Magnesium is known as one of the essential nutrients needed in our body. It is believed to be critical for strong bones, healthy muscles, nerves, and even blood sugar levels. Lack of magnesium in the diet for some time may lead to the development of diseases such as stroke, diabetes, heart attack, or osteoporosis.
Inadequate magnesium levels in the body may even lead to even low calcium and potassium levels. If the level of magnesium in your body is down, you might experience the following signs and symptoms:
- Abnormal heart rhythm
- Muscle cramps
- Mental health
Sources of Magnesium
Many people don’t know which foods are rich in magnesium. Probably because they have not taken the time to know precisely which minerals boost their health and where to find them.Natural magnesium minerals are found in some animal and plant products. These natural minerals should be taken in large quantities and not be limited. Unlike the natural magnesium found in foods, dietary supplements should have a dose; otherwise may lead to side effects such as cramps and diarrhea. Some sources of magnesium include avocado, cultured yogurt, spinach, black beans, and whole wheat.
The recommended dose of magnesium per day for adults is 310-420mg; but, there are exceptions based on age and pregnancy.
Types of Magnesium Supplements
Magnesium supplements exist in different forms. Each of them has its own properties. They usually vary in terms of how best they can be absorbed, medical use, or even side effects associated with the intake of the supplements. For example, magnesium glycinate is more accessible for a body to absorb and is preferred over other forms. Types of magnesium found in dietary supplements include:
- Magnesium citrate
- Magnesium chloride
- Magnesium malate
- Magnesium sulfate
- Magnesium taurate
- Magnesium oxide
- Magnesium glycinate
- Magnesium lactate
The Benefits of Magnesium Supplements?
Below are five benefits of magnesium complex for the body.
1. Improve your Sleep with Magnesium.
Sleep is as good as food when it comes to your health. Unfortunately, many people have suffered trouble sleeping. Quality and duration of sleep matter a lot. Quality sleep is achieved when one’s mind is relaxed. This means that people undergoing stress are likely to sleep poorly. Magnesium glycinate may be the best form of magnesium in sleep quality because it may regulate several neurotransmitters involved in sleep.
2. Stronger Bones with Magnesium
Magnesium may help in maintaining healthy bones. This may be why a higher percentage of magnesium in the body is found in the bones. The deficiency of this mineral may result in brittle and weak bones in the body (osteoporosis). However, people taking magnesium in high quantities may possibly be at a lower risk of hip and neck fractures during a fall.
3. Healthy Heart
One of the main factors associated with heart-related diseases is high blood pressure. A high mineral intake is thought to lower blood pressure levels, thus keeping your heart stronger and healthier. For example, Magnesium may reduce the risk of an irregular heartbeat (arrhythmia) or abnormality in heart rhythm.
4. Control Migraine Headache
Lack of enough magnesium may lead to headaches. This is because deficiency of this mineral could possibly affect neurotransmitters and lead to blood vessel restriction and constriction factors which are highly linked to migraine. Therefore, magnesium therapy may possibly be recommended for those experiencing migraine.
5. Help with Depression and Anxiety
Low magnesium levels in the body may bring about fatigue, depression, and even anxiety. These may sometimes lead to mental health problems. However, research has shown that magnesium intake may help to lower stress and anxiety. Magnesium complex, a type of magnesium glycinate, may help you cope with brain stressors and stay in moods.
Mineral supplements are of much importance. But supplementation may depend on the deficiency and the severity. So always make sure you contact your doctor before using any supplement.
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