How Much Magnesium Should I Take?
You’ve heard about magnesium but you’re not quite sure what it's for why it’s so important?
Well, let me tell you.
Magnesium is an essential mineral your body needs to function optimally. It has numerous health benefits including reducing stress and improving sleep quality.
In today's world, these are two things most of us could use a little more of!
Let's take a closer look at magnesium and how much we should be taking each day.
What is Magnesium Good For?
Magnesium helps support healthy brain functioning, relaxes muscle tension, and boosts your mood—just to name a few benefits! It also plays a role in bone formation and the production of energy from food.
Plus, it can help reduce the risk of chronic diseases such as heart disease and diabetes by regulating blood sugar levels. Additionally, when taken daily in conjunction with calcium, magnesium can help prevent osteoporosis.
Top 3 Benefits of Magnesium
1. Magnesium can help improve your sleep quality
If you're struggling to get a good night's sleep, magnesium may be able to help. This mineral is involved in regulating melatonin, the hormone that helps to control your sleep-wake cycle. Taking a magnesium supplement before bedtime could help you to fall asleep more easily and improve the quality of your sleep.
2. Magnesium can help relieve anxiety and stress
If you're feeling anxious or stressed, magnesium could help to calm you down. This mineral is known for its relaxation properties, and it has been shown to reduce symptoms of anxiety and stress. Taking a magnesium supplement may help you to feel more relaxed and less stressed.
3. Magnesium can help improve your energy levels
If you're feeling tired and sluggish, magnesium could be the answer. This mineral plays an important role in energy production, and it has been shown to improve energy levels and reduce fatigue. Taking a magnesium supplement may help you to feel more energetic and less tired.
How Much Should You Take?
The amount of magnesium you need depends on your age and gender. The recommended daily allowance for adults aged 19-30 years old is 400mg for men and 310 mg for women.
For adults over 30 years old, the recommendation increases to 420 mg for men and 320 mg for women due to decreasing absorption rates as we age.
It's best to get your intake from natural sources like dark leafy greens, nuts, seeds, fish, whole grains, legumes and avocados first before supplementing with additional magnesium if needed.
When supplementing with oral forms of magnesium such as tablets or capsules it’s best to start low (200-400 mg/day) as too much can cause loose stools or diarrhea in some people.
Magnesium oil creams are also available which can be applied directly onto the skin where they are absorbed into the bloodstream providing a slow release of magnesium throughout the day without any digestive side effects.
If you're feeling overwhelmed by stress or having trouble sleeping at night then consider adding some liquid gold—magnesium—into your life!
All in all, increasing our daily intake of magnesium can have many health benefits including reducing stress levels and improving sleep quality – two very important components that contribute to overall wellbeing.
If you think your diet may be lacking in this essential mineral then there are plenty of natural sources that you can incorporate more into your meals or alternatively there are supplements available if needed.
However always consult with your healthcare provider first before starting any new supplement regime just to make sure it’s safe for you!
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