Magnesium,One mineral which could better your mood,sleep and more
Magnesium: One mineral which could better your mood,sleep and more.
Magnesium is the 4th most abundant mineral in the body and is involved in hundreds of cellular reactions such as regulation of heart contractions and transmission of signals between the body and brain.Research has shown that 68% of humans don't receive enough Magnesium in their diet. Low levels of Magnesium can lead to depression, fatigue, muscle weakness, and even high blood pressure.
Foods such as pumpkin seeds, spinach, black beans, flaxseed, tofu, salmon, and avocado contain high levels of magnesium ; however, if diet alone is not enough to meet the daily magnesium requirements, dietary supplements such as tablets and capsules should be taken.
Magnesium supplements have become popular recently,many experts are recommending them for helping with sleep, stress, anxiety and more. But is it ture?
Why magnesium is important for health?
Magnesium requirements vary based on a person's age, gender and other health factors (like pregnancy), but the average recommendation is around 300mg per day.
Magnesium is important for so many aspects of health. The mineral is involved in more than 300 enzymatic reactions in the body. It's important for bone health, helping to keep your blood sugar levels stable, helping your muscles and nerves to properly function, and keeping your blood pressure at healthy levels.
Magnesium levels also affect your brain and your mood, which is why low levels of magnesium are associated with mood disorders, although more research needs to be done to determine just how important it is for your emotional or mental health
Magnesium and stress
It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system. When you are stressed, your body is likely in the sympathetic nervous system for prolonged periods, which over time can make you feel run down and tired. Studies also showed that magnesium intake helped improve heart-rate variability (HRV) scores, which are representative of how well your body can adapt to stress.
Magnesium and sleep
Magnesium can also help you sleep better, Because this mineral can have a calming effect on your body. Magnesium helps regulate the hormone melatonin, which is involved with controlling your circadian rhythm. Your circadian rhythm regulates many things in your body, including when you feel tired and how well you sleep.
Many activities and habits can throw off your circadian rhythm, including exposing your eyes to blue light at night. If you want to optimize your circadian rhythm, or try to get better sleep with melatonin supplements, you should check whether your magnesium level is normal.
How to get enough magnesium?
We could not get enough magnesium from food,so we have to turn to a supplement to ensure they are meeting their daily needs.
But on the other hand, since too much magnesium can be toxic, it's important to follow recommendations for correct dosing, including frequency of use
Unless otherwise recommended by your doctor, the supplemented magnesium dose should not be higher than the Tolerable Upper Intake Level (UL) of 350 milligrams of elemental magnesium per day, as established by the Food and Nutrition Board at the Institute of Medicine of the National Academies.
Magnesium supplements in the market
There are several types of magnesium. We can get magnesium supplements in powder form that can be dissolved in water or we can take the mineral in a capsule or tablet.
But not all magnesium supplements are the same, which is why it's important to not only seek a health professional's guidance on which supplement may be best for you, but also understand that different forms of magnesium can have different side effects. For example, magnesium carbonate is one form of magnesium that, if you overdo it, you can end up with stomach upset and diarrhea.
Popular types of magnesium that are available in supplements:
Magnesium glycinate: This is a common form of magnesium in supplement form. We also see it used in heartburn treatments, Magnesium glycinate is often recommended by experts since it's absorbed well in the body and tends to cause less stomach discomfort or upset.
Magnesium oxide:This form of magnesium can be used as an antacid for heartburn relief, as a short-term laxative, or as a dietary supplement when we're not taking in enough magnesium from food.
Magnesium L-threonate:This is a specific type of magnesium that's been proven to have cognitive benefits. It was discovered by MIT researchers, and we can get it in supplement form. Research suggests that it may help improve brain plasticity, which may have positive effects on memory, learning and cognition.
Magnesium Taurate, also known as Magnesium Taurinate, is a composition and reaction of magnesium oxide and taurine.When Magnesium and Taurine are combined to make Magnesium Taurate, the benefits include enhancing cognitive function and protecting against cardiovascular disease, migraines and depression.
Magnesium citrate, a compound of magnesium and citric acid, is a common way to supplement this mineral, as it's inexpensive and well absorbed by the body.Magnesium citrate is commonly used as a laxative and for treatment of magnesium deficiency. .Magnesium Citrate Dosage to Treat or Prevent Deficiency.Magnesium Citrate Dosage for Constipation.Magnesium Citrate Dosage for Bowel Cleansing
To use magnesium for bowel preparation, follow your doctor's advice on dosing, which usually involves drinking the prescribed laxative in two doses, starting the afternoon or evening before your procedure. Be sure to drink plenty of water along with your bowel preparation laxative.
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