Magnesium is an essential mineral your body needs to function normally. It’s what keeps your blood pressure normal, your bones strong, and your heart steady. Without magnesium, you’ll feel a lot of negative symptoms and can even develop major health conditions like heart disease or diabetes.
Unfortunately, many people in the U.S. don’t consume enough magnesium through their diet. Consuming less than the recommended amount is risky, and your body will start to search for magnesium in other ways (like through your bones!). A good way to prevent magnesium deficiency is to take a supplement. However, finding the type of supplement that suits your body can be complicated. Here’s a guide to the best magnesium supplements depending on your unique needs.
Understanding Daily Recommendations
First, let’s talk about how much magnesium you’re supposed to consume every day. Some foods are naturally high in magnesium, and these should be staples in your diet. Foods like green leafy vegetables, fruits, nuts and seeds, and seafood are naturally high in magnesium. If you’re not consuming a high variety of these foods, odds are you need to look into a supplement.
Adults are recommended to consume between 240 mg to 400 mg of magnesium per day. However, pregnant women need to be particularly aware of how much magnesium is in their body since they require higher levels than women who are not pregnant. It’s always a good idea to include a supplement into your diet if you’re worried you aren’t getting enough magnesium.
Boosting Cognitive Function
Do you find yourself feeling sluggish throughout the day? Do you have a hard time making decisions or staying alert? You need a magnesium supplement that’s known to boost cognitive function and brain health. The best option is magnesium L-Threonate, the same supplement found in most brewed cups of tea. Who doesn’t love the boost you feel after drinking a cup (or two!) of tea?
Magnesium L-Threonate brings this power to you. Research shows this supplement improves your working memory and your ability to learn. Another option besides L-Threonine is magnesium malate which is connected directly to energy levels. Try them out for yourself to see how they help you feel.
Support Heart Health
We all need to protect our heart health, especially as we age. Heart disease is one of the biggest killers across the globe, and that means we all need to be proactive with our heart. Magnesium orotate is the best supplement for this. It’s commonly taken by athletes and bodybuilders because it’s shown to improve athletic performance and endurance.
Even if you’re not an athlete, this supplement is an excellent source of magnesium. A clinical study even shows that taken daily for a month this supplement can reduce the risk of dying from heart disease and heart failure symptoms. You can’t afford to ignore your heart health, especially if you’re at high risk.
Aid in Digestion
Constipation and other digestive issues are painful, frustrating, and bad for your health. Using magnesium citrate supplements can help relax your bowels. By pulling water into your intestines, it makes stool easier to pass, thus acting as a natural laxative. Unlike other over-the-counter medications and supplements, magnesium citrate is gentle on your digestive tract.
Many doctors prescribe this supplement before certain procedures, but it can also be taken regularly to boost your overall magnesium levels. If you suffer from regular problems with your digestion, this is a good option for your health.
The magnesium known as magnesium glycinate is one of the easiest to absorb into your blood. Because of this, your body can absorb it quickly, and you can make the most of its effect. If you’re one of the many Americans suffering from anxiety and stress, this supplement can help you relax.
One of the main benefits of magnesium glycinate is the calming effect it has on your brain as a result of glycine. This leads to things like reduced anxiety and better sleep. It’s even shown to help with PMS symptoms in women. While this supplement won’t help with the underlying causes of your anxiety, it’s a great way to promote mental wellness naturally.
Your body needs the right magnesium quantities to function properly. When you’re deficient, your entire health suffers. Luckily, there are a number of powerful magnesium supplements that help your body perform at its best.