An essential mineral that helps our body function well, magnesium keeps the nervous, muscular and immune systems in shape. See when you need to supplement your magnesium intake and how to take the supplements so that they are effective!
Magnesium is important for energy production and glucose metabolism. Supports the health of neurons, bones and heart. In fact, over 300 different enzymatic processes in the body depend on it. In certain situations, the intake of magnesium from food is too low and supplementation is needed.
How do you know you have a magnesium deficiency?
Early signs that you may be deficient in magnesium are not very loud. You may have no appetite, lethargy or weakness. You may also have muscle cramps or weakness, fatigue, numbness and tingling, or trouble sleeping.
Even if many of us do not cover our daily magnesium needs with food, people who are at risk of suffering from magnesium deficiency are more likely to be elderly, have type 2 diabetes, gastrointestinal diseases or alcohol addiction.
Why is magnesium supplementation needed?
Taking magnesium supplements could help people with type 2 diabetes as well as migraine sufferers, according to a 2018 study. One study found that a particular type of magnesium, magnesium chloride, helped relieve mild to moderate symptoms of depression over a six-week period.
You might also be interested: Magnesium deficiency symptoms. Its absence affects you in 6 ways
Best time of day to take magnesium
According to the American nutritionist Dawn Jackson Blatner, quoted by Goodhousekeeping.comyou can take magnesium at any time of the day, preferably during meals.
In terms of dosage, women should get up to 320 mg of magnesium per day, and men between 400 and 420 mg. There are many ways to obtain this nutrient from food. It is found in whole grains, nuts, beans, leafy vegetables and seeds. “I advise anyone to eat spinach, pumpkin seeds, chia seeds, edamame, potatoes, tuna, almonds, cashews, peanuts, avocados, yogurt, oatmeal and bananas,” Blatner said.
See also: What food supplements have proven useful in case of bloating and when should you go to the doctor?
An excess of magnesium obtained from food will not harm you, because it will be eliminated by the body. However, consuming too much magnesium through supplements can definitely pose a health risk. For some, it causes gastrointestinal symptoms, diarrhea, nausea, so it is recommended to limit it to 350 mg/day, in the form of a supplement.
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2023-08-22 12:06:05
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