Benefits of Magnesium

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Benefits of Magnesium

Magnesium is a mineral the human body requires to function properly. The benefits of taking magnesium include regulating calcium and blood sugar and maintaining healthy nerves, the cardiovascular system, muscles and bones.

The recommended daily amount of magnesium is 320 milligrams (mg) for adult women and 420 mg for adult men. Just understand that the best source of magnesium isn’t a supplement, and there is no “best” magnesium supplement. Rather, as with just about any important nutrient, it’s best to get magnesium through a healthful diet.

It’s very easy to get the benefits of magnesium through your diet, because if you eat healthy foods like fruits, vegetables, nuts, seeds and beans, you’re going to be able to meet your magnesium needs.

Benefits of Magnesium for the Body

The benefits of magnesium extend to your:

  • Heart rhythm
  • Bone health
  • Blood pressure
  • Muscle contractions

People also look to magnesium for help with:

  • Anxiety
  • Sleep (including relief of restless legs syndrome)
  • Digestion
  • Cardiovascular disease
  • Headaches
  • Diabetes
  • Muscle soreness

Overall, the list of potential benefits of magnesium is long, and magnesium has been the focus of a number of research studies.

Experts know that the body relies on magnesium for many essential functions, and magnesium deficiencies are associated with several conditions. What hasn’t been revealed through rigorous research is whether increasing magnesium intake or taking supplements produces benefits in all of these areas. The research touting some of these benefits relies on small studies that are not definitive. 

Foods

  • Chia and pumpkin seeds
  • Almonds
  • Cashews
  • Peanuts
  • Black beans
  • Brown rice
  • Spinach
  • Fortified cereals
  • Low-fat dairy products
  • Apples
  • Carrots
  • Dark chocolate

Rather than counting magnesium, eat 7–9 servings of fruits and vegetables, 3 servings of whole grains and a quarter-cup of nuts or seeds and a half-cup of beans most days.

Oral Supplements

  • Magnesium citrate: may have laxative effect
  • Magnesium glycinate: may have benefits for sleep and reduced anxiety
  • Magnesium oxide: may be taken for constipation or indigestion

Taking less than 350 mg daily is usually considered safe, but talk to your healthcare provider.

Topical

Magnesium sulfate, better known as Epsom salt, can relieve muscle aches and more when added to a bath.

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