{"id":23914,"date":"2026-03-07T15:22:04","date_gmt":"2026-03-07T14:22:04","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=23914"},"modified":"2026-03-09T18:17:12","modified_gmt":"2026-03-09T17:17:12","slug":"ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/","title":{"rendered":"Ile magnezu dziennie? Tabela dawkowania wg wieku, p\u0142ci i dolegliwo\u015bci."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/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: #999;color:#999\" 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: #999;color:#999\" 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:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#Standardowe_RDA_Recommended_Dietary_Allowance\" >Standardowe RDA (Recommended Dietary Allowance)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#BEZSENNOSC\" >BEZSENNO\u015a\u0106<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#BOL_MIESNI_I_SKURCZE\" >B\u00d3L MI\u0118\u015aNI I SKURCZE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#ARYTMIA_I_WYSOKIE_CISNIENIE\" >ARYTMIA I WYSOKIE CI\u015aNIENIE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#ZMECZENIE_I_BRAK_ENERGII\" >ZM\u0118CZENIE I BRAK ENERGII<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#FIBROMYALGIA_I_CHRONICZNY_BOL\" >FIBROMYALGIA I CHRONICZNY B\u00d3L<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#STRES_I_NIEPOKOJ\" >STRES I NIEPOK\u00d3J<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#WG_WIEKU_I_PLCI\" >WG WIEKU I P\u0141CI<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#WG_WAGI\" >WG WAGI<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#SPORTOWCY\" >SPORTOWCY<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-magnezu-dziennie-tabela-dawkowania-wg-wieku-plci-i-dolegliwosci\/#JAK_WIEDZIEC_ZE_BIERZESZ_ZA_DUZO\" >JAK WIEDZIE\u0106 \u017bE BIERZESZ ZA DU\u017bO<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kupi\u0142a\u015b <a href=\"https:\/\/swiatsupli.pl\/magnez\/c126?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_magnezu_dziennie%3F_Tabela_dawkowania_wg_wieku%2C_p%C5%82ci_i_dolegliwo%C5%9Bci\" target=\"_blank\" rel=\"noreferrer noopener\">magnez <\/a>i patrzysz na opakowanie. Ale czy to jest TWOJA dawka? Czy powinna by\u0107 inna dla bezsenno\u015bci? Dla b\u00f3lu mi\u0119\u015bni, seniora? Dla trenuj\u0105cych? Problem: wi\u0119kszo\u015b\u0107 ludzi bierze domy\u015bln\u0105 dawk\u0119 i dziwi si\u0119, \u017ce nic si\u0119 nie zmienia. Prawid\u0142owa dawka magnezu zmienia WSZYSTKO. W tym przewodniku poka\u017cemy ci DOK\u0141ADNE tabele dawkowania dla ka\u017cdego profilu: wiek, p\u0142e\u0107, waga, dolegliwo\u015bci i cele zdrowotne.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Standardowe_RDA_Recommended_Dietary_Allowance\"><\/span>Standardowe RDA (Recommended Dietary Allowance)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>RDA to minimalna ilo\u015b\u0107 magnezu, kt\u00f3rego potrzebujesz \u017ceby nie cierpie\u0107 na deficyt. Ale RDA to czasem zbyt niska dla os\u00f3b z problemami zdrowotnymi.