Magnesium is a mineral that helps regulate blood pressure and heart rate, and deficiencies in this mineral have also been linked to depression, anxiety, insomnia, diabetes, cardiovascular disease, osteoporosis, cancer, Alzheimer’s disease, and even dementia.
As a result, magnesium has become a buzzword in recent years, especially in health and beauty circles.
We took a closer look at the benefits of a magnesium supplement during the day, and the
best ways to take this to maximize the benefits and results.
What Is Magnesium?
Magnesium is an essential nutrient for humans, but it can be difficult to get enough of in our diets.
It is found naturally in foods such as nuts, seeds, beans, whole grains, leafy greens, fish, and dairy – but if you don’t get enough magnesium from food alone, you’ll likely need to supplement.
The recommended daily allowance (RDA) for adults is 400-420 mg per day, although most people don’t consume anywhere near that amount.
The body needs magnesium to function properly, as it plays a role in over 300 biochemical reactions.
It’s important for maintaining healthy bones and teeth, helping with muscle contraction, nerve conduction, and energy production.
It also helps maintain normal blood sugar levels, which is why low magnesium intake has been associated with Type 2 Diabetes.
There are two types of supplements: elemental (inorganic) and organic (combination).
Elemental magnesium comes from rock deposits and is considered safe. Organic magnesium combines other minerals into a single pill.
While both forms are effective, some experts recommend taking only organic magnesium because they believe it provides better absorption.
How Does Magnesium Work?
Magnesium works (see also: How Long Does It Take For Magnesium Citrate To Work?)by relaxing muscles and nerves, regulating blood pressure, and promoting sleep. When your body doesn’t absorb enough magnesium, it can cause muscle cramps, spasms, and twitching.
This can lead to headaches, fatigue, irritability, and difficulty sleeping. If you’re deficient, you may experience these symptoms without any obvious reason.
However, if you do suffer from them regularly, there could be another underlying issue.
Magnesium deficiency can also affect your mood. A study published in the Journal of Clinical
Psychiatry showed that women who had higher magnesium intakes were less likely to develop depression than those with lower intakes.
Other studies have shown that magnesium supplementation (see also: Best Magnesium Supplement? )improves mental clarity and reduces stress.
If you want to boost your magnesium intake, try adding more leafy green vegetables, almonds, cashews, pumpkin seeds, sunflower seeds, sesame seeds, and yogurt to your diet.
You can also increase your intake by drinking plenty of water, eating small meals throughout the day, and avoiding caffeine and alcohol.
Why Do I Need More Magnesium?
If your diet doesn’t provide adequate amounts of magnesium, then you may want to consider supplementation. There are several reasons why you might not be getting enough magnesium in your diet.
Lack Of Fresh Food
Many processed foods lack magnesium, so if your diet is rich in these types of foods, you may find yourself consuming less than what your body actually needs.
Magnesium is also often removed during processing, so you may not even know how much magnesium is in the food you eat.
Your digestive system uses magnesium to help break down protein and carbohydrates. If you struggle with digestion, you may not be absorbing all the nutrients from your food.
Similarly, dietary fiber is necessary for proper digestion and elimination. If you don’t eat enough dietary fiber, you may end up with constipation.
Your Body Is Not Processing Magnesium
The amount of magnesium in your bloodstream depends on how much magnesium you consume. Your body absorbs magnesium through your stomach lining, but this process isn’t always efficient.
For example, if you take too many antacids at once, you may block your stomach’s ability to absorb magnesium.
You may also need to supplement magnesium if you’ve recently started using medications that interfere with its absorption. These include certain antibiotics, anti-inflammatories, and diuretics.
You May Be Taking Too Much Calcium
Calcium and magnesium work together to promote healthy bones. But when you take too much calcium, it can prevent your body from absorbing magnesium.
In fact, according to the National Institutes of Health, people who take high doses of calcium are twice as likely to become deficient in magnesium.
This is because calcium binds to magnesium in your intestines, preventing it from being absorbed into your bloodstream.
The best way to avoid this problem is to make sure you get enough calcium and magnesium in your diet. You can do this by increasing your consumption of leafy greens, nuts, beans, whole grains, and fish.
You Might Have An Underactive Thyroid
A thyroid gland produces hormones that regulate a variety of functions in your body. One of these functions is maintaining blood pressure.
When your thyroid is underactive, it can cause low blood pressure.
This condition is called hypothyroidism, and this in turn can lead to other health problems such as weight gain, fatigue, dry skin, hair loss, and constipation. It can also contribute to anxiety, depression, and memory issues.
Hypothyroidism occurs most frequently in women over 50 years old. However, anyone can develop hypothyroidism at any age. Symptoms usually appear gradually and worsen over time.
Magnesium can help an underactive thyroid by regulating levels of thyroid hormone. So, if you’re taking medication for hypothyroidism, ask your doctor about adding magnesium supplements to your regimen.
How To Get Enough Magnesium
There are several ways to increase your intake of magnesium. Here are three easy tips:
Leafy Green Veg
Leafy greens contain large amounts of magnesium. They also provide vitamin K, which helps your body use magnesium properly.
Nuts, seeds, beans, and whole grain products are good sources of magnesium. Try eating them instead of refined flour or white rice.
A daily dose of 400 milligrams (mg) of elemental magnesium will give you the recommended daily allowance (RDA). Some experts recommend taking 500 mg per day.
If you have kidney disease, talk to your doctor before starting a magnesium supplement.
The best time to take magnesium depends on the individual; some prefer to take a supplement first thing in the morning to combat forgetfulness, while others find that a magnesium supplement before bed helps them to drift off more peacefully – you may need to experiment to find the best option for you.
If you want to improve your overall health, magnesium is one mineral that should be top of mind. Magnesium plays a vital role in many different bodily processes and will help to keep your body strong and healthy.