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Magnesium is a super-essential mineral that helps our bodies function properly – it helps keep our nerves and muscles functioning at their peak, and our immune systems working healthily. “Magnesium is important for energy production, glucose metabolism, and how our DNA is actually synthesized in our bodies,” says Dawn Jackson Blatner, RDN. of 300 different enzymatic processes in the body.”
But many people feel that they are not getting enough nutrients through food, and decide to supplement their diet with magnesium supplements. “The NIH says that half of the US population does not consume the proper amount of magnesium in the diet. And blood tests to check if you are getting enough are not very accurate,” said Blatner.
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If you are someone who makes magnesium supplements a part of your daily routine, you may be wondering when is the best time to take them. Read on for information about magnesium and the best ways to take magnesium supplements.
Symptoms of magnesium deficiency
According to the NIH, early signals that someone may be deficient in magnesium are a bit vague: You may experience a loss of appetite, lethargy, or feelings of weakness. You may also be deficient in magnesium or deficient if you experience muscle cramps or muscle weakness, numbness and tingling, or problems sleeping, “such as feeling very sleepy, or chronic fatigue-type symptoms,” says Blatner.
Although the NIH says that many people don’t get enough magnesium through diet, the people most at risk for magnesium deficiency are older adults, people with type 2 diabetes, people with GI disease, and people who drink alcohol. -depends.
When is the best time to take magnesium?
“You can actually take magnesium at any time — preferably with food,” says Blatner. “Take it when you will remember to consistently take it.” Partly though, you may want to consider the type of magnesium supplement you are taking:
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Benefits of magnesium
There is evidence that taking magnesium supplements may help certain health conditions, although some studies are limited in scope. A small 2014 study in type 2 diabetes patients showed that taking 300 mg of magnesium for three months helped them control their blood sugar. And taking magnesium supplements may be able to help reduce the number of migraine headaches in people who suffer regularly, according to a 2018 review of studies. Another small study conducted in 2017 showed that one type of magnesium — magnesium chloride — helped relieve symptoms of mild to moderate depression during six weeks.
Dose
According to the National Institutes of Health (NIH), women should get 310-320 mg of magnesium per day, and men should get 400-420 mg. There are many ways to get this key nutrient through the foods you eat: Magnesium is found in whole grains, legumes, nuts, leafy vegetables and whole grains. “I tell people, eat spinach, pumpkin seeds, chia seeds, edamame, potatoes, tuna, almonds, cashews, peanuts, avocado, yogurt, oatmeal and bananas,” says Blatner.
You won’t hurt your body by getting more than the recommended amount of magnesium through food; foods that are good sources are healthy choices, and if you end up getting too much magnesium from these foods, your body will excrete more of it.
However, taking too much magnesium through supplements can definitely pose health risks, and some people find that any amount can cause GI symptoms, including diarrhea and nausea. (Keep in mind that some medications and dietary supplements, such as some antacids and laxatives, also contain magnesium, so don’t ignore that when determining how much to take.) Blatner says, “The recommendation is not to exceed 350mg/day in supplement form – that is considered a safe upper limit.”
The main thing is: When it comes to magnesium supplements, when you take them is less important than taking them consistently. “If you’re taking it for constipation or for sleep,” says Blatner, “then consider taking it with a meal or snack close to bedtime. And it’s always a good idea to talk to your RD about how much to take, and which type is best.” for your situation.”
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