Agnesium: The Unsung Hero of Your Health – How It Supports Bones, Mood, Digestion and More
Magnesium is one of the most important minerals in the human body, involved in over 300 enzymatic reactions. From maintaining bone and muscle health to supporting the nervous and immune systems, this powerful mineral is essential for overall well-being. In this article, we examine how magnesium can contribute to specific health issues like diabetes, bone pain, anxiety, and constipation, and how to take it correctly based on your needs.
1. Magnesium for healthy bones and osteoporosis
Magnesium regulates calcium levels and promotes bone mineralization, two processes essential for strong bones. A deficiency can lead to reduced bone mass, an increased risk of fractures, and chronic pain.
• Ideal form: easily absorbed magnesium glycinate or magnesium citrate.
• Recommended dose: 300 to 400 mg per day for adults.
• For maximum effect: combine with calcium and vitamin D.
• Eat more nuts (almonds, cashews), seeds (pumpkin, sunflower), and green leafy vegetables such as spinach and chard.
Tip: Avoid isolated calcium intake without magnesium; excess calcium can cause calcification of joints and tissues.
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Magnesium improves insulin sensitivity and glucose metabolism. Low levels are often associated with an increased risk of type 2 diabetes.
• Best form: Magnesium taurate or magnesium chloride – taurine also helps balance insulin.
• Recommended dose: 250-350 mg daily, ideally after meals, to regulate postprandial blood sugar spikes.
• Eat more: Dark chocolate, legumes (lentils, black beans), and whole grains (quinoa, brown rice).
Note: If you are taking diabetes medication, consult a doctor before taking a magnesium supplement – it may affect your blood sugar levels.
3. Magnesium against depression and anxiety
Magnesium is involved in the regulation of neurotransmitters such as serotonin and GABA, which influence mood and mental health. Its deficiency is associated with increased anxiety, irritability, and depressive symptoms.
• Ideal form: Magnesium threonate, which is highly effective for absorption by the brain.
• Recommended dose: 200 to 400 mg daily, preferably in the evening, to promote calmness and sleep.
Wellness tip: Combine magnesium with breathing exercises or mindfulness practices to enhance its calming effect
Avoid: Excessive alcohol and caffeine consumption, which deplete magnesium stores.
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