Magnesium has certainly become more popular in the recent years, and for good reasons. Magnesium deficiency is one of the leading nutrient deficiencies in adults. Magnesium is vital for helping keep your heart and muscles working correctly, blood pressure in a normal range and keeping your bones strong. It also assists in regulating your body’s temperature.
When your body is low in magnesium, you are certain to feel various negative symptoms. Some symptoms include, muscle aches or spasms, poor digestion, anxiety and trouble sleeping. It can then lead to more serious symptoms, including hypertension and cardiovascular disease, and kidney and liver damage.
Magnesium is not naturally produced in the body, so you need to consume it daily. The daily-recommended allowance for magnesium is 400-420 mg/day for men and 310-320 mg/day for women. Magnesium is found in many foods, such as dark leafy vegetables, legumes, nuts, seeds and whole grains. Fortified breakfast cereals and grains, flax seeds and sesame seeds are also good sources of the mineral.
Magnesium is beneficial for various common day-to-day ailments:
Ease Sore Muscles: Magnesium reduces lactic acid, which is somewhat responsible for sore muscles. It can help your muscles relax.
Better Sleep: Since magnesium has a calming effect, it has been shown to improve sleep and promote a more restful sleep. It may be beneficial to take a magnesium sleep supplement before bed with other calming herbs.
PMS Symptoms: Magnesium may help reduce cramping without any significant adverse events. It works by relaxing the smooth muscle of the uterus and reducing the prostaglandins.
Types of Magnesium and how they are absorbed in the body:
Magnesium Chelate: highly absorbable by the body and found in foods naturally
Magnesium Citrate: magnesium combined with citric acid. It may cause a laxative effect in some cases.
Magnesium Glycinate: highly absorbable. Less likely to cause a laxative effect