

To compensate for some lack of potassium, it is necessary to eat foods containing high levels of the element. The largest amount is found in dried fruits.

There is a large amount of potassium in beans, buckwheat, oatmeal, green tea, cocoa and coffee.

It is recommended to eat a large amount of green vegetables, fruits, nuts and herbs. It is advisable to consume them fresh, and in the case of heat treatment, they should not be pre-soaked. The optimal cooking method is baking and steaming.

Which nuts have the most protein and health benefits?

High levels of potassium in seafood, fish, liver and milk. If you replenish your daily fluid supply with mineral waters, you can slightly compensate for the lack of potassium.

By enriching your diet with foods high in potassium and eliminating the cause of the drop in levels, you can improve your health and prevent complications and negative consequences.

Magnesium absorption

Part of the ionized magnesium is split off from the magnesium salts of food in the stomach and absorbed into the blood. The main part of the sparingly soluble magnesium salts passes into the intestines and only after combining them with fatty and alkaline acids enters the blood. After a mineral absorbed in the gastrointestinal tract enters the bloodstream, its compounds are distributed throughout the body.

And although magnesium is absorbed in the digestive tract only through interaction with fatty acids, excess fat impairs the absorption of magnesium. The absorption of magnesium is also inhibited by excessive intake of calcium and phosphorus into the body, since these elements are its natural antagonists.

It is worth adding that alcohol, as well as carbonated drinks containing phosphoric acid, accelerate the loss of magnesium by the body, as they block its absorption. Drinks with caffeine, which have a diuretic effect, promote the excretion of minerals, including magnesium.

Magnesium is absorbed from food rather poorly - a maximum of 30-40%.

Only organic magnesium compounds are well absorbed in complexes with amino acids and organic acids (magnesium chelate, citrate, malate, etc.). Inorganic salts, such as magnesium sulfate, are much less absorbed.

A decrease in the amount of magnesium taken daily can be compensated by an increasing adsorption of magnesium in the intestines and a decrease in its excretion through the kidneys. These magnesium transport processes are regulated by a number of hormones, including antidiuretic hormone, calcitonin, insulin, and parathyroid hormone.

Magnesium and potassium preparations in tablets for heart disease, seizures, for prevention

Update: October 2018

With age, all organs of the human body wear out, including the most important of them - the heart. For example, 99-year-old David Rockefeller, trying to prolong his life, underwent his sixth young heart transplant.

But, since not all people, for material, moral and ethical reasons, have access to a similar procedure for replacing this important organ with a more efficient one, it is worth turning to the aspect of preventing its diseases.

Traditionally, in addition to quitting smoking and excessive alcoholic libations, losing weight and normalizing lipid metabolism, a number of recommendations for preventing the development of cardiovascular diseases and their complications include potassium and magnesium supplements. How effective these remedies are, and in what other areas of medicine they can play a role, we will consider in this article.

Potassium

Potassium in the human body not only helps the conduction system of the heart work and regulates blood pressure, but is also responsible for transmitting excitation from nerves to muscles, and also regulates intestinal function and maintains water-electrolyte balance, takes part in the regulation of protein and carbohydrate metabolism due to activation enzymes. With its help, proteins are synthesized and glucose is converted into glycogen, stored in the liver.

Leafy greens, dried apricots, raisins, soybeans, peas, beans, bananas, melons, watermelons, and kiwi are rich in potassium. There is somewhat less of it in black bread and potatoes. Among animal foods, the amount of potassium found in beef and milk is comparable to potatoes (see table at the end of the article).

An adult, depending on physical activity, may require from 2 to 5 grams of potassium from food per day. For example, 1 banana contains the daily requirement of potassium. Moreover, potassium is absorbed from food by 90%, provided that the body does not have problems with absorption and profuse diarrhea or vomiting.

Magnesium

Magnesium is mainly involved in energy production, as it helps break down glucose. It is involved in many enzymatic reactions aimed at increasing cell stability and regeneration (due to protein and DNA synthesis). Improves neuromuscular transmission due to the synthesis of B vitamins.

