Magnesium matters: Tackling deficiency and boosting health
Magnesium is one of the most vital minerals for our body, influencing numerous essential processes. A deficiency can lead to serious health problems. Learn how to properly supplement magnesium.
Magnesium is an essential element that plays a key role in the functioning of our body. It participates in over 300 biochemical processes, affecting muscle function, the nervous system, and bone health. Unfortunately, many people struggle with a deficiency, often caused by stress, an unhealthy diet, and a fast-paced lifestyle.
A magnesium deficiency can lead to muscle cramps, fatigue, irritability, and even heart rhythm disorders. This is why it's important to ensure an adequate supply in the diet or through supplementation.
Why is it worth supplementing with magnesium?
Magnesium supplementation offers several health benefits. Magnesium supports the proper functioning of muscles, including the heart, and participates in energy production. It strengthens the nervous system, supports concentration, and helps manage stress. It is also essential for strong bones, enzyme function, and glucose metabolism.
Magnesium also has a positive impact on the circulatory system. It helps dilate blood vessels, naturally lowering blood pressure. Studies confirm that magnesium supplementation can effectively lower blood pressure, especially in people with insulin resistance, prediabetes, or chronic diseases.
What forms of magnesium are available on the market?
Various forms of magnesium are available, differing in their bioavailability. What magnesium is best absorbed? One of the best-absorbed forms is magnesium glycinate, particularly recommended for people with sleep disorders. It has high bioavailability, meaning the body easily absorbs and efficiently uses it.
Other well-absorbed forms of magnesium include magnesium lactate, magnesium citrate, magnesium taurate, and magnesium chloride. It is advisable to choose supplements that contain magnesium along with melatonin or vitamin B6, as these can increase their effectiveness.
How to properly supplement magnesium?
Recommended daily doses of magnesium depend on age and individual needs. For adults, it typically ranges from 360 to 420 mg, although pregnant women and athletes may require larger amounts. Supplementation is best done in the evening, which can additionally support sleep quality. It is best to take magnesium after a meal and drink plenty of water. Avoid taking magnesium on an empty stomach.
Excess magnesium in healthy individuals is rare, as the body usually excretes the excess through urine. However, if too much is consumed, diarrhea, nausea, muscle weakness, and drowsiness may occur. An overdose of magnesium may manifest as facial tingling, vomiting, diarrhea, or urinary retention.
