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Magnesium For Health

Magnesium

What is Magnesium?

Magnesium is a mineral that is essential for human health. It is involved in over 300 biochemical reactions in the body, including:

  • Energy production: Magnesium is needed to convert food into energy.
  • Muscle and nerve function: Magnesium helps to keep muscles and nerves healthy and functioning properly.
  • Blood sugar control: Magnesium helps to regulate blood sugar levels.
  • Bone health: Magnesium is needed for the formation and maintenance of strong bones.
  • Heart health: Magnesium helps to keep the heart beating regularly and to lower blood pressure.
  • Mental health: Magnesium is involved in mood regulation and can help to reduce anxiety and depression.

Magnesium Deficiency – What are the Symptoms?

Magnesium deficiency is a common problem, especially in the United States. Symptoms of magnesium deficiency can include:

  • Fatigue
  • Muscle cramps
  • Restless leg syndrome
  • Insomnia
  • Headaches
  • Anxiety
  • Depression
  • High blood pressure
  • Heart arrhythmias
  • Type 2 diabetes
  • Osteoporosis

Magnesium Rich Foods Image

Food Sources: Magnesium Rich Foods

The best sources of magnesium are whole grains, leafy green vegetables, nuts, and seeds. Other good sources of magnesium include beans, fish, and dairy products.

Magnesium from Nuts and Seeds Image

 

Types of Magnesium used in Health Supplements

Magnesium from Supplements

There are many different forms of magnesium used in health supplements. The most common forms include:

  • Magnesium citrate: This is a water-soluble form of magnesium that is easily absorbed by the body. It is often used to treat constipation and other digestive problems.
  • Magnesium glycinate: This is a chelated form of magnesium, which means that it is bound to an amino acid. This makes it more bioavailable than other forms of magnesium. Magnesium glycinate is often used to improve sleep and reduce stress.
  • Magnesium malate: This is a form of magnesium that is combined with malic acid. Malic acid is a natural energy source, so magnesium malate is often used to improve energy levels and reduce fatigue.
  • Magnesium taurate: This is a form of magnesium that is combined with taurine. Taurine is an amino acid that is important for heart health. Magnesium taurate is often used to improve heart health and reduce blood pressure.

The different forms of magnesium have different effects on the body. For example, magnesium citrate is a good choice for people who are looking to treat constipation, while magnesium glycinate is a good choice for people who are looking to improve sleep. It is important to talk to your doctor to find the best form of magnesium for your individual needs.

Here is a table that summarizes the different forms of magnesium and their effects:

Form of MagnesiumAbsorptionEffects
Magnesium citrateGoodTreats constipation, improves sleep
Magnesium glycinateGoodImproves sleep, reduces stress
Magnesium malateGoodImproves energy levels, reduces fatigue
Magnesium taurateGoodImproves heart health, reduces blood pressure

 

It is important to note that magnesium supplements can have side effects, such as diarrhea, nausea, and vomiting. If you experience any side effects, stop taking the supplement and talk to your doctor.

 

How Much Magnesium Do I Need?

The recommended daily intake of magnesium for adults is 400 milligrams for women and 420 milligrams for men. However, some people may need more magnesium, such as pregnant women, breastfeeding women, and people with certain health conditions.

Talk to Your Doctor

If you are concerned about your magnesium levels, talk to your doctor. They can help you to determine if you are getting enough magnesium from your diet and whether you need to take a magnesium supplement.

Conclusion

Magnesium is an essential mineral that is involved in many important bodily functions. Magnesium deficiency is a common problem, and it can cause a variety of health problems. There are many different forms of magnesium supplements available, and the best form for you will depend on your individual needs. Talk to your doctor to determine if you are getting enough magnesium from your diet and whether you need to take a magnesium supplement.

 

Where can I learn more about Magnesium?

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://www.ncbi.nlm.nih.gov/pubmed/24500155

https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0506/usual_nutrient_intake_vitD_ca_phos_mg_2005-06.pdf

 

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