Magnesium, a significant mineral that is not noticed for a long time, finally has its moment. From providing a better sleep to raising cardiovascular health, magnesium plays several roles. If the diet is missing, people turn to magnesium supplements. But guess what? Most of us take magnesium supplements incorrectly, says Dr. Amy Shah, a bilateral doctor and a healing expert who trains in Cornele, Harvard and Colombia, which specializes in food allergies, hormones and bowel health. She explained different types of magnesium supplements and their advantages. Magnesium returned to fashion
“These days have great interest in magnesium,” the doctor says Shah.
“Why interest? Well, there were recent studies that considered brain health in women better with an increase in magnesium by 41% compared to the basic level,” she explains in a message that was shared by Instagram. The recommended daily amount of magnesium is 320 milligrams (mg) per day for women and 420 mg per day for men. Some key roles of magnesium in the body include:
- Production of energy
- Muscle function
- Maintains a healthy brain function
- Strengthens the bones
- Balances sugar in blood
- Supports Heart Health
- Reduces inflammation
- Helps with the synthesis of protein
- DNA production AIDS and RNA
- Supports Electrolytes’ balance
Types of magnesium and their use
Magnesium glycinateGood for: stress, anxiety and potentially sleepingUsed for: reduction of cortisol, reduction of anxiety and improving sleepAbsorption: HighBest: Women in perimenopausal, people with anxiety, stress and those who need relaxation supportDr. Shah shows that one magnesium glycinate takes each evening.Magnesium 1 tonGood for: brain function, attention, memoryUsed for: Improving memory, focus and cognitive function by crossing the blood barrierAbsorption: Very highBest: people who seek to maintain brain function and memoryMagnesium sulfate (salt)Good for: muscle relaxation, detox, stress reliefUsed for: reduction of muscle tenderness, stress relief and detoxification of the bodyAbsorption: Low when applying, above if localBest for: removal of painful muscles and stress, not very cool to take them orallyMagnesium tauratGood for: Heart Health, Regulation of Blood PressureUsed for: support cardiovascular function, regulation of blood pressure and soothing of the nervous systemAbsorption: ModerateBest: people with heart -vascular problems or those who want to regulate blood pressureMagnesium citrate Good for: constipation, muscle seizures Used for: Assisting the gut (soft laxative), removing muscle seizures Absorption: Moderate Best: people with digestive problems seeking random relief of constipationMagnesium hammersGood for: energy production, muscle fatigue, fibromyalgiaUsed for: Increase energy levels, muscle pain and chronic fatigue managementAbsorption: HighBest of all: people with muscle fatigue, fibromiolgia, or those seeking energy boostMagnesium oxideGood for: constipation, digestive healthUsed for: first of all as laxative and for removing digestive problems such as acid refluxAbsorption: LowBest: Short -term digestive relief, less useful for solving magnesium deficiencyThe best way to get magnesium
Dr. Amy Shah also talked about the best way to get the right magnesium in your body. And guess what it is? Diet. “The key factor I want to go home is that you want to increase magnesium levels in your diet first. Everything else is the bonus after that,” she said. You can add nuts, seeds, leaf, whole grains and beans to your diet to get enough magnesium.