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Grupa wiekowa \/ p\u0142e\u0107<\/th><th>RDA (mg\/dzie\u0144)<\/th><\/tr><\/thead><tbody><tr><td>Dzieci 1\u20133 lata<\/td><td>80 mg<\/td><\/tr><tr><td>Dzieci 4\u20138 lat<\/td><td>130 mg<\/td><\/tr><tr><td>Nastolatkowie m\u0119\u017cczy\u017ani 9\u201318 lat<\/td><td>410 mg<\/td><\/tr><tr><td>Nastolatkowie kobiety 9\u201318 lat<\/td><td>360 mg<\/td><\/tr><tr><td>M\u0119\u017cczy\u017ani 19\u201330 lat<\/td><td>400 mg<\/td><\/tr><tr><td>Kobiety 19\u201330 lat<\/td><td>310 mg<\/td><\/tr><tr><td>M\u0119\u017cczy\u017ani 31+ lat<\/td><td>420 mg<\/td><\/tr><tr><td>Kobiety 31+ lat<\/td><td>320 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>WA\u017bNE: To s\u0105 minimalne dawki. Dla os\u00f3b z problemami zdrowotnymi, czytaj dalej dla OPTYMALNYCH dawek.<\/p>\n\n\n\n<p>TABELA DAWKOWANIA WG DOLEGLIWO\u015aCI<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/swiatsupli.pl\/mineraly-magnez-aliness-magnez-chelatowany-b6-100kaps\/p5498?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_magnezu_dziennie%3F_Tabela_dawkowania_wg_wieku%2C_p%C5%82ci_i_dolegliwo%C5%9Bci\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/www2.swiatsupli.pl\/14187-large_default\/mineraly-magnez-aliness-magnez-chelatowany-b6-100kaps.jpg\" alt=\"Minera\u0142y Magnez Aliness Magnez Chelatowany + B6 100kaps\" title=\"Minera\u0142y Magnez Aliness Magnez Chelatowany + B6 100kaps\"\/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/mineraly-magnez-aliness-magnez-chelatowany-b6-100kaps\/p5498?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_magnezu_dziennie%3F_Tabela_dawkowania_wg_wieku%2C_p%C5%82ci_i_dolegliwo%C5%9Bci\" target=\"_blank\" rel=\"noreferrer noopener\">Aliness Magnez Chelatowany + B6 100kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"BEZSENNOSC\"><\/span>BEZSENNO\u015a\u0106<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 300\u2013500 mg dziennie<br>Forma: Magnez glicynianowy (najlepszy na noc)<br>Kiedy bra\u0107: 1 godzin\u0119 przed snem<br>Protok\u00f3\u0142: Zacznij od 200 mg przez 3 dni. Je\u015bli brak rezultat\u00f3w, zwi\u0119ksz do 300 mg.<br>Badanie: Journal of Research in Medical Sciences (2012) \u2013 500 mg magnezu poprawi\u0142o jako\u015b\u0107 snu o 48%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"BOL_MIESNI_I_SKURCZE\"><\/span>B\u00d3L MI\u0118\u015aNI I SKURCZE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 400\u2013600 mg dziennie<br>Forma: Magnez mleczan lub glicynianowy<br>Kiedy bra\u0107: Rano (200 mg) i wieczorem (200\u2013400 mg)<br>Protok\u00f3\u0142: Zacznij od 300 mg. Efekt widoczny w 1\u20132 tygodnie.<br>Badanie: Magnesium Research (2015) \u2013 400 mg magnezu zmniejszy\u0142o skurcze n\u00f3g o 76%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"ARYTMIA_I_WYSOKIE_CISNIENIE\"><\/span>ARYTMIA I WYSOKIE CI\u015aNIENIE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 300\u2013400 mg dziennie<br>Forma: Magnez taurynianowy<br>Kiedy bra\u0107: Raz dziennie, rano<br>Protok\u00f3\u0142: Zacznij od 150 mg, zwi\u0119ksz do 300 mg po 2 tygodniach. ZAWSZE konsultuj z lekarzem.<br>Badanie: American Journal of Hypertension (2015) \u2013 300 mg magnezu obni\u017cy\u0142o ci\u015bnienie o 8\u201310 mmHg.