Article content
According to the U.S. Department of Agriculture, half the population suffers from a magnesium deficiency. This mineral is important for the body mainly because any cell in the body needs it to function properly.
Warnings from the body
You can either take it in tablets, which are dietary supplements, or in foods. The daily dose recommended by doctors 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
- green leafy vegetables (kale, spinach)
- legumes
- grains or seeds
If you decide to take magnesium in tablets, it is important to realize that it can be found 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:
- Relieves muscle fatigue
- improves digestion
- Provides the body with energy
- Relieves menstrual pain
Effects of taurine:
- treats migraines
- Helps in treating the heart (for increased arrhythmia)
Effects of orotate:
- Supports heart health
- Can increase performance in athletes
The best way to give your body an adequate 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-mentioned forms of magnesium, which can simultaneously improve the function of the brain, heart and muscles.
