Magnesium: The mineral essential for health and vitality
Magnesium is one of the most critical minerals for our body, influencing many vital processes. A deficiency can lead to serious health issues. 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 suffer from a deficiency, which can be 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 is vital to ensure an adequate supply through diet or supplementation.
Why is it worthwhile to supplement with magnesium?
Supplementing with magnesium offers many health benefits. Magnesium supports proper muscle function, including the heart, and plays a role in energy production. It strengthens the nervous system, aids concentration, and helps manage stress. It is also essential for strong bones, the proper functioning of enzymes, and glucose metabolism.
Magnesium also positively impacts the circulatory system. It helps dilate blood vessels, which can naturally lower blood pressure. Studies confirm that magnesium supplementation can effectively reduce blood pressure, especially in people with insulin resistance, prediabetes, or chronic conditions.
What forms of magnesium are available on the market?
Various forms of magnesium are available on the market, differing in their bioavailability. Which form of magnesium is best absorbed? One of the best-absorbed forms is magnesium glycinate, particularly recommended for people with sleep disorders. It is known for its 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 beneficial to choose supplements that contain magnesium alongside melatonin or vitamin B6, as this can enhance 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 to additionally support sleep quality. It is ideal to take magnesium after a meal and drink plenty of water. Avoid taking magnesium on an empty stomach.
Excessive magnesium in healthy individuals is rare, as the body typically excretes any surplus through urine. However, if too much is consumed, diarrhoea, nausea, muscle weakness, and drowsiness may occur. An overdose of magnesium can manifest as facial tingling, vomiting, diarrhoea, or urinary retention.
