Nutritionist reveals safest magnesium supplements for health
What are the benefits of magnesium for the body (photo: Freepik)
Magnesium is one of the most important trace elements for the body, ensuring the normal functioning of most vital processes. There are several types of magnesium, so it's essential to choose the right one.
Benefits of magnesium
Nutritionist Natalia Samoilenko explained that magnesium plays a crