You have probably heard that magnesium plays a key role as it is involved in more than 300 biochemical reactions in the body. It includes blood pressure regulation, energy production, maintenance of normal nerve and muscle function, it also supports a healthy immune system, keeps the heartbeat steady and helps bones remain strong, among other functions. Unfortunately, these days many people lack magnesium due to stress and, when the body feels under pressure, magnesium is the first mineral to be depleted.
Some people understand or believe in supplements and they opt to take a pill to ensure a decent daily amount of magnesium. However, as soon as someone looks for magnesium supplements, several options come up and some common questions too: what is the difference? Magnesium citrate, malate, oxide or taurate lead the list of the popular ones and it’s easy to find them. But the list goes over 10 different types. Of course there are more types. This article won’t focus on the magnesium chemical composition or how it works internally in the body. It will explain magnesium benefits/uses and its bioavailability.
What about the dose? The average daily dose of magnesium is 320 milligrams for women and 420 milligrams for men. Magnesium is considered one of the safest supplements to take because when someone reaches the adequate level, the body automatically excretes all excess in the urine. The magnesium overdose can lead to diarrhoea or upset stomach. People with the kidney disease should check with their doctor before they take it. Toxicity of magnesium includes nausea, diarrhoea, lethargy, muscle weakness, vomiting, irregular breathing or urinary retention.
As the last note, if you don’t believe in supplements, black beans, edamame, spinach, kale, avocado, almonds, cashews, peanuts, dark chocolate and whole grains oat meals are a great source of magnesium.