Magnesium Supplements
Magnesium supplements are available in various forms, including capsules, tablets, liquids, and powders. They can help to restore magnesium levels in people who are deficient in the mineral, which can occur due to certain medical conditions or dietary choices. Magnesium supplements can help improve energy levels, reduce anxiety, and even improve sleep. They may also reduce the risk of some chronic diseases, such as heart disease, diabetes, and osteoporosis. As with any supplement, it is important to talk to a healthcare provider before starting to take magnesium supplements, as they may interact with certain medications.
The science
Magnesium is an essential mineral that is involved in many processes in the body, including muscle and nerve function, energy production, and metabolism. It is also involved in the production of DNA and RNA and helps regulate blood pressure, blood sugar levels, and blood clotting. It is important to get enough magnesium from the diet, as deficiencies can lead to a range of health issues. Magnesium supplements can help to restore normal levels of the mineral and improve overall health. Studies have shown that taking magnesium supplements can help improve energy levels, reduce anxiety, and improve sleep. It may also help reduce the risk of some chronic diseases, such as heart disease, diabetes, and osteoporosis.
How minerals like Magnesium help the absorption of vitamins
Magnesium helps the body to absorb and metabolize vitamins more efficiently. It also helps to regulate the activity of enzymes, which are important for the breakdown and absorption of vitamins. Magnesium helps to transport nutrients to cells and tissues, which allows for better absorption of vitamins. Additionally, magnesium helps to activate vitamins, specifically B6, which is important for metabolism and energy production.
How to use Magnesium Supplements
It is important to talk to a healthcare provider before starting to take magnesium supplements, as they may interact with certain medications. The recommended daily intake of magnesium for adults aged 19-30 is 400mg, and for adults aged 31 and over it is 420mg. Magnesium supplements should be taken with food and with a full glass of water. The supplements may cause mild side effects, such as nausea, stomach upset, and diarrhea. If these symptoms occur, reduce the dose or stop taking the supplement.
How Magnesium Supplements benefit athletes
Magnesium supplements can benefit athletes in many ways. Magnesium plays an important role in energy production, so taking a supplement can help to improve energy levels, allowing athletes to train harder and for longer. Magnesium also helps to regulate muscle and nerve function, which can help to prevent muscle cramps, reduce fatigue, and improve coordination. Magnesium supplements can also help to reduce stress, improve sleep, and reduce the risk of injury.
List of Magnesium Supplements
• Magnesium Glycinate
• Magnesium Citrate
• Magnesium Oxide
• Magnesium Chloride
• Magnesium Taurate
• Magnesium Malate
• Magnesium Sulfate
• Magnesium Carbonate
• Magnesium Aspartate
• Magnesium Lactate
• Magnesium Orotate
Superfoods with Magnesium
• Dark chocolate
• Avocados
• Almonds
• Spinach
• Pumpkin seeds
• Bananas
• Black beans
• Brown rice
• Oats
• Broccoli
• Quinoa
• Wild-caught salmon