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According to the U.S. Department of Agriculture, half of the population suffers from a magnesium deficiency. This mineral is important for the body mainly because any cell in the body needs it for its proper function. How can you tell that the body is lacking magnesium and how can you replenish it most effectively?
How to replenish magnesium?
You can either take it in tablets, which are a dietary supplement, or in foods. Doctors’ recommended daily dose is 500 to 1000 mg of magnesium.
Symptoms of magnesium deficiency
- Heart disease
- Irritability
- Facial nerve twitching
- Insomnia
- Osteoporosis
- Blood clots
- Unstable blood sugar levels
- Chronic fatigue
- Migraines
- Leg cramps
- Anxiety and depression
Magnesium deficiency is often associated with other chronic diseases, severe muscle cramps in the legs, type 2 diabetes and even memory lapses.
Foods containing magnesium
- Dark chocolate
- Nuts
- Bananas
- Avocado
- Fish
- Leafy green vegetables (kale, spinach)
- Legumes
- Grains or seeds
Dietary supplements
If you decide to consume magnesium in tablets, it is important to realize that it can occur in several forms – in glycinate, taurate, orotate and malate.
Effects of glycine - Helps with depression and anxiety
- Helps with insomnia
- Relaxes the mind
- Treats diarrhea
Effects of malate - Relieves muscle fatigue
- Improves digestion
- Provides energy to the body
- Relieves menstrual pain
Effects of Tauro - Treats migraines
- Helps in heart treatment (increased arrhythmia)
Effects of orotate - Supports heart health
- Can increase performance in athletes
Conclusion
- Relieves muscle fatigue
- Improves digestion
- Provides energy to the body
- Relieves menstrual pain
Effects of Tauro - Treats migraines
- Helps in heart treatment (increased arrhythmia)
Effects of orotate - Supports heart health
- Can increase performance in athletes
Conclusion
- Supports heart health
- Can increase performance in athletes
Conclusion
The best way to provide the 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 of the above-mentioned forms of magnesium, which can simultaneously improve the function of the brain, heart and muscles.
