Unlocking magnesium: Boost health and energy the right way
Magnesium is one of the most important minerals for our body, influencing many vital processes. A deficiency can lead to serious health problems. Learn how to properly supplement magnesium.
Magnesium is an essential element that plays a key role in the functioning of our body. It participates in over 300 biochemical processes, affecting muscle function, the nervous system, and bone health. Unfortunately, many people experience deficiencies due to stress, unhealthy diets, and fast-paced lifestyles.
A magnesium deficiency can lead to muscle cramps, fatigue, irritability, and even heart rhythm disorders. This is why it is so important to ensure an adequate supply through diet or supplementation.
Why is it worth supplementing with magnesium?
Magnesium supplementation offers many health benefits. Magnesium supports proper muscle function, including the heart, and is involved in energy production. It strengthens the nervous system, enhances concentration, and helps manage stress. It is also essential for strong bones, the proper functioning of enzymes, and glucose metabolism.
Magnesium also positively impacts the circulatory system. It helps dilate blood vessels, which naturally lowers blood pressure. Studies confirm that magnesium supplementation can effectively reduce blood pressure, especially in individuals with insulin resistance, prediabetes, or chronic diseases.
What forms of magnesium are available on the market?
Various forms of magnesium are available on the market, differing in bioavailability. Which form of magnesium is best absorbed? One of the best-absorbed forms is magnesium glycinate, particularly recommended for people with sleep disorders. It is known for its high bioavailability, meaning the body easily absorbs and efficiently uses it.
Other well-absorbed forms of magnesium include magnesium lactate, magnesium citrate, magnesium taurate, and magnesium chloride. It is beneficial to choose supplements that combine magnesium with melatonin or vitamin B6, as this can enhance their effectiveness.
How to properly supplement magnesium?
Recommended daily doses of magnesium depend on age and individual needs. For adults, it typically ranges from 360 to 420 mg, although pregnant women and athletes may require larger amounts. Supplementation is best done in the evening, which can additionally support sleep quality. It is best to take magnesium after a meal and with plenty of water. Avoid taking magnesium on an empty stomach.
Excess magnesium in healthy individuals is rare, as the body usually excretes the excess in urine. However, if too much is consumed, diarrhea, nausea, muscle weakness, and drowsiness may occur. An overdose of magnesium may manifest as facial tingling, vomiting, diarrhea, or urinary retention.