When interacting with calcium, it participates in muscle contraction and maintaining vascular tone. Magnesium also ensures better absorption of calcium and regulates its level in the blood. For this purpose, the ratio of calcium and magnesium in food should be 2 to 1.

Due to this, bone density and teeth are preserved. By stabilizing cell membranes, magnesium allows potassium, calcium and chlorine ions to penetrate through it. This achieves coordination of heart rate and lowering blood pressure.

The daily requirement for magnesium is 400 mg per day. It is found in cereals, legumes, cabbage, nuts, sea fish and seafood. There is little magnesium in milk and cottage cheese, but it is easily absorbed from them.

Excess is no less dangerous than deficiency

For any medicine, including those containing potassium and magnesium, there are indications and strict dosages. In this case, the drugs must be prescribed by the attending physician, and not recommended by a pharmacy worker or an article on the Internet. Therefore, the “harmful fantasies” that the more of these substances enter the body, the safer the heart, will have to be abandoned.

Why is excess potassium in the body dangerous?

The maximum daily dose of potassium is 6 grams. If you consume 14 grams, cardiac arrest may occur. An initial excess of potassium in the body can be observed with:

• chronic renal failure
• type 2 diabetes mellitus
• for extensive injuries with tissue crushing
• against the background of radiation or taking cytostatics.

Long-term use of high doses can lead to complications such as:

• irritability, suspiciousness and anxiety
• muscle weakness, heart rhythm disorders
• intestinal colic, nausea, vomiting, diarrhea
• frequent urination and diabetes.

Excess magnesium

The limit for magnesium is 800 mg per day. You cannot die from it, but an overdose can cause chronic fatigue, kidney stones, hyperthyroidism, and psoriasis. In this case, it does not matter at all whether medications are taken or whether they are dietary supplements with minerals. Magnesium is excessively retained in the body during chronic renal failure.

Doppelhertz Active

This is a dietary supplement with a combination of magnesium and calcium. Used for the same conditions as Magnerot. Price: 30 tablets 350 rub.

Magnesium and potassium for seizures

Cramps, tingling sensations, and crawling sensations are associated with disruption of neuromuscular transmission and can occur against the background of magnesium deficiency. The situation is also worsened by a deficiency of B vitamins, in the synthesis of which magnesium is involved. People may begin to experience muscle twitching, called cramps, when:

• Dehydration
• Electrolyte disturbances due to diarrhea and vomiting
• When taking diuretics or laxatives
• Mindless colon cleansing with frequent enemas
• During fasting

This is most often observed in older people at night, when one or both legs begin to go numb and twitch involuntarily, often causing a lot of trouble and disrupting sleep. People face the same problems:

• Alcohol abusers
• Poisoned by lead, manganese, cadmium, aluminum, nickel, beryllium, cobalt
• After resections of the small intestine, in case of malabsorption in it
• For diabetes
• During treatment with gentamicin and antitumor drugs

At the same time, cramps can be widespread and affect a variety of muscle groups; pregnant women and children can suffer from similar conditions during periods of intensive growth. In order to cope with these unpleasant phenomena and sensations, patients are prescribed courses of drugs containing magnesium and supplemented with B vitamins.

Magne B6

These are tablets or solution for internal use. The composition contains magnesium lactate dihydrate in combination with pyridoxine hydrochloride (vitamin B6). The amount of magnesium in the tablet corresponds to 48 mg of divalent magnesium.

• in addition to muscle spasms, the drug can be used for magnesium deficiency
• heart rhythm disturbances
• spasms in the gastrointestinal tract
• sleep disturbances, increased excitability or irritability.

A course of the drug is indicated (on average for 4-6 weeks). They drink it 6-8 tablets per day in 3-4 doses. Tablets and solution are taken at meals with water. The solution can be pre-diluted in half a glass of water.

