Cardiologist explains when to take popular vitamin to get maximum benefit
How to take magnesium properly (photo: Freepik)
Pharmacies sell a lot of nutritional supplements, and magnesium is one of them. It's important to know how to take magnesium properly.
Sources: Instagram page of Ukrainian cardiologist Natalia Ivaniuk and the website of the Public Health Center.
The role of magnesium in the body
Magnesium is involved in over 300 metabolic processes in the body, including protein synthesis and detoxification. This mineral is found in many foods.
However, it is quite challenging to obtain the necessary amount of magnesium (an average of 300-400 mg per day) from food. In addition, there are many factors that can hinder magnesium absorption from food.
Consumption of large amounts of sugar, a high-protein diet, and a high-fat diet increase the body's need for magnesium.
Magnesium is an important participant in energy metabolism. Its deficiency underlies cellular hypoxia, leading to cell death, which in turn causes various pathological conditions.
Magnesium is essential for the proper functioning of the nervous, cardiovascular, immune, and musculoskeletal systems. It also plays a significant role in hormonal balance by:
- Improving thyroid function
- Supporting liver detoxification phases
- Lowering blood sugar levels
- Reducing adrenaline and cortisol levels
- Supporting testosterone production
- Increasing serotonin levels
Additionally, magnesium is a crucial component of chlorophyll, a micronutrient necessary for healthy blood pressure and heart contractions. Broccoli, green onions, peas, spinach, and kale are excellent sources of magnesium. It is best to stew them or add them to soup.
When to take magnesium
According to the doctor, taking magnesium in the evening is best if you have low blood pressure or are prone to low blood pressure.
If your blood pressure is 120 or higher, it does not matter when you take it.
The required daily amount of magnesium depends on age and gender. The recommended daily intake for women is 310-320 mg, while for men it is 400-420 mg.
Earlier, we reported on the vitamins that everyone should take in spring.
We also wrote about 7 signs of vitamin deficiency that cannot be ignored
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
