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According to the U.S. Department of Agriculture, half the population suffers from magnesium deficiency. This mineral is important to the body mainly because every cell in the body needs it to function properly.
You can either consume it in tablets, which are dietary supplements, or in foods. The doctors’ recommended daily dose is 500 to 1000 mg of magnesium.
Symptoms that tell you you have a magnesium deficiency:
- heart disease
- irritability
- “twitching” of facial nerves
- insomnia
- osteoporosis
- blood clots
- unstable blood sugar levels
- chronic fatigue
- migraines
- leg cramps
- anxiety and depression
Magnesium deficiency is often associated with other chronic conditions, severe muscle cramps in the legs, type 2 diabetes, and even memory lapses.
Foods rich in magnesium:
- dark chocolate
- nuts
- bananas
- avocado
- fish
- leafy greens (kale, spinach)
- legumes
- grains or seeds
If you decide to take magnesium in tablets, it is important to realize that it can occur in several forms – in glycine, taurine, orotate and malate.
Effects of glycine:
- helps with depression and anxiety
- treats insomnia
- relaxes the mind
- treats diarrhea
Effects of malate:
- reduces muscle fatigue
- improves digestion
- provides the body with energy
- eases menstrual pain
Effects of taurine:
- treats migraines
- helps treat heart conditions (increased arrhythmia)
Effects of orotate:
- supports heart health
- can increase performance in athletes
The best way to provide your body with an appropriate amount of magnesium is a combination of foods and supplements. It is also good if the supplements contain vitamin B6, because it improves their absorption. You can also buy supplements that contain all the above forms of magnesium.
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Warning: This article is for informational purposes only and is a translation from foreign websites. It does not replace medical treatment, an examination by a doctor, or consultation with another healthcare professional. Posts may contain information that does not agree with the opinions of the editorial staff. Consult all necessary steps with your doctor / pharmacist first.
