Consuming the recommended daily requirement of nutrients and minerals is one of the key ways to live a healthy and long lifestyle. Suppose you’ve decided to start taking magnesium, wondering if you can take it daily, but you can’t seem to find a straightforward answer to this. Then you’ve come to the right page.
In this article, we’ll discuss magnesium, magnesium supplements, and more. We’ll also look into magnesium l threonate benefits and side effects and get you equipped with the necessary information about magnesium.
What Is Magnesium?
Magnesium is a mineral that is found in the earth and water. It’s a naturally occurring compound found in various fruits and vegetables. It is responsible for over 300 enzyme reactions in the body and is essential for good health. Most people consume less magnesium daily from food; hence, magnesium supplements were created to bridge the gap. In addition, magnesium is also used as one of the important ingredients in some other medications, such as laxatives and antacids.
Recommended Magnesium Dosage
Magnesium is safe for daily consumption as long as it’s the recommended daily dosage. The recommended dosage of magnesium varies depending on your age, health condition, and other factors. Most people can benefit from taking between 200 and 400 milligrams of magnesium each day. More precisely, the recommended daily dosage for children between the ages of 4 to 8 years is 130mg per day, while for ages 9 to 13 years is 240 mg per day. Also, females ages 19 to 30 years require 310 mg per day and ages above 31 years require 320mg per day.
Furthermore, males between the ages of 19 to 30 years require 400 mg per day and ages above 31 years require 420mg per day. However, if you are pregnant or breastfeeding, have a heart condition, or take other medications, it’s best to consult your doctor to find the correct daily dosage for you.
Benefits of Taking Magnesium
Magnesium is an essential mineral that helps keep your body functioning properly. It involves over 300 biochemical reactions, including muscle and nerve function, blood pressure control, and energy production. Some of the benefits of taking magnesium supplements include:
Several people experience trouble sleeping either due to stress or other health conditions. Interestingly, studies have shown that daily intake of magnesium supplements helps to improve the quality and duration of sleep. It works by interacting with a neurotransmitter (GABA) which in turn lessens the activities of the brain cells. It helps to soothe and calm the nervous system hence improving sleep. Magnesium is also said to enhance melatonin, the hormone that affects sleep patterns and causes the body to experience good quality sleep.
Reduced Stress Levels
Magnesium is also effective in combating fear and reducing stress levels. It does this by regulating the activities of the body’s stress-response system and minimizing anxiety and stress levels.
Magnesium influences neurotransmitters, hormones, and enzymes that affect moods. It also can reduce symptoms of anxiety and depression.
Reduced Muscle Cramps
Magnesium plays a significant role in muscle contraction and neuromuscular transmission. Therefore, magnesium intake can help combat muscle-related issues such as muscle cramps.
Magnesium plays an essential part in food digestion right from ingestion. It helps to secrete digestive enzymes in the saliva that actively work on food to disintegrate it into smaller parts. Also, magnesium is required for the secretion of the hormones that further break down food in the stomach. Furthermore, magnesium is also needed in the pancreas to secrete enzymes. Magnesium is an important mineral that helps to prevent pancreatic cancer and pancreatitis.
Reduce High Blood Pressure
Another important benefit of consuming magnesium is that it helps reduce blood pressure levels. Research shows that patients who experience high blood pressure record significant improvement after including magnesium in their medications.
Types of Magnesium Supplements
There are a few different types of magnesium supplements on the market, and it can be a little confusing to figure out which one is right for you. Here’s a quick overview of the most common types:
This type of magnesium is bonded with an amino acid, which makes it easier for the body to absorb. It’s a good choice if you’re struggling with magnesium deficiency.
Magnesium citrate is a gentle laxative and can be helpful for people who struggle with constipation.
Magnesium oxide is a non-absorbable form of magnesium that’s often used in mineral supplements. It’s not the most bioavailable form, but it’s the most affordable.
Magnesium sulfate is an absorbable form of magnesium that’s often used to treat magnesium deficiency. It’s also been shown to help with muscle cramps and migraines.
Magnesium l Threonate
Magnesium threonate, otherwise known as magnesium L-threonate, is another form of magnesium supplement made with a combination of magnesium and threonic acid derived from vitamin C. This form of magnesium supplement is effective for improving cognitive functions. However, like other forms of magnesium supplements, the side effects include nausea, diarrhea, and stomach cramping.
Natural Sources of Magnesium
Magnesium helps in the formation of healthy bones and teeth, and it may also help to prevent chronic diseases such as heart disease, diabetes, and osteoporosis. Fortunately, it’s a mineral compound that’s found in a lot of natural sources, so there are plenty of ways to get your daily dose.
Some of the best sources of magnesium include leafy green vegetables, nuts and seeds, legumes, and whole grains. Nonetheless, if you’re not getting enough through your diet, you can supplement with magnesium tablets or capsules. Just be sure to speak to your doctor before getting magnesium supplements.
In conclusion, magnesium can be consumed daily, and it is recommended that adults take between 300 and 420 milligrams of magnesium daily, depending on our age and health status. Also, it is important to note that an overdose of magnesium supplements is terrible and could cause adverse effects on the health.