He magnesium is an essential mineral for the human body that plays an important role in a wide variety of bodily functions. Despite its importance, many people don’t get enough magnesium in their daily diet.
Why Take Magnesium?
Magnesium is an important mineral that helps in bone formation, protein synthesis, muscle and nerve functionand the regulation of blood sugar levels. It can also help prevent heart disease, diabetes and osteoporosis.
Additionally, some research suggests that magnesium may help reduce anxiety and improve sleep quality. A study published in the Journal of Research in Medical Sciences found that magnesium supplementation can improve symptoms of depression and anxiety in women with PMS.
When is the best time to take magnesium?
The best time to take magnesium depends on the type of supplement you’re taking. Magnesium supplements come in several forms, including pills, capsules, powders, and liquids.
Magnesium supplements that contain magnesium oxide are the least absorbed by the body. Therefore, it is recommended take them with a meal to increase their absorption.
Supplements containing magnesium magnesium citrate, magnesium glycinate or magnesium malate they are more easily absorbed by the body. Therefore, they can be taken with or without food. However, it is advisable to take them with you fiber-rich foods to avoid diarrhea.
Also, the best time to take magnesium may depend on your personal needs. If you’re taking magnesium to improve sleep quality, it’s best to take it before bed. If you’re taking magnesium to help regulate blood sugar levels, it’s best to take it with food.
The US National Institutes of Health (NIH) recommends that adult men consume approximately 400-420 mg of magnesium per day and that adult women consume approximately 310-320 mg per day. However, many experts believe these recommendations are too low and that people should consume more magnesium in their diet daily diet.
The NIH also notes that most people in the United States of America they don’t consume enough magnesium in their daily diet. In his opinion NIH extensionrich sources of magnesium include green leafy vegetables, nuts, seeds, beans, whole grains and dairy products.
THE American Dietetic Association it also recommends that people get their magnesium from dietary sources rather than supplements. However, if you need to take a magnesium supplement, consult your doctor before you start taking it.
When is magnesium deficiency dangerous?
In addition to the benefits listed above, magnesium deficiency can also have adverse health effects. Magnesium deficiency can cause symptoms such as fatigue, muscle weakness, muscle cramps and tremors. It has also been linked to conditions such as high blood pressure, heart disease and osteoporosis.
It is important to note that the Excessive magnesium intake can also have adverse health effects. If you take too much magnesium in supplement form, you may experience diarrhea, nausea, vomiting, and other digestive problems.
In short, magnesium is an essential mineral that plays an important role in many bodily functions. Most people don’t get enough magnesium in their daily diet, which can have adverse health effects. If you need to take a magnesium supplement, consult your doctor and make sure you take it at the recommended dosage and at the right time for your individual needs.
Bibliography
National Institute of Health (NIH)
United States Department of Agriculture (USDA)
Medical News Today
Harvard Health Publication
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.