Unlocking the Benefits of Magnesium Supplements

WHY IT’S CALLED THE MIRACLE MINERAL?

Magnesium is an essential mineral that plays a key role in many bodily functions, including nerve and muscle function, heart health, and bone formation. Unfortunately, many people are deficient in magnesium due to poor diets, ecology, and other factors. Fortunately, magnesium supplements are widely available and can help to correct this deficiency.

WHAT IS MAGNESIUM AND WHAT DOES IT DO

Magnesium is a mineral that is critical to human health. It helps regulate over 300 enzymatic reactions in the body and plays a role in many critical functions, such as:

• Maintaining a normal heart rhythm and blood pressure
• Building strong bones and teeth
• Regulating nerve and muscle function
• Supporting a healthy immune system

WHY DO WE NEED MAGNESIUM

Magnesium is an essential mineral that our bodies require to function properly. We need magnesium to:

• Build strong bones
• Regulate nerve and muscle function
• Maintain a normal heart rhythm and blood pressure
• Support a healthy immune system

WHO NEEDS MAGNESIUM SUPPLEMENTS

Many people are deficient in magnesium due to poor diets, soil depletion, and other factors. Some groups of people may be at higher risk for magnesium deficiency, including:

• People with digestive disorders, such as Crohn’s disease or celiac disease
• People with type 2 diabetes
• Older adults
• People taking certain medications, such as diuretics or proton pump inhibitors
• People with an alcohol dependency

HOW MUCH MAGNESIUM DO WE NEED

The recommended daily amount of magnesium depends on your age, sex, and other factors, such as pregnancy and lactation. The National Institutes of Health (NIH) recommends the following daily allowances for magnesium:

• Adult men: 400-420 mg/day
• Adult women: 310-320 mg/day
• Pregnant women: 350-360 mg/day
• Breastfeeding women: 310-320 mg/day

It is recommended to consume Magnesium before bedtime, as this is when the body undergoes most of its detoxification, cleansing, and repair processes. Smaller doses taken multiple times throughout the day, such as 3-5 doses, can also be effective. Additionally, taking magnesium around mealtime can enhance its benefits.

TYPES OF MAGNESIUM SUPPLEMENTS

There are several different forms of magnesium supplements, including:

• Magnesium chloride hexahydrate, or pure magnesium chloride flakes (MgCl2)
• Magnesium oxide
• Magnesium citrate
• Magnesium glycinate or bisglycinate
• Magnesium bicarbonate
• Magnesium gluconate
• Magnesium taurate
• Magnesium malate

It is important to choose a magnesium supplement that is easily absorbed by your body. Magnesium citrate and magnesium glycinate are generally considered the most effective forms of supplementation, as they are well absorbed and do not cause digestive distress.

PURE MAGNESIUM CHLORIDE FLAKES (MgCl2)

Magnesium chloride hexahydrate, magnesium chloride flakes, is a highly bioavailable form of magnesium supplement. This type of magnesium supplement is often considered a personal favorite among many people.

Magnesium chloride hexahydrate is a type of salt that is composed of magnesium and chloride ions. This type of magnesium supplement is easily absorbed by the body, making it an efficient way to get the recommended daily dose of magnesium. Magnesium chloride hexahydrate can be taken in several different forms, including oral supplements, transdermal sprays, and baths.

WHOLE FOOD SOURCES OF MAGNESIUM INCLUDE:

• Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, and cashews are all high in magnesium.
• Leafy greens: spinach and kale are excellent sources of magnesium.
• Legumes: lentils, chickpeas, and black beans are good options for increasing your magnesium intake.
• Avocados: they are rich in magnesium as well as other nutrients such as healthy fats, fiber, and potassium.
• Whole grains: brown rice, quinoa, and whole wheat bread are all sources of magnesium.
• Bananas and carrots: although not as high in magnesium as other foods, bananas still provide a good source of the mineral.
• Raw cacao and dark chocolate: it’s not only a delicious treat but also a source of magnesium.
• Seafood: fish, especially salmon and mackerel, are good sources of magnesium.

Side effects of magnesium supplements Magnesium supplements are generally safe when taken in the recommended doses. However, high doses of magnesium can cause side effects, such as:

• Nausea
• Diarrhea
• Abdominal cramping
• Weakness
• Low blood pressure

If you experience any of these symptoms, stop taking the supplement and talk to your doctor.

In conclusion I want to say, Magnesium is an essential mineral that plays a key role in many of our bodily functions. If you are deficient in magnesium, a magnesium supplement may be beneficial for you. However, it is always advisable to talk to your doctor before starting any new supplement to make sure it is safe for you and to determine the right dose for your needs.