The medicine is contraindicated in case of renal failure, children under six years of age, fructose intolerance, impaired absorption of glucose and sucrose. Concomitant use with levodopa is unacceptable. Not recommended for pregnant and lactating women, as it penetrates into milk and crosses the placental barrier.

Side effects: Nausea, vomiting, loose, frequent stools, and flatulence are known as undesirable effects.

Poisoning can occur only with a significant drop in the glomerular filtration rate of the kidneys and manifests itself in a drop in blood pressure, diarrhea, nausea, vomiting, depression, respiratory depression, and heart rhythm disturbances. Price: Magne B6 50 tablets. 550-700 rub., Magne B6 Forte 30 tablets. 700-800 rub.

Analogues of Magne B6

Magnistad is a tablet containing a combination of 470 mg magnesium lactate dihydrate and 5 mg pyridoxine hydrochloride. The special coating of the tablets dissolves only in the intestines, ensuring maximum absorption of the drug. Indications, side effects and contraindications are the same as for Magne B6.

Other indications for these drugs

• Magnesium sulfate or magnesia is an antihypertensive drug that reduces swelling of the vascular wall, lowering blood pressure. For a long time it was used as a drug to relieve hypertensive crises, including in pregnant women. Today it is mainly used as a means of successfully lowering intracranial pressure when administered intramuscularly.
• Magnesium sulfate powder is a laxative that increases the passage of bile, due to the bile acids of which a laxative effect is realized. Previously, it was popular to perform liver tubing. Drinking magnesium sulfate and lying on the right side on a heating pad. Today this is not practiced, since the use of ursodeoxycholic acid drugs is more effective.
• In droppers, magnesium sulfate is used in pregnant women to reduce edema and as a tocolytic, reducing uterine tone. Potassium and magnesium preparations are also included in the composition of polarizing mixtures, which today anesthesiologists call “paralyzing” and are not seriously considered.

Thus, magnesium and potassium preparations today have more of an auxiliary value and are intended primarily to provide replacement therapy for the lack of these microelements in the body. Which drugs are better, and in general the advisability of taking them, should be decided only by the attending physician, taking into account the given clinical situation in a particular patient.

How much potassium and magnesium are in foods?

The table shows a list of products - fruits, vegetables, nuts, meat, fish, dried fruits, drinks - with the maximum content of potassium and magnesium (mg per 100 grams of product). With normal absorption of vitamins and minerals in the body and adequate nutrition, a person should not experience a deficiency of these microelements.

Postnova Maria Borisovna general practitioner

Source: https://zdravotvet.ru/preparaty-magniya-i-kaliya-v-tabletkax-pri-zabolevaniyax-serdca-sudorogax-dlya-profilaktiki/

Magnesium deficiency in the body (hypomagnesemia)

There are primary and secondary magnesium deficiency.

To primary magnesium deficiency

, which is caused by genetic defects, include hereditary diseases associated with:

• disruption of transmembrane transfer of magnesium and slowdown of protein biosynthesis;
• renal tubulopathy (insufficient absorption and reabsorption of magnesium in the kidneys);
• intestinal malabsorption (impaired absorption of magnesium in the intestine);

Secondary deficiency

develops as a result of reasons such as:

• reducing magnesium intake from food (unbalanced diet, fasting, diets, etc.);
• disorders of magnesium absorption (reduced absorption of magnesium in the intestine due to diseases of the gastrointestinal tract, acute and chronic pancreatitis, helminths, radiation damage to the intestines);
• increased excretion of magnesium (diarrhea, polyuria, increased lactation, increased sweating, use of diuretics, abuse of laxatives);
• diseases of the endocrine system: diabetes mellitus, hyperthyroidism, hyperparathyroidism;
• rickets;
• epilepsy;
• chronic alcoholism;
• the use of medications such as diuretics, cardiac glycosides, immunosuppressants, insulin, caffeine-containing drugs, some anti-tuberculosis drugs, etc.;

Magnesium deficiency worsens with age and is especially acute in people over 70 years of age.

