Nutrient: Magnesium Empowering Your Journey to Better Health
One of my favorite supplements out there is Magnesium Glycinate. I have been using it for probably a year now, and it has helped me with sleep and relaxation.
But magnesium goes beyond relaxation, sleep, and muscle cramps prevention.
Magnesium is essential for the excitability of muscles and nerves and is a *cofactor in over 300 enzyme reactions, particularly those involving the metabolism of food components, and it is required by all enzymatic reactions involving the energy storage molecule ATP. (ATP- is the energy currency of all living cells, it is the battery of our cells). And also for having a regular heartbeat.
You can find various types of magnesium (magnesium oxide, magnesium citrate, malate); magnesium glycinate supplement is what I recommend because it has potential benefits for brain health due to its ability to cross the blood-brain barrier effectively and provide magnesium to the brain.
If you dont get Magnesium glycinate, you can take other magnesium but magnesium oxide is NOT a good choice due to the laxative effect and low bioavailability.
What I’ve learned is that M. glycinate is slightly superior in regard to absorption, especially the brain barrier.
While magnesium deficiency is generally uncommon with a healthy diet, certain factors can increase the risk. These include intense exercise, contraceptive pill use, gastric bypass surgery, and diabetes, among others. These conditions or situations may contribute to lower magnesium levels and increase the likelihood of developing a deficiency.
How does it feel to have a deficiency of magnesium?
Muscle cramps and spasms
Chronic Anxiety
fatigue and weakness
Sleeplessness
Irregular heartbeats
While this symptom could be a sign of low magnesium, it can be something else as well.
Any side effects?
Diarrhea can be a side effect of taking high doses of magnesium supplements. If someone experiences diarrhea symptoms after taking magnesium supplements, it could indicate that they are consuming more magnesium than their body can tolerate or absorb. In such cases, it is advisable to reduce the dosage or discontinue the supplement temporarily.
Some of the benefits of magnesium are:
Magnesium is important for making and releasing chemicals in the brain called neurotransmitters, like serotonin, dopamine, and GABA. Having enough magnesium helps these chemicals work properly, which can improve mood, thinking, and overall brain health.
Magnesium helps protect the brain by keeping brain cells healthy and reducing the risk of neurological disorders. Low levels of magnesium are linked to conditions like Alzheimer's disease, depression, and anxiety disorders. Taking magnesium glycinate supplements may support brain health and lower the risk of these conditions.
Reducing Inflammation: Inflammation in the brain can lead to cognitive decline and neurodegenerative diseases. Magnesium has anti-inflammatory properties that may help reduce brain inflammation, protecting brain cells and supporting overall brain function.
Calming and Anxiety Reduction: Magnesium glycinate contains glycine, a relaxing neurotransmitter. This can help reduce anxiety and promote a sense of calm when taken as a supplement, improving mental well-being.
Magnesium can help you with the following:
Supports your mental health, helps you to feel less anxious, reduces cravings and makes relaxation easier, and improves your mood.
It will help you sleep better, so you will be able to manage better your stress levels.
It is also helpful for people with ADHD.
Where can I find magnesium in my diet?
Banana, spinach, cashews, almond, black beans, dark Chocolate ( My favorite 😋), quinoa, salmon.
How much magnesium take?
The typical dosage of magnesium for anxiety and better sleep is 100–500 mg depending on your needs.
It is important to emphasize that while taking supplements can have benefits, it is equally crucial to acknowledge that they can also have adverse effects. It is essential to be mindful of what you put into your body and exercise caution when taking supplements. While they can be beneficial in many cases, it is important to understand that they carry potential risks as well. Prioritizing informed choices and consulting with healthcare professionals can help ensure the safe and appropriate use of supplements.
I hope this helps!
Much LoVe Pau
*cofactor: Cofactors are like helpers for enzymes, which are proteins that do important jobs in our bodies. Enzymes need these cofactors to work properly. Without cofactors, enzymes wouldn't work well or at all. They're like a key that unlocks the enzyme's activity. Some enzymes can't do their job until they have the right cofactor. It's an important partnership that helps our bodies carry out essential functions.