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How Do Magnesium Supplements Work?

Magnesium is an important mineral the body’s daily function which most people get from their diet. However, sometimes magnesium supplements are necessary to achieve the amazing magnesium benefits for women and men.

magnesium supplement

Are Magnesium Supplements Good?

Magnesium supplementation plays a vital role in overall health. It is not easy to identify magnesium deficiency, and its symptoms could be different from one person to another. In some cases, it is dangerous and could lead to serious illness. Did you know that magnesium can contribute towards your heart health? How about preventing cancer? You should read this article to learn more about magnesium supplements and see what they can do for you.

What Does a Magnesium Supplement Do?

In the human body, magnesium is involved in about 300 enzyme processes. It aids in the regulation of blood sugar levels, the maintenance of normal blood pressure, as well as energy metabolism and protein synthesis.

Magnesium aids in bone production and contributes to the chemical balance of the body. It’s also involved in the active transport of calcium and potassium ions across cell membranes, which is crucial for nerve conduction, muscle contraction, and normal heart rhythm.

The Recommended Dietary Allowance (RDA) for magnesium
is 310–420 mg/day, depending on age and sex.

The RDA for pregnant or breastfeeding women is slightly higher
at 350–360 mg/day or 310–320 mg/day, respectively.

However, many people fail to consume adequate magnesium-rich foods such as whole grains, nuts, seeds, green leafy vegetables, or legumes. Various health conditions can also interfere with magnesium absorption from food sources. For example, diabetes impairs magnesium uptake, while chronic diarrhea may lead to excessive losses from the body.

There are several types of magnesium available. These include:

  • Magnesium aspartate
  • Magnesium carbonate
  • Magnesium chloride
  • Magnesium citrate
  • Magnesium lactate
  • Magnesium oxide
  • Magnesium sulfate (Epsom salt)

{ Read More: What are the Different Types of Magnesium? }

different types of magnesium

Who Should Not Take Magnesium?

Some people should not take magnesium supplements or increase their dietary intake of magnesium without first consulting a health care provider. This includes people who:

  • Have kidney disease. Supplements may worsen this condition.
  • Have digestive disorders, such as Crohn’s disease and celiac disease. The intestine cannot properly absorb magnesium in these situations.
  • Have a heart block or are at risk of developing heart block. Magnesium can interfere with conduction through the heart.

If you have any of these conditions, talk to your doctor before taking magnesium supplements or increasing your dietary intake of magnesium.

Should I Take Magnesium in the Morning or at Night?

The answer to this question depends on your overall health and the condition you’re treating. For example, taking magnesium in the evening can help if you have insomnia. If you suffer from constipation, morning is the best time to take it (or even a few hours before bed). 

Can I Take Magnesium with Vitamin D?

You certainly can. In fact, you may want to. Vitamin D helps your body absorb calcium, while magnesium is necessary for vitamin D to do its job. Some studies have shown that people with low magnesium levels have low levels of vitamin D as well.

Magnesium and vitamin D are used by every cell in your body, and they’re essential for many bodily functions. Taking them together may help you get more out of each of them.

What Diseases are Caused By a Lack of Magnesium?

Since magnesium plays such a key role in so many different bodily processes, it’s not surprising that a lack of this mineral can cause a number of symptoms. Low levels of magnesium can result in:

  • Cognition and difficulty concentrating
  • Headaches and migraines
  • Constipation
  • Muscle contractions and cramps
  • Anxiety, stress and depression
  • Insomnia
  • Osteoporosis

{ Read More: 7 Huge Magnesium Deficiency Symptoms }

How Long Does it Take for Magnesium to Start Working?

It depends on what’s causing your symptoms. If your symptoms are mild, they may go away within a few days of taking magnesium. If your symptoms are severe, it might take several weeks of treatment before you feel better.

With all that said, magnesium supplements do have a place in human dietary supplementation, and their benefits are well documented. They are especially useful for individuals who don’t consume enough foods rich in this essential mineral and those who may have a deficiency based on the results of a blood test. Therefore, a high-quality magnesium supplement is well worth considering as part of an overall wellness strategy.

Read More about Magnesium Supplements

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Health benefits of magnesium


References

https://www.webmd.com/diet/supplement-guide-magnesium#:~:text=People%20with%20diabetes%2C%20intestinal%20disease,doses%2C%20magnesium%20can%20be%20fatal

https://www.healthline.com/nutrition/magnesium-supplements

https://academic.oup.com/ajcn/article/108/6/1249/5239886?login=true