Various manifestations of magnesium deficiency

Treatment

To identify a lack of potassium and magnesium, you should not take into account only external signs. Doctors recommend blood and urine tests, an electrocardiogram, and a study of the mineral composition of hair and nails. After the deficiency of elements is confirmed, the doctor prescribes therapy to replenish them: vitamin preparations, IVs, injections or a special diet.

If there is a slight lack of minerals, drinking freshly squeezed juices will help replenish their amount. Substances in drinks are considered good catalysts and allow better absorption of food. Also, the diet should contain a lot of greens, vegetables, and fruits.

To replenish magnesium, eat nuts (hazelnuts, almonds, cashews and peanuts), wheat bran, buckwheat porridge, millet and wheat. Dried fruits are especially rich in minerals. For good health and replenishment of elements, regularly include dates, dried apricots, raisins, prunes, and dried coconuts in your menu.

All varieties of cabbage, fruits (apples, avocados, peaches, cherries and gooseberries), mint, sunflower seeds and various types of nuts are good for eliminating potassium deficiency. Do not neglect dairy and fermented milk products. There is especially a lot of potassium in fatty cheeses, sour cream, and fermented baked milk.

During heat treatment, products lose most of their nutrients. Therefore, try to include as much fresh food in your diet as possible. It is not recommended to soak potatoes and other vegetables in water before cooking. They need to be cut immediately before use: storing them in chopped form significantly reduces the number of useful elements.

To replenish minerals using pharmacological agents, you should not purchase them without consulting your doctor. An experienced medical specialist will recommend a suitable remedy, prescribe a dose and course duration. If there is a lack of magnesium, Magnesium Diasporal, Magne B6 Forte, Magnelis B6 and others are usually prescribed. Popular drugs containing potassium are Asparkam, Panangin, Potassium orotate and others.

Symptoms of magnesium deficiency

Magnesium deficiency in the human body is quite common. Manifestations of magnesium imbalance depend on the rate of development of magnesium deficiency.

The earliest signs of magnesium deficiency are determined by the neuromuscular system

: twitching of the eyelids, tremors of the extremities (mainly the hands), tics, spasms of skeletal muscles (most often the calf and plantar muscles). With a more profound magnesium deficiency, convulsions, muscle weakness, impaired skin sensitivity, tingling in the extremities, dizziness, ataxia (discoordination), increased contractility of the uterus, and sometimes very painful spastic contractions of the intestines, bronchi, and esophagus may be observed.

These types of manifestations of magnesium deficiency are often accompanied by neuropsychic

disorders: insomnia, anxious sleep, fatigue when waking up in the morning after a long sleep, causeless anxiety, fear, increased nervousness, deterioration of memory and cognitive functions, decreased physical and mental performance, chronic fatigue, tendency to depression. At the same time, resistance to stress and infectious influences decreases. With a lack of magnesium, children may develop attention deficit disorder/hyperactivity disorder.

of the cardiovascular system may occur.

systems: increased blood pressure, arrhythmia, tachycardia, mitral valve prolapse, endothelial dysfunction; the development of hyperlipidemia, which means an increased risk of developing atherosclerosis and coronary heart disease.

Chronic magnesium deficiency leads to endocrine

disorders: depletes the function of the adrenal cortex, disrupts insulin synthesis and insulin resistance, contributes to the development of metabolic syndrome and diabetes, disrupts the functioning of the thyroid gland.

Visceral

manifestations of magnesium deficiency can be bronchospasms, laryngospasms, hyperkinetic diarrhea, spastic constipation, pyloric spasms, biliary dyskinesia, diffuse abdominal pain, formation of kidney stones, and urinary disorders.

