Magnesium is often referred to as the “element of life”, but its use is not as easy as it may seem. It is not enough just to buy pills and start taking them. Experts warn that many people use magnesium unnecessarily or incorrectly.
Magnesium is essential for the proper functioning of the body. It reduces the risk of heart disease, osteoporosis and type 2 diabetes, and promotes a healthy sleep. Unfortunately, many people – especially seniors and young people – do not accept enough of this element from the diet.
How much magnesium do we need a day? Numbers that will surprise you
The daily need for magnesium for women is 310 to 320 mg, while for men 410 to 420 mg. With age, the need for magnesium is rising. Lack is manifested by muscle cramps, fatigue, irritability and insomnia. Long -term deficit can contribute to cardiac arrhythmias or high blood pressure.
Why decide to supplement magnesium?
Magnesium can be found in green leafy vegetables, whole grain products, legumes or nuts. However, not everyone can get enough magnesium from the diet. Risk groups include older people, patients with digestive tract diseases, diabetes and alcohol -dependent persons. Stress and consumption of highly processed foods also reduce the level of magnesium in the body.
What kind of magnesium to choose? This form is the most effective
Not all magnesium supplements act the same. Some forms of the body better absorb. The best are those that are easily dissolved in water. Magnesium citrate in powder is one of the recommended options – it is affordable and easy to use. On the contrary, magnesium oxide has low absorption and can cause stomach problems.
When is it best to take magnesium? This time is ideal
Experts recommend taking magnesium during meals, which improves its absorption. Magnesium supplements can be particularly beneficial in the evening as they help relax the muscles and make it easier to sleep. Many people have seen an improvement in the quality of sleep after the evening use of magnesium.
Can you overdose magnesium? These are warning signals
Although magnesium overdose is rare, caution is appropriate. Exceeding a dose of 5000 mg per day can lead to poisoning. Typical side effects include abdominal pain and diarrhea. Persons with heart disease and kidney disease should be particularly cautious in supplementation.
Medicines interactions: You need to know this before taking magnesium
Magnesium may affect the absorption of other minerals and medicines. Take magnesium supplements at a time other than multivitamins, calcium or zinc. Magnesium may also disrupt the effect of drugs against diabetes, diuretics or medicines used in the treatment of osteoporosis. Consult a doctor before starting supplementation.
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