MAGNESIUM

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a critical role in muscle and nerve function, blood glucose control, protein synthesis, bone development, and more.

Incorporate magnesium-rich foods into your diet, such as leafy green vegetables (spinach, kale), nuts (almonds, cashews), seeds (pumpkin seeds, chia seeds), whole grains, legumes, and certain fish (salmon, mackerel). Magnesium supplements come in various forms, including magnesium oxide, citrate, chloride, sulfate, and glycinate. Magnesium citrate and glycinate are generally better absorbed. The recommended dietary allowance (RDA) for adults varies by age and sex but is generally around 400-420 mg per day for men and 310-320 mg per day for women. Follow the dosage on the supplement label or your healthcare provider’s advice. Magnesium supplements can be taken with or without food. Taking them with food can help reduce the risk of digestive upset.

Bone Health: Essential for bone formation and influences the activities of osteoblasts and osteoclasts, cells responsible for bone turnover.

Muscle and Nerve Function: Helps regulate muscle contractions and nerve signals, preventing muscle cramps and spasms.

Blood Sugar Control: Plays a role in insulin secretion and function, which helps manage blood glucose levels.

Heart Health: Supports normal heart rhythm and helps regulate blood pressure.

Mental Health: May help alleviate symptoms of depression and anxiety by supporting neurotransmitter function.

Energy Production: Involved in the conversion of food into energy through the ATP synthesis process.

High doses can cause diarrhea, nausea, and abdominal cramping. Magnesium citrate and sulfate are more likely to cause these issues than other forms. Excessive intake can lead to low blood pressure. Very high doses can cause magnesium toxicity, particularly in individuals with kidney dysfunction, leading to symptoms like nausea, vomiting, difficulty breathing, irregular heartbeat, and cardiac arrest. Magnesium can interact with certain medications, including antibiotics, diuretics, and medications for heart disease or osteoporosis.

You can expect reduced muscle cramps and spasms, improved relaxation. Some people may experience improved sleep quality due to magnesium’s relaxing effects. Potential improvements in mood and reduced symptoms of depression and anxiety. Increased energy levels and better overall health due to magnesium's role in numerous bodily functions. Some people may experience mild digestive issues, especially with certain forms of magnesium supplements.