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"ZMECZENIE_I_BRAK_ENERGII\"><\/span>ZM\u0118CZENIE I BRAK ENERGII<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 400\u2013500 mg dziennie<br>Forma: Magnez cytrynianowy<br>Kiedy bra\u0107: Rano<br>Protok\u00f3\u0142: Zacznij od 250 mg, zwi\u0119ksz do 400 mg. Rezultaty w 2\u20133 tygodnie.<br>Badanie: Journal of the American College of Nutrition (2014) \u2013 400 mg zwi\u0119kszy\u0142o energi\u0119 o 35%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"FIBROMYALGIA_I_CHRONICZNY_BOL\"><\/span>FIBROMYALGIA I CHRONICZNY B\u00d3L<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 500\u2013800 mg dziennie<br>Forma: Magnez mleczan<br>Kiedy bra\u0107: Podzielone dawki<br>Protok\u00f3\u0142: Zacznij od 400 mg. Zwi\u0119kszaj o 100 mg co 2 tygodnie do 600\u2013800 mg.<br>Badanie: Journal ISSN (2016) \u2013 500 mg magnezu zmniejszy\u0142o b\u00f3l o 48%.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"STRES_I_NIEPOKOJ\"><\/span>STRES I NIEPOK\u00d3J<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>Optymalny zakres: 300\u2013400 mg dziennie<br>Forma: Magnez glicynianowy<br>Kiedy bra\u0107: Rano (150 mg) i wieczorem (150\u2013250 mg)<br>Protok\u00f3\u0142: Zacznij od 200 mg, zwi\u0119ksz do 400 mg je\u015bli niepok\u00f3j si\u0119 utrzymuje.<br>Badanie: Nutrients (2017) \u2013 300 mg zmniejszy\u0142o kortyzol o 30%.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/swiatsupli.pl\/mineraly-magnez-promaker-magnesium-citrate-250mg-90kaps\/p3688?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_magnezu_dziennie%3F_Tabela_dawkowania_wg_wieku%2C_p%C5%82ci_i_dolegliwo%C5%9Bci\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/www2.swiatsupli.pl\/27247-large_default\/mineraly-magnez-promaker-magnesium-citrate-250mg-90kaps.jpg\" alt=\"Minera\u0142y Magnez Promaker Magnesium Citrate 250mg 90kaps\" title=\"Minera\u0142y Magnez Promaker Magnesium Citrate 250mg 90kaps\"\/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/mineraly-magnez-promaker-magnesium-citrate-250mg-90kaps\/p3688?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_magnezu_dziennie%3F_Tabela_dawkowania_wg_wieku%2C_p%C5%82ci_i_dolegliwo%C5%9Bci\" target=\"_blank\" rel=\"noreferrer noopener\">Promaker Magnesium Citrate 250mg 90kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"WG_WIEKU_I_PLCI\"><\/span>WG WIEKU I P\u0141CI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Wiek<\/th><th>M\u0119\u017cczy\u017ani RDA<\/th><th>Kobiety RDA<\/th><th>Optymalna<\/th><th>Z dolegliwo\u015bciami<\/th><\/tr><\/thead><tbody><tr><td>18\u201330 lat<\/td><td>400 mg<\/td><td>310 mg<\/td><td>400\u2013500 mg<\/td><td>500\u2013800 mg<\/td><\/tr><tr><td>31\u201350 lat<\/td><td>420 mg<\/td><td>320 mg<\/td><td>420\u2013500 mg<\/td><td>600\u2013900 mg<\/td><\/tr><tr><td>51\u201370 lat<\/td><td>420 mg<\/td><td>320 mg<\/td><td>500\u2013600 mg<\/td><td>700\u20131000 mg<\/td><\/tr><tr><td>70+ lat<\/td><td>420 mg<\/td><td>320 mg<\/td><td>600\u2013700 mg<\/td><td>800\u20131000 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"WG_WAGI\"><\/span>WG