The role of magnesium in the human body

It is difficult to overestimate the importance of magnesium for humans. Adequate levels of magnesium in the body are recognized as a fundamental constant controlling health. Magnesium is the most important intracellular element of all cells and tissues; together with ions of other elements, it plays an important role in maintaining the ionic balance of body fluids and participates in a huge number of enzymatic reactions. The main functions of magnesium in the human body can be identified:

• participates in the storage, transfer and utilization of energy;
• participates in the regulation of neuromuscular conduction and smooth muscle tone;
• inhibits excitation processes in the central nervous system;
• participates in membrane transport processes;
• participates in the synthesis of proteins and nucleic acids;
• maintains potassium-magnesium balance, is a physiological calcium antagonist and prevents the formation of kidney stones;
• acts as a regulator of carbohydrate and lipid metabolism;
• reduces blood clotting, prevents platelet aggregation;
• participates in the formation of connective tissue, prevents disturbances in the synthesis of collagen and elastin;
• strengthens bone tissue, teeth, hair, nails.

Magnesium is vital for the normal functioning of various tissues, organs and systems:

Applications of magnesium

Magnesium for the heart

By participating in muscle contractions, including the heart muscle, magnesium ensures the cardiac cycle. Magnesium salts have cardio- and vasoprotective properties, improve myocardial contractile function, reduce the risk of developing heart failure, and have an antiarrhythmic effect (reduce the incidence of ventricular arrhythmias, extrasystoles, atrial fibrillation, tachycardia). Magnesium prevents the loss of potassium, the deficiency of which also causes functional disorders of the cardiovascular system. The relationship between hypomagnesemia and the incidence of cardiovascular diseases has been scientifically proven. For example, magnesium deficiency is observed in 90% of cases of acute coronary syndromes.

Magnesium for blood vessels

Magnesium regulates vascular tone and has a hypotensive effect - relieves spasm of blood vessels, lowers blood pressure. This occurs due to the influence of the macroelement on the relaxation ability of vascular smooth muscle cells, suppression of pressor (increasing pressure) reflexes, partial blockade of nerve impulses, the ability to reduce blood viscosity, and prevent endothelial dysfunction.

It is known that an imbalance of calcium and magnesium ions is one of the reasons for the formation of blood clots in blood vessels. As a calcium antagonist, magnesium suppresses calcium-dependent reactions in blood coagulation cascades and reduces platelet aggregation. Thus, magnesium inhibits the process of atherosclerosis, and its low level in plasma is considered as an additional risk factor for stroke and heart attack.

TOP 5 vitamin complexes with potassium and magnesium

Unlike the previous section, the best complex drugs are listed here. They contain not only microelements, but also vitamins. They differ from conventional complexes only in the increased concentration of potassium and magnesium. Such supplements are beneficial for the heart and blood vessels.

No. 5 Doppelhertz Active Magnesium + Potassium

Doppelhertz active magnesium + potassium tab. thorn. 1640mg n15

from 212 ₽

More details

The cost of 1 capsule is 14 rubles. 20 kopecks

• Manufacturer: Queisser Pharma;
• Country: Germany;
• packaging volume – 15 pcs.;
• concentration of active substances – 300 mg each of magnesium (oxide) and potassium (carbonate) + vitamins and other microelements;
• daily dosage – 1 pc.

In addition to magnesium and potassium, Doppelgerz Active contains zinc, chromium, iron and vitamins B6, B12. It is used as an additional source of trace elements, pyridoxine and cyanocobalamin. Due to its high B12 content (about 66% of the daily value), the supplement is suitable for vegetarians.

Pros:

• The dietary supplement contains cyanocobalamin;
• helps replenish the lack of nutrients;
• Available in the form of effervescent tablets;
• Suitable for those who find it difficult to swallow large capsules.

Minuses:

• The drug caused dry skin in some patients.

№4 Nature's Bounty – Calcium, Magnesium, Zinc

Nature's Bounty, Calcium, Magnesium, Zinc & Vitamin D3, 100 Coated Caplets

★★★★★

from 345 ₽

More details

The cost of 1 capsule is 2 rubles. 98 kop.

• Country: USA;
• packaging volume – 100 pcs.;
• concentration of active substances – 400 mg of magnesium (oxide and gluconate), 25 mg of zinc (gluconate and citrate), 1000 mg of calcium (carbonate and gluconate), 15 mcg of vitamin D;
• daily dosage – 3 pcs.

