Some people call magnesium “the mineral of the moment,” and it offers health benefits that most of us can’t even understand.
For healthy bones, magnesium is a crucial vitamin. Eating a lot of magnesium-rich foods and a balanced diet are the best methods to get it. Fiber is a good source of this mineral, so think about meals that are abundant in it.
According to WebMD, “legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds) are all good sources of magnesium.” Chocolate, coffee, pork, and dairy items are other sources.
The body needs this mineral for more than 300 enzymatic processes. It also helps the immune system, muscles, and nerves stay healthy and perform well.
Magnesium can help with a lot of things, such controlling diabetes, easing bone pain, lowering anxiety, and getting rid of constipation.
Osteoporosis and Bone Pain
This mineral helps keep bones strong by regulating the amount of calcium in the body. Not getting enough of it makes bones less thick, which makes them more likely to shatter.
How to take it for this issue:
Take magnesium citrate or glycinate to help your body absorb it better.
Adults
should take this every day with calcium and vitamin D. The amount should be between 300 and 400 mg.
Eat nuts like almonds and cashews, seeds like sunflower and pumpkin, and leafy greens like spinach and Swiss chard.
Taking care of diabetes and blood sugar
Several studies have shown that not getting enough magnesium may make you more prone to get Type 2 diabetes.
How to use it to fix this issue:
Taking magnesium taurate or chloride is the best way to go. Taurine also helps manage insulin.
Taking
250 to 350 mg every day is the suggested amount. It should be taken after meals to help keep blood sugar levels steady.
You should eat dark chocolate, beans (such black beans and lentils), and whole grains like brown rice and quinoa.
Anxiety and Depression
This mineral is vital for mood and mental health because it helps modulate neurotransmitters like serotonin and GABA. Some research shows that not getting enough of it might make stress worse and even lead to clinical depression.
How to take it for this issue:
Pick magnesium threonate.
You should take 200–400 mg per day to help with sorrow and anxiety.
Having trouble digesting food and becoming constipated
Magnesium helps with constipation by bringing water into the intestines, which makes poop softer and easier to pass. It also relaxes the muscles in your digestive tract, which makes it easier for your bowels to move.
How to take it for this issue:
Magnesium citrate or oxide might aid with stomach issues.
Before bed, take 400 to 500 mg.
You shouldn’t take magnesium laxatives for more than a few days in a row unless your doctor says it’s okay.
Drink a lot of water.
Some indicators that you don’t have enough magnesium are: not wanting to eat, feeling nauseous or throwing up, being fatigued or weak, or having muscle cramps.
numbness and seizures, changes in cardiac rhythm, or spasms
People who have difficulties with their kidneys shouldn’t take magnesium.