Magnesium (Supplements from A to Z)
Magnesium plays a crucial role in many bodily processes. While most people get magnesium by eating magnesium-rich foods, others rely on supplements, which have proved beneficial substitutes for magnesium deficiency. No matter the sources, magnesium enhances the function of our brain and muscles, controls our blood pressure and blood sugar, and supports energy production.
Benefits of Magnesium
- optimal blood pressure
- better sleep and insomnia prevention
- blood sugar control
- energy production in people doing sports
- preventing constipation
- reducing muscle cramps
- curing depression
- curing migraine
- hearth health
Dosage and side effects
The right dosage of Magnesium will depend on what we need to achieve by taking the supplement. In fact, people struggling with sleeping may take much higher doses of magnesium, while those relying on Magnesium for blood sugar control should rely on the recommended dietary intake (RDI).
The general RDI for Magnesium depends on the age and gender of the person consuming it. Males between 19 to 50 years of age may take 400 to 420 mg/daily, while women at the same age may rely on doses from 300 to 320 mg/daily.
According to research, even higher doses of up to 500 mg/daily may benefit people struggling with good night sleep and insomnia. Also, people doing sports may rely on higher doses of Magnesium when doing intensive sports regularly. Generally, doses above the RDI are not considered dangerous.
The most common side-effects observed from Magnesium overdose are headache, nausea, and diarrhea. When taken in combination with other medications, the supplement may pose additional side effects. Therefore, consulting a practitioner before taking magnesium supplements may help you prevent dangerous conditions.
How to choose the right supplements brand?
The most common type of Magnesium supplement sold on the market is Magnesium Citrate supplements. These supplements are the cheapest and most easily absorbed by our bodies. Magnesium citrate is sold in the form of pills and dissoluble in water powders.
Magnesium Carbonate and Magnesium Glycinate are two of the most bio-available forms of Magnesium. People may rely on Glycinate to correct long-term Magnesium deficiency. Carbonate is a good choice for people suffering from acid reflux as it mixes well with the hydrochloric acid in our stomachs.