The drug from Nature's Bounty contains few components, but this is its advantage. It is suitable for the prevention of diseases of the cardiovascular system and musculoskeletal system. Vitamin D helps calcium to be absorbed normally, and the trace element itself reduces the risk of osteoporosis.

Pros:

• the supplement contains cholecalciferol;
• gently calms the nervous system;
• improves the condition of skin, hair and nails.

Minuses:

• many forms of micronutrients are non-bioavailable.

№3 Optimum Nutrition – Opti-Men

Optimum Nutrition, Opti-Men, 240 Tablets

★★★★★

from 3,054 ₽

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The cost of 1 capsule is from 10 rubles. 44 kopecks up to 12 rub. 13 kopecks

• Country of origin: USA;
• packaging volume – 90, 150, 240 pcs.;
• concentration of active substances – 80 mg of magnesium (aspartate), 150 mg of potassium (iodide) + vitamins and other microelements;
• daily dosage – 3 pcs.

Opti-Men vitamin complex with potassium and magnesium is suitable for athletes (designed specifically for men). The drug contains all the necessary microelements. They support the body, maintain strength and health. The composition contains natural plant extracts, as well as enzymes and a complex of amino acids.

Pros:

• The dietary supplement gives strength and energy, especially during heavy training;
• helps wounds and abrasions heal faster;
• improves the condition of hair and skin;
• boosts immunity;
• Suitable for adults of all ages.

Minuses:

• the additive may cause allergies.

No. 2 21st Century – Sentry

21st Century, Sentry, Multivitamin & Multimineral Supplement, 200 Tablets

★★★★★

from 471 ₽

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The cost of 1 capsule is from 2 rubles. 02 kop. up to 2 rub. 41 kopecks

• Country of origin: USA;
• packaging volume – 130, 200 or 300 pcs.;
• concentration of active substances – 50 mg of magnesium (oxide), 150 mcg of potassium (iodide), 72 mg of potassium (chloride) + vitamins and other microelements;
• daily dosage – 1 pc.

Multi-complex called Sentry contains:

• potassium and magnesium;
• vitamins: A, C, D3, E, K, B1, B2, B3, B5, B6, B7, B9, B12;
• trace elements: calcium, iron, phosphorus, iodine, zinc, selenium, copper, manganese, chromium, molybdenum, boron, tin, nickel, silicon and vanadium.

All substances are contained in bioavailable forms, so they are easily absorbed. The tablets contain no animal ingredients and are suitable for vegans.

Pros:

• the drug has been tested in the laboratory;
• does not contain preservatives and unnecessary chemicals;
• cheaper than similar vitamins in Russian pharmacies;
• gives strength and energy, improves performance;
• it can be taken by the whole family.

Minuses:

• large capsule size.

#1 Nature's Way – Alive! Max3 Daily

Nature's Way, Alive! Maximum Potency Multivitamin, No Added Iron, 180 Tablets

★★★★☆

from 2,576 ₽

More details

The cost of 1 capsule is from 12 rubles. 14 kopecks up to 17 rub. 12 kopecks

• Country of origin: USA;
• packaging volume – 30, 60, 90, 180 pcs.;
• active substances and their concentration – 125 mg of magnesium (oxide), 75 mg of potassium (citrate) + vitamins and other microelements;
• daily dosage – 3 pcs.

Alive! Max3 Daily contains the following substances:

• vitamins A, C, D, E, K, B1, B2, B3, B6, B7, B9, B12;
• trace elements: calcium, iodine, magnesium, zinc, selenium, copper, manganese, molybdenum, sodium and potassium;
• extracts of medicinal plants.

All components are absorbed and do not interfere with each other's absorption. The complex does not contain iron, as it slows down the metabolism of potassium, magnesium and some other trace elements.

Pros:

• the drug is suitable for adults of any age;
• contains antioxidants;
• adds strength and energy;
• no gluten.

Minuses:

• The dietary supplement causes pain in the stomach or bladder for some.