Magnesium plays a vital role in your body, yet many people take supplements without really needing them. In fact, for most, a balanced diet is enough.
Here are some key facts you should know before deciding whether magnesium supplements are right for you.
Magnesium is involved in over 600 enzyme processes
This essential mineral supports energy production, muscle function, nerve signaling, and even heart rhythm.
Without enough magnesium, many of your body’s systems can’t function properly.
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Many magnesium products contain excessive doses
A consumer watchdog group found that over half of tested magnesium supplements exceeded the recommended daily limit, with some containing more than 400 milligrams per dose.
Magnesium citrate is the most absorbable form
Not all magnesium supplements are equal.
Magnesium citrate has the highest bioavailability, meaning your body can absorb and use it more efficiently than many other types.
Magnesium glycinate is gentle and calming
This form of magnesium is ideal for people with sensitive digestion or high stress levels.
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It’s bound to the amino acid glycine, which has a calming effect on the nervous system and can improve sleep.
Magnesium oxide is poorly absorbed
Magnesium oxide, a common but inorganic form, is absorbed less effectively by the body.
If you want the best results from your supplement, go for an organic form like citrate or glycinate.
Most people get enough through food
Magnesium is found in many everyday foods like spinach, bananas, wholegrain bread, seeds, and nuts.
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According to nutrition experts, a deficiency is rare in people who eat a varied, balanced diet.
Only two groups really need supplements
Supplements are only recommended in two cases: if you're losing a lot of magnesium through sweat during intense physical activity, or if you suffer from health conditions that hinder magnesium absorption or increase loss.
Athletes may benefit in specific situations
After intense training, magnesium may help muscles relax, boost recovery, and refill depleted mineral stores. However, this only matters if you’re actually deficient.
Taking magnesium before a workout doesn’t improve performance
Contrary to popular belief, magnesium doesn’t give you an energy boost or improve your workout.
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It only helps your body maintain normal function if you were low on magnesium to begin with.
Too much magnesium can cause diarrhea
Overdosing on magnesium, especially through supplements, can lead to digestive issues like diarrhea.
Experts recommend keeping daily intake from supplements under 250 milligrams.
This article is based on information from Abendblatt.de.
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