When is the best time to take magnesium and why it is essential to take it

He Magnesium is an essential mineral for the human body which plays an important role in a wide variety of bodily functions. Despite its importance, many people don’t consume enough of it magnesium in your daily diet.

Why take magnesium?

Magnesium is an important mineral that helps 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 are taking. Magnesium supplements are available in several forms, including pills, capsules, powders, and liquids.

Magnesium supplements containing magnesium oxide are the least absorbed by the body. Therefore, it is recommended Take them with a meal to aid absorption.

Magnesium supplements containing magnesium citrate, magnesium glycinate or magnesium malate They are absorbed more easily by the body. Therefore they can be taken with or without food. However, it is advisable to bring them with you foods rich in fiber to avoid diarrhea.

Additionally, the best time to take magnesium may depend on your personal needs. If you are taking magnesium to improve sleep quality, it is best to take it before going to bed. If you are taking magnesium to help regulate blood sugar levels, it is best to take it with meals.

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 that 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 do not consume enough magnesium in their daily diet. In his opinion NIHinclude rich sources of magnesium leafy green vegetables, nuts, seeds, beans, whole grains and dairy products.

THE American Dietetic Association He 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 mentioned above, magnesium deficiency can also have negative health effects. Magnesium deficiency can cause symptoms such as fatigue, muscle weakness, muscle cramps and tremors. He has also been linked to diseases such as hypertension, heart disease and osteoporosis.

It is important to keep in mind that the Excessive consumption of magnesium can also have negative effects on your health. If you take too much magnesium in supplement form, you may experience diarrhea, nausea, vomiting, and other digestive problems.

In summary, the magnesium It is an essential mineral that plays an important role in many bodily functions. Most people do not consume enough magnesium in their daily diet, which can have negative effects on their health. If you need to take a magnesium supplement, consult your doctor and make sure you take it at the recommended dose 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 Publishing