Magnesium has been in the news recently, and for good reason. Magnesium plays an essential role in our body, but many of us don’t take in enough on a daily basis. Magnesium is not something our body makes naturally, so it’s important that we eat foods high in magnesium, or take supplements.
Health Benefits of Magnesium
Because magnesium is part of so many systems and processes in our body, its effects are numerous, including:
- Reducing blood pressure
- Improving sleep, both by making it easier to fall asleep and making it easier to stay asleep
- Improving mood
- Improving blood sugar management in individuals with diabetes
- Reducing risk of heart disease
- Reducing muscle soreness (great for athletes and those who enjoy working out)
In addition, studies have shown that magnesium supplementation can be helpful for individuals who have pain, including pain from migraines. It is also shown to help alleviate restless leg syndrome by helping the muscles in the legs relax.
Generally, main sources of magnesium in food include nuts, leafy greens, legumes, whole grains, and seeds. There’s no limit to the amount of these foods that it is safe to eat, because magnesium levels wouldn’t reach excessive amounts.
Magnesium Supplementation: How to Determine The Dose and Type Right for You
The recommended daily amount of magnesium for men is 400-420 mg and 320-360 mg for women. Most supplements provide a dose of 200-400mg per day.
In general, it is safe to take a magnesium supplement every day. Of course, you should always talk to your primary care provider to determine if a supplement is right for you. For example, it may not be safe to take magnesium if you have kidney disease as you may be more prone to side effects from elevated magnesium.
It is important to take a magnesium supplement that is easily absorbed, such as magnesium citrate or magnesium chloride. It is recommended that the supplement be taken before bed, in the event that side effects occur as they will be less disruptive. Magnesium can also be given through an IV, to help give and immediate boost and allow for enhanced absorption.
Note: The information provided in this article is for educational purposes only and should not be considered as medical advice. Consult with a qualified professional for personalized recommendations and guidance based on your specific situation.