Should You Take Magnesium Every Day?
You’ve probably heard that magnesium is good for you. But, did you know that this essential mineral can actually help improve your health in a variety of ways? For example, magnesium can help to reduce anxiety, improve sleep quality and even relieve migraines. But should you take magnesium every day?
With so many different magnesium supplements on the market, it can be difficult to know which one is right for you. Let’s take a look at some of the most popular magnesium supplements and whether you should be taking a magnesium supplement every day.
What Does Magnesium Do For The Body?
Recently, the health and wellness industry has had a lot to say about magnesium. Magnesium is a mineral that’s crucial to the body’s function. It helps keep blood pressure normal, bones strong and the heart rhythm steady.
Magnesium is also involved in energy metabolism and protein synthesis. It’s also necessary for blood sugar control.
Getting enough magnesium is important. Unfortunately, recent studies are revealing that some people are not getting as much as they need because their diets are lacking this mineral. Other people may lose magnesium because of certain health conditions or medications. Not having enough magnesium or magnesium deficiency can lead to muscle cramps, asthma, diabetes, migraines and other problems.
Many foods are considered to be magnesium-rich. Such foods are green leafy vegetables, nuts, seeds and whole grains. You can also get magnesium by taking supplements or using products such as Epsom salt that contain magnesium sulfate.
The right amount of magnesium for you depends on many factors, including your age, health, and diet. It’s important to understand that taking too much magnesium can also be problematic and cause serious side effects like an irregular heartbeat. This is why it’s a good idea to get advice from a healthcare provider when considering increasing your intake of this mineral.
Should Healthy People Take Magnesium Supplements?
You consider yourself healthy; you think you eat relatively healthy; you try to exercise regularly, so you don’t think magnesium supplements are necessary for you. The truth is, many healthy people can benefit from magnesium supplements.
As mentioned, magnesium is found naturally in leafy green vegetables, beans, nuts and whole grains. However, due to soil depletion and other factors, many people are just not getting enough magnesium from their diet. If you don’t know where that lettuce you are purchasing is actually grown, you can’t possibly know that it’s being grown by a farmer who takes care of his soil to ensure it’s not nutrient deficient. This means that not all leafy green vegetables, beans, nuts and whole grains are in fact created equal so may not be equally magnesium-rich.
Perhaps you are very healthy, but you have a stressful job or lifestyle. Chronic stress depletes magnesium levels. Stress also causes high blood pressure. Magnesium helps to lower blood pressure. Stress and busy lifestyles can often hinder our ability to get a good night’s sleep. Magnesium is needed for nerve function and taking magnesium supplements has shown to be very beneficial when it comes to relaxing and combating anxiety symptoms.
There are multiple reasons why magnesium supplements are recommended for healthy people.
Types Of Magnesium Supplements
With magnesium deficiency on the rise, a lot of research has been done on the implications this is having on our overall health. Studies reveal that a lack of magnesium can lead to a variety of health problems, including insomnia, anxiety, muscle cramps and fatigue, so it’s no wonder that we’re seeing a rise of mental health problems.
This increased strain on mental and emotional well-being is also having a negative impact on physical health, and health experts are seeing a definite rise in disease and physical ailments as well.
As a result of these studies, the production of magnesium supplements is also on the rise. There are a few different types of magnesium supplements available on the market, each offering its own advantages.
Some magnesium supplements come in the form of tablets and capsules that can be taken orally. These are often a preferred choice as they are easy to take and don’t require any special equipment or preparation.
Another option is magnesium powder, which is a concentrated form of the mineral. This type of supplement dissolves easily in water, making it an easy way to get the magnesium you need. Or skip this step and buy a liquid form of magnesium supplement.
Magnesium is also available in transdermal forms, which are applied directly to the body for absorption through the skin. These types of supplements come in lotions, creams and gels, which can be applied after a shower or bath.
The type of supplement you choose should be based on your individual needs and preferences. Those with a strong preference for convenience may prefer capsules or tablets, while those who are looking for the quickest absorption may opt for a powder or liquid. No matter which type you pick, the end result will be an increase of your magnesium levels.
The above are the various forms that magnesium supplements can be found in, but you also need to understand that there are several different types of magnesium supplements on the market. Just like the forms of magnesium, each type of supplement offers advantages. Let’s take a look at the various types of magnesium supplements on the market.
Magnesium gluconate is a magnesium supplement that is often used to treat magnesium deficiency. The advantages of magnesium gluconate include its high bioavailability and its ability to be absorbed by the body more easily than other magnesium supplements.
However, magnesium gluconate also has some disadvantages. One disadvantage is that it is more expensive than other magnesium supplements. Another disadvantage is that magnesium gluconate can cause gastrointestinal problems in some people.
Despite these disadvantages, magnesium gluconate remains a popular choice for those looking to improve their magnesium levels.
Magnesium citrate is well absorbed by the body and can be taken in large doses without causing diarrhea. In fact, magnesium citrate is frequently used as a laxative and successfully treating constipation.
