Magnesium is a mineral vital for the proper functioning of your body. Magnesium is the fourth most abundant mineral in your body, and your body can’t work properly without it. The nutrient is essential for hundreds of metabolic processes and many other important bodily functions — from producing energy to building important proteins like your DNA. To get enough of this essential nutrient, it’s recommended that men and women get 400–420 mg and 320–360 mg per day, respectively and depending on age. Dietary sources of magnesium include legumes, nuts, seeds, and green leafy vegetables. Smaller amounts are found in meat and fish.
Magnesium supplements may improve a number of health markers, such as blood pressure and blood sugar control. It may also reduce your risk of health conditions such as heart disease, migraine, and depression. Studies show that people with high blood pressure may experience improvements when supplementing with this mineral. Some studies link low levels of magnesium with depression, which has led researchers to wonder whether supplementing with this mineral could help treat this condition. Magnesium plays a crucial role in insulin and glucose metabolism.
Though magnesium supplements are generally considered safe, you should check with your healthcare provider before taking them — especially if you have a medical condition. The mineral supplement may be unsafe for people who take certain diuretics, heart medications, or antibiotics. Recommended doses of magnesium supplements are 200–400 mg per day, depending on the brand. Magnesium supplements come in a variety of forms, some of which your body can absorb better than others. Types of this mineral that are better absorbed include: Magnesium citrate, Magnesium lactate, Magnesium aspartate, Magnesium chloride, Magnesium malate, and Magnesium taurate. However, other factors — such as your genes and whether you have a deficiency — may also influence absorption.
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