Should I take a magnesium supplement? + The best supplements you can take

Filed in: Health.

Magnesium is an important mineral that many Americans lack. In fact, some reports estimate that as many as 80 percent We are not getting enough of this nutrient. If you are one of them, you can experience everything from weakness and fatigue to cramps, mild nausea, seizures and even coronary spasms. Magnesium is something used by all the organs in your body, especially the heart, muscles and kidneys. Most is stored in the bones and organs, where it is used for many biological functions, but it is also very likely that it is deficient and not known, so a deficiency of magnesium has been called "invisible deficiency".

Science has discovered that magnesium is also found in more than 300 different enzymes in the body and that it plays a key role in detoxification processes, so it is essential to help prevent damage from things like heavy metals, environmental chemicals, and other toxins. As only 30 percent of the magnesium in food is absorbed by the body, magnesium supplements can be crucial to help anyone meet their daily needs.

This macro-mineral, which, unlike trace minerals, is required in large enough quantities for the body to function properly: 400 to 420 milligrams for men and 310 to 320 milligrams for women.

8 signs of magnesium deficiency

Leg cramps. More than 70 percent of adults suffer from leg cramps on a regular basis. While they usually disappear after a few minutes, the pain can be debilitating. Although leg cramps may be the result of an underlying condition, a lack of magnesium may also be the cause.

Anxiety. Anxiety can be caused by many things, from the current state of the world to the state of your finances and everything else, but it can also be the result of a magnesium deficiency.

Insomnia. If you have trouble falling asleep or falling asleep, your body may lack magnesium, since the mineral is necessary for your brain to relax enough so that you can sleep well at night.

Hypertension. In addition to playing a role in the nervous system to help the brain relax, magnesium also helps relax and dilate blood vessels. That means that a deficiency can result in high blood pressure by increasing the constriction of blood vessels.

Headaches or migraines. Studies They have shown that those who suffer from migraines often have lower levels of magnesium. Research has also suggested that taking a magnesium supplement can reduce the frequency of migraine attacks in those who lack magnesium, and some studies have suggested that it can also help women who experience migraines that are triggered by their periods.

Acid reflux or heartburn. If you frequently suffer from acid reflux or heartburn, and especially if you are taking a medication to control it and you are not getting results, it could be due to a magnesium deficiency. This is because magnesium helps the sphincters in the upper and lower stomach relax to allow food to be digested correctly. Without enough, the sphincters do not work properly and, as a result, that food, along with the acid, can re-enter the esophagus, which produces the burning sensation. And, medications that block acid can make heartburn worse.

Constipation. Constipation is another sign of the lack of magnesium in the body because, once again, it is this mineral that provides a relaxing effect in the digestive tract. When there is not enough, the intestines contract more than normal, which makes it difficult for waste to pass through.

Fatigue. If you feel like you are constantly tired You might think it's simply because your life is too crazy now, but fatigue and low energy levels can be a sign of magnesium deficiency.

7 Benefits of magnesium

By making sure your body gets the magnesium it needs, you can decrease your chances of experiencing those symptoms, while enjoying numerous benefits.

Better bone health Magnesium regulates the levels of calcium absorbed by the body, along with zinc, copper and vitamin D. Not only do these minerals help keep bones healthy and strong, but they also help reduce the risk of develop osteoporosis in the future. Magnesium can also ensure a more beautiful smile, as it helps the body absorb calcium better, which produces stronger teeth and stronger bones.

Pain relief. A Study 2010 He proved the theory that magnesium can reduce nerve pain in patients. N-methyl-D-aspartate or NMDA is a brain chemical that triggers nerve pain when it is overstimulated, and the researchers found that the mineral can help soothe this chemical to relieve chronic pain. Magnesium also benefits by relieving muscle pain, as it causes the muscle to relax, decreasing the pain associated with overworked muscles.

It improves the health of the heart. If you do not get enough magnesium, it can cause heart disease. The research that was published in the Journal of circulation He found that when patients with heart disease took magnesium supplements twice a day for six months, they improved both the resistance of their blood vessels and the physical resistance.

Reduce the risk of diabetes. Research has found that those who lack magnesium have a greater risk of developing diabetes and the opposite is also true. People who meet the recommended daily intake of this mineral are much more likely to enjoy a future without diabetes, as magnesium helps trigger the release of insulin, which allows for healthier blood sugar levels.

Impulse to energy. While a magnesium deficiency often means fatigue, getting a sufficient amount of the mineral helps increase energy as it is actually used to create energy by activating something called adenosine triphosphate or ATP. A low intake of magnesium means that you will fatigue faster and need more oxygen while exercising. One study showed that when women who had a magnesium deficiency worked, they needed more oxygen, even for low-level activities.

Stronger muscles and a more fit body as a whole. Magnesium is very important for those who want to develop stronger muscles, something that is not only essential to improve athletic skills, but also to lose weight, because the more muscle you have, the higher your metabolism and the more calories your body will burn. The body requires magnesium, as well as zinc, iron, chromium and calcium, to build muscle. In fact, even a minor magnesium deficiency can hinder muscle growth.