Suffering from heartburn? Your health care provider might suggest you take magnesium citrate as a heartburn remedy.
Magnesium citrate is considered quite gentle on the stomach, making it a good choice for people who are sensitive to magnesium supplements.
Magnesium citrate has few side effects, but it can cause bloating and gas. It is also more expensive than some other forms of magnesium supplements on the market.
If you are taking any specific medications, be sure to speak with your doctor before taking magnesium citrate supplements, as they can interact with certain medications. Magnesium citrate is, however, generally considered safe and effective for most people.
Magnesium glycinate is one of the most bioavailable forms of magnesium, meaning that it is easier for the body to absorb. It also is gentle on the stomach, making it a good choice for people with sensitive stomachs. Magnesium glycinate can be found in both pill form or powder form.
Because it’s known to be gentle on the stomach, magnesium glycinate is also less likely to cause gastrointestinal side effects than other forms of magnesium. The advantages of magnesium glycinate include its high bioavailability and lack of side effects. It’s also unlikely to interact with other medications you’re taking.
The disadvantage of this type of magnesium would be its higher cost.
Magnesium oxide is a popular choice for a magnesium supplement because it is inexpensive and easy to find. However, there are some downsides to taking magnesium oxide.
One disadvantage is that it is not very easily absorbed by the body. This means that you may need to take a higher dose of magnesium oxide in order to get the desired effect. Some people may experience digestive upset at the onset of taking magnesium oxide. If you experience diarrhea, constipation, or bloating when taking magnesium oxide, you may want to try a different type of supplement.
Despite these disadvantages, magnesium oxide can be an effective way to increase your magnesium intake. When taken at the recommended dosage, it can help to improve sleep quality, reduce anxiety levels and promote healthy bones and teeth. So, if you are looking for a cheap and convenient way to add more magnesium to your diet, magnesium oxide may be a good option for you.
Due to its high absorption rate and various potential health benefits, magnesium chloride is one of the most popular types of magnesium supplements on the market.
The benefits of magnesium chloride include relief from constipation, migraines, and muscle cramps.
Magnesium chloride is one of the more expensive forms of magnesium. Another disadvantage of this form of magnesium is that it can have a laxative effect if taken in large doses. Some people may find the taste of magnesium chloride to be unpleasant.
Adding magnesium-rich foods to your diet along with your magnesium supplement is a very effective way to boost your magnesium levels. The thing to keep in mind when adding these foods to your diet is to know where these foods are coming from to ensure that they are being produced in nutrient-rich soils.
Some magnesium-rich foods include:
- dark leafy greens – spinach, kale, and swiss chard
- beans and legumes – black beans and lentils
- nuts and seeds – almonds, cashews, and pumpkin seeds
- fish – salmon and halibut
- whole grains – quinoa and brown rice
Since studies have revealed an increase in magnesium deficiency over the years, magnesium fortified foods have become increasingly popular. These foods have been enriched with magnesium, so they provide a higher level of the mineral than regular foods. Some examples of magnesium fortified foods include cereal, bread, and milk.
How Much Magnesium Should You Take?
Too much magnesium can cause diarrhea, nausea, and abdominal cramping. Not enough magnesium can cause muscle spasms, anxiety, irritability, and difficulty sleeping. So, how much magnesium you should take becomes a very pertinent question.
Experts say that the recommended daily intake of magnesium is 420 mg for men and 320 mg for women. Having a conversation with your health care provider can help you determine a good dosage for you and your needs.
Can You Get Too Much Magnesium?
While magnesium is an essential nutrient that plays a role in many important bodily functions, it is possible to get too much of it. Magnesium toxicity is rare, but it can occur if you take too many supplements or if you have kidney problems that prevent your body from getting rid of excess magnesium.
Symptoms of magnesium toxicity include diarrhea, nausea, vomiting, and muscle weakness. In very severe cases, which is very, very rare, magnesium toxicity can lead to irregular heartbeat and respiratory paralysis.
Working with your health care provider and following recommended dosage and paying attention to how your body responds to magnesium supplementation from the beginning, can pretty much avoid any of the concerns of taking too much magnesium.
The Bottom Line
Being involved in over 300 biochemical reactions in the human body, it’s no wonder that magnesium supplementation has become very prominent in the wellness industry as of late.
From regulating blood pressure, blood sugar and producing energy and DNA synthesis to ensuring the proper functioning of muscles and the nervous system while maintaining healthy bones and teeth and supporting the immune system, saying that magnesium is a vital mineral is an understatement!
So, should you take magnesium every day? While there are many potential benefits to magnesium supplementation, it’s important to speak with a doctor before starting any new supplement regimen. This is especially true if you have any underlying medical conditions or take medications that could interact with magnesium.
Generally speaking, though, experts believe that for most healthy adults, taking a magnesium supplement has a lot to offer and is a great way to improve and maintain overall health.
Ready to find a quality, clean-sourced magnesium supplement that will produce the results you’re looking for, check out our product page. Be sure to explore our Health BLOG, where you will find a great many health tips to ensure your health is everything you desire it to be!