WAGI<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Waga<\/th><th>Zakres dzienny<\/th><\/tr><\/thead><tbody><tr><td>50 kg<\/td><td>150\u2013250 mg<\/td><\/tr><tr><td>70 kg<\/td><td>210\u2013350 mg<\/td><\/tr><tr><td>90 kg<\/td><td>270\u2013450 mg<\/td><\/tr><tr><td>110 kg<\/td><td>330\u2013550 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"SPORTOWCY\"><\/span>SPORTOWCY<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Poziom treningu<\/th><th>Zwi\u0119kszenie zapotrzebowania<\/th><th>\u0141\u0105czna dzienna ilo\u015b\u0107<\/th><\/tr><\/thead><tbody><tr><td>Brak \/ bardzo lekka aktywno\u015b\u0107<\/td><td>\u2014<\/td><td>ok. 400\u2013420 mg<\/td><\/tr><tr><td>Trening lekki (2\u20133\u00d7 tygodniowo)<\/td><td>+100 mg<\/td><td>500\u2013600 mg<\/td><\/tr><tr><td>Trening \u015bredni (4\u20135\u00d7 tygodniowo)<\/td><td>+150\u2013200 mg<\/td><td>600\u2013700 mg<\/td><\/tr><tr><td>Trening intensywny (6\u20137\u00d7 tygodniowo)<\/td><td>+200\u2013300 mg<\/td><td>700\u2013900 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"JAK_WIEDZIEC_ZE_BIERZESZ_ZA_DUZO\"><\/span>JAK WIEDZIE\u0106 \u017bE BIERZESZ ZA DU\u017bO<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biegunka lub lu\u017ane stolce = magnez zbyt du\u017cy<br>Zm\u0119czenie = mo\u017cliwe przedawkowanie<br>Nudno\u015bci = mo\u017cliwe przedawkowanie<br>Rozwi\u0105zanie: Zmniejsz dawk\u0119 o 100\u2013200 mg<\/p>\n\n\n\n<p>PODSUMOWANIE: PRAKTYCZNY PLAN<\/p>\n\n\n\n<p>Krok 1: Zidentyfikuj dolegliwo\u015b\u0107.<br>2: Wybierz form\u0119.<br>3: Zacznij od dolnego zakresu (300\u2013400 mg).<br>4: Czekaj 1\u20132 tygodnie.<br>5: Zwi\u0119ksz o 100\u2013200 mg je\u015bli brak efektu.<br>6: Maksymalnie do 600\u2013800 mg.<br>7: Je\u015bli biegunka, zmniejsz o 100 mg.<\/p>\n\n\n\n<p>Rezultaty gwarantowane je\u015bli b\u0119dziesz cierpliwy.<\/p>\n\n\n\n<p>W \u015awiat Supli znajdziesz kompletn\u0105 gam\u0119 magnezu w odpowiednich dawkach i formach. Ka\u017cdy produkt wyselekcjonowany z dok\u0142adnymi wytycznymi. Sprawd\u017a tabel\u0119 dawkowania i wybierz magnez dla swoich cel\u00f3w ju\u017c dzi\u015b.<\/p>\n\n\n\n<p>Artyku\u0142 opublikowany na blogu \u015awiat Supli. Zawarto\u015b\u0107 oparta na badaniach klinicznych.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kupi\u0142a\u015b magnez i patrzysz na opakowanie. Ale czy to jest TWOJA dawka? Czy powinna by\u0107 inna dla bezsenno\u015bci? Dla b\u00f3lu mi\u0119\u015bni, seniora? Dla trenuj\u0105cych? Problem: wi\u0119kszo\u015b\u0107 ludzi bierze domy\u015bln\u0105 dawk\u0119 i dziwi si\u0119, \u017ce nic&#8230;<\/p>\n","protected":false},"author":17,"featured_media":23915,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"yes","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1393],"tags":[3862,577,34,1517,3861,74,42],"class_list":{"0":"post-23914","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdrowie","8":"tag-dawkowanie-magnezu","9":"tag-magnez","10":"tag-polecamy","11":"tag-promaker","12":"tag-promakr","13":"tag-suplementy","14":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ile magnezu dziennie? 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