You must have heard doctors and health practitioners emphasizing on the importance giving your body essential nutrients on a regular basis. One of them is magnesium, which is required by the body for hundreds of vital processes. Including magnesium-rich foods such as nuts, beans, fish, green leafy vegetables, and whole grains, in your diet is a must, but you can also consume supplements that contain magnesium if optimum levels in the body fall short. For instance, as you age, collagen levels in the body decrease, so you have to up those levels, by taking supplements like this Marine Collagen + Matcha Crush, or Marine Collagen + Lucuma Crush!

What is magnesium?

As mentioned, it is a critical mineral necessary for more than 300 biochemical reactions in the body. You need both calcium and magnesium for proper functioning of muscles and nerves. Sufficient levels of magnesium are required to maintain a healthy heart, bones, and regulate blood sugar and blood pressure levels. It is crucial for generating energy too. Over time, magnesium deficiency could lead to increased risk of osteoporosis, heart disease, high blood pressure, and type-2 diabetes.

Why should you take magnesium?

Magnesium has numerous benefits like:

Better sleep cycle

When your magnesium levels are high and stable, it helps the body to relax, so sleep comes easily, and you can drift off into a deeper sleep cycle too. Magnesium also helps maintain healthy levels of GABA, a neurotransmitter that affects sleep.

Manage stress

Frequent bouts of stress and anxiety aren’t good for anyone. But there are high chances of those happening if magnesium levels are low. A daily dose could help regulate the body’s stress-response system and stabilize your moods as well.

Improved heart health

Since magnesium helps regulate muscle function, it is necessary to maintain a healthy heart rhythm. It also helps balance blood pressure levels, and could reduce mortality rates in people with a high risk for developing cardiovascular disease.

Strong bones

As you get older, your bones get weaker. But a sufficient dose of magnesium could help to boost bone density and reduce risk of bone loss. It is all the more helpful for postmenopausal women who are at greater risk for osteoporosis.

Reduce inflammation

Chronic inflammation is often linked to conditions like arthritis, heart disease, and diabetes. Getting adequate magnesium is one way to decrease inflammation and reduce the risk of chronic conditions.

Are magnesium supplements safe?

Magnesium is typically safe for most people. However, it could lead to stomach upset, nausea, vomiting, diarrhea, and other side effects. These supplements should be taken near mealtime to avoid an upset stomach.  If you use magnesium to improve sleep, take it 1 to 2 hours before bedtime to relax. It is advisable to take them at the same time of the day to keep magnesium levels in your body consistent.

What is the right dosage?

Ideally the dosage of magnesium on a daily basis shouldn’t exceed 350 mg.

Before you start taking supplements, it is imperative to have a discussion with your healthcare provider about whether a magnesium supplement is right for you and how to maximize its effectiveness. Moreover, magnesium comes in a variety of forms, so talking to a doctor about which one to take, is a must.

Citation:

 https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium

 https://www.healthgrades.com/right-care/food-nutrition-and-diet/when-should-you-take-magnesium

 https://www.onhealth.com/content/1/benefits_magnesium_deficiency_sources