Feel happy and calm. As mentioned, a lack of magnesium can cause anxiety but consume enough mineral, and you are much more likely to feel happy and calm more often. That's because it's essential for the proper functioning of GABA, which is a neurotransmitter that produces hormones to feel good like serotonin. An amount of other hormones that are regulated by magnesium is also critical to promote relaxation and calmness, so getting enough can also help prevent insomnia.

A 2012 study published in the Journal of Neuropharmacology, revealed that when mice became deficient in magnesium, they exhibited anxiety-related behaviors, compared to mice that received magnesium supplements. Mice with a magnesium deficiency experienced an increase in cortisol production through activation of the paraventricular hypothalamic nucleus, a part of the brain that controls responses to stress and anxiety.

How to get the magnesium you need

Since it is obviously vital to get an adequate amount of magnesium, how can you be sure to give your body what it needs?

You might think you would have to eat 10 bags of spinach every day just to get enough, but the good news is that you do not have to become Popeye. While this green foliage offers a good amount of magnesium, 20 percent of the daily value in a half-cup serving, there are many other foods and even other ways to increase your magnesium levels.

In addition to dark green leaves, Especially raw spinach, you should regularly consume foods rich in magnesium such as pumpkin seeds, sesame seeds, black beans and quinoa, which contain some of the highest amounts of magnesium. Brown rice, peas, oats and broccoli are also good sources.

It can also absorb magnesium transdermally. For example, applying this homemade magnesium oil or homemade magnesium lotion.

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The need for magnesium supplements

Even if you think you are doing everything right, eating a nutritious diet, drinking plenty of water and exercising regularly does not mean that your body is getting the magnesium it needs.

One of the reasons for this is that our modern agriculture takes out many of the important minerals we need like magnesium from the soil, which means that our foods are not as rich in magnesium as they were before. Before, farmers allowed the soil of their fields to rest, which would give them time to recover and regenerate, harvesting crops for six years and then taking a year off. That resulted in crops that were more nutrient rich. These days, many farmers simply can not afford to do this, not to mention the addition of pesticides and other harmful chemicals that are also used in crops, which can further deplete the nutritional value.

There are also other factors that can lead to a magnesium deficiency, including digestive problems that lead to magnesium malabsorption and prescription drugs that cause damage to the digestive tract, which leads to inadequate absorption of the mineral and the inability to use it adequately. Of the food.

In addition, the body loses its reserves of magnesium every day simply by performing normal bodily functions, such as regulating the heartbeat and the production of hormones and moving the muscles. Although the body only requires a small amount of magnesium compared to other nutrients, stores must be replenished regularly to prevent deficiency symptoms.

But how do you know if you Do they lack magnesium? It is difficult to assess the actual levels in your body, since this mineral is found mainly inside the bones or inside the cells of the body, and not in the bloodstream, which can make the results of the blood tests quite deceptive when it comes to determining a deficiency.

While it is still best to get your magnesium from a healthy diet that includes foods rich in magnesium, most people can also benefit from taking a magnesium supplement. Supplements are available in several different forms, and the rate of absorption and bioavailability of each type may differ. In general, types that dissolve in a liquid are better absorbed in the intestine than less soluble forms.

What magnesium supplements to take?

As there are several types of magnesium supplements, it can be somewhat confusing as to which one to take. These three are considered high quality magnesium supplements that you may want to consider buying. In addition, they are conveniently available online at Amazon, so you will not even have to drive to the health food store.

Natural vitality

Offers natural vitality. Natural magnesium soothing anti-stress supplements using Magnesium Ionic Citrate on Amazon in 8 ounce and 16 ounce sizes.

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Magnesium citrate is a combined form of magnesium and citric acid. Unlike most other types of magnesium supplements, magnesium citrate has an acidic pH and is often used as a food additive to regulate general acidity. When taken, this form of magnesium has the ability to attract water into your body and attract it to your colon through a process known as osmosis.

The Natural Vitality supplement is specifically aimed at relieve stress, It induces relaxation, supports a healthy immune system and stronger bones, while also helping to restore magnesium levels. It is vegan, organic, gluten-free and is not verified by OMG.

Get it on Amazon here.


KAL offers magnesium glycinate, with a bottle of 180 units currently available in Amazon all-around more easily absorbable to the body. Magnesium glycinate is the magnesium salt of a compound called glycine, an amino acid. This form of magnesium is commonly found in "chelated" magnesium products, and is the type that health professionals often recommend to patients seeking to raise serum magnesium levels for the treatment of magnesium deficiency, officially known as hypomagnesemia.

get it here on Amazon.

Pure encapsulations

Pure Encapsulations is another good option, made of magnesium glycinate to support physiological functioning. A The 180-unit bottle is currently sold from this page on Amazon.

Reference:, by Susan Patterson

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