The Role of Magnesium in the Body
Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. From supporting muscle and nerve function to keeping your heartbeat steady, this mighty mineral powers many essential bodily processes.
Signs You May Need More Magnesium
Since magnesium plays diverse roles in the body, deficiency can cause a variety of symptoms. These include muscle cramps, eye twitches, irregular heartbeat, anxiety, headaches, and fatigue. If you regularly experience any of these symptoms, upping your magnesium intake may help provide relief.
Benefit #1: Eases Anxiety and Depression
Magnesium interacts with the neurotransmitters that influence mood regulation. Studies show that supplementing with this mineral can reduce symptoms of anxiety and depression.
Benefit #2: Builds Strong Bones
Along with calcium, magnesium plays an essential role in bone formation and strength. Getting enough of this mineral can help prevent conditions like osteoporosis.
Benefit #3: Improves Heart Health
Magnesium is involved in regulating blood pressure and blood sugar levels. Getting adequate amounts helps keep your heart rhythm steady and reduces risk of stroke and heart disease.
Frequently Asked Questions
How much magnesium should I take per day?
The Recommended Dietary Allowance (RDA) for magnesium is 310-420 mg per day for adults. However, many experts believe this is low and recommend at least 500 mg daily.
What foods are high in magnesium?
Some great dietary sources include nuts (especially almonds and cashews), seeds (like pumpkin and chia), leafy greens, fatty fish, avocado, yogurt and dark chocolate.
What magnesium supplement is best?
Magnesium glycinate is highly bioavailable and gentle on the stomach. Magnesium citrate can help with constipation but is more likely to cause digestive side effects.
Can too much magnesium be dangerous?
Yes, excess magnesium from supplements can result in diarrhea, nausea and abdominal cramping. Unless directed by a doctor, avoid taking more than 350 mg per dose.
Should magnesium be taken with food?
It’s usually recommended to take magnesium supplements with a meal to reduce chances of digestive discomfort. Taking it before bed may promote relaxation and sleep.
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