Research shows that the majority of Europeans do not meet their magnesium requirements. Magnesium is essential for a number of bodily functions and can aid in muscle relaxation, sleep and a host of other benefits.
Do you suspect that you belong to this group? Not sure when to take magnesium or how this mineral works?
Read on to learn everything you need to know to take it right and get the most out of it.
What is magnesium?
Never heard of magnesium? Not sure what it does or where to get it? Magnesium is an essential macro mineral. This is a type of mineral that you need to consume at least 100 milligrams per day.
Magnesium plays an important role in hundreds of different body processes and each organ requires a certain amount of magnesium to function properly.
You can find magnesium in many different foods, including green leafy vegetables, nuts, pumpkin seeds, and dark chocolate. However, most people don't get enough (we'll get into what "enough" looks like in a minute) from their diet alone and can benefit from additional sources.
Benefits of Magnesium
Adequate magnesium intake offers a variety of health benefits and should be a high priority for anyone looking to feel good. Here are some benefits of meeting your daily magnesium needs:
Improved sleep
One of the most popular reasons for magnesium supplementation is poor sleep. If you struggle with insomnia or have trouble falling asleep or staying asleep, magnesium can help.
Magnesium activates the parasympathetic nervous system, which promotes relaxation. It also regulates melatonin (an important sleep hormone) and interacts with the GABA (gamma-aminobutyric acid) receptors, which help induce a sense of calm.
Magnesium has also been shown to reduce symptoms of depression in some adults. People with depression often have trouble sleeping, so it may be beneficial for them to include magnesium in their evening supplementation routine.
Improved hydration
Magnesium also acts as an electrolyte . It works with other electrically charged minerals like sodium and potassium to help with proper hydration. One should note that one consumes different magnesium groups. That's why it's often included in electrolyte drink mixes like le melo. We wanted to include it because of its many benefits and because without enough magnesium you can be more prone to muscle cramps and other signs of dehydration during exercise. You definitely don't want that after a long run!
Reduced anxiety levels
Some people find that taking magnesium regularly can help reduce feelings of anxiety.
Keep in mind that magnesium activates the parasympathetic nervous system and interacts with GABA receptors to help you feel calmer (that's why it's also a popular sleep aid). It also affects areas of the brain associated with stress, including the hypothalamus.
The hypothalamus is responsible for regulating the pituitary and adrenal glands, which trigger the release of certain hormones in response to stressful situations (real or perceived).
Improved bone health
Most people think of calcium and vitamin D when they think of bone health nutrients. But magnesium is also good for your bones.
Research shows that adequate magnesium levels are associated with increases in bone density, improved bone crystal formation, and reduced risk of osteoporosis in women. Magnesium likely supports healthy bones because it helps regulate calcium and vitamin D levels in the body.
Improved blood sugar balance
Magnesium contributes to proper blood sugar control and the metabolism of insulin (a hormone that moves glucose from the blood to the muscles). This explains why a magnesium-rich diet is associated with a lower risk of developing type 2 diabetes.
Research shows that low magnesium levels can worsen insulin resistance (common in type 2 diabetes). At the same time, insulin resistance can also contribute to low magnesium levels, which is why diabetics often need to take extra magnesium.
Improved cardiovascular health
Magnesium supports the proper relaxation and contraction of all muscles, including the muscles of the heart. Those who are deficient in magnesium are at a higher risk of developing cardiovascular problems, including heart attacks and strokes.
Those suffering from congestive heart failure are also at higher risk of being deficient in this essential mineral [14]. For this reason, it is often used in congestive heart failure treatment protocols to reduce the risk of cardiac arrhythmias.
How much magnesium do you need?
What does it look like if you consume "enough" magnesium per day? The specific recommended dose varies by age and gender.
However, as a general guideline, the Institute of Medicine suggests the following for adults:
For women, 310-360 milligrams of magnesium per day
For men: 400-420 milligrams of magnesium per day
However, it's important to note that the Institute of Medicine does not recommend consuming more than 350 milligrams of magnesium per day without the supervision of a doctor.
Speaking of healthcare professionals, always check with your doctor before taking supplemental magnesium (and other supplements). They will be able to give you specific recommendations based on your medical history and individual needs.
When to take magnesium
Now that you understand the basics about magnesium and supplementation, let's talk about the best time of day to take magnesium.
When is the best time to take magnesium? There is no specific answer to this question.
If you're not sure when to take magnesium, think about your goals first. For example, if you are taking magnesium to aid in sleep, it is in your best interest to take it just before bed.
If you're taking it in combination with other electrolytes to help with hydration, you'll likely benefit more from taking it after a sweaty workout.
Also keep in mind that it's less important when you take your magnesium and more important how consistently you take it. Studies suggest that best results are seen in those who take magnesium daily, whether they are using the mineral to help with migraine headaches or to support mood.
Start taking magnesium today
Now that all of your questions about magnesium have been answered, including when to ask and the different ways to supplement, are you ready to incorporate it into your routine?
Keep in mind that magnesium is an essential macromineral and many people can benefit from taking it. Talk to your doctor about trying it today so you can feel better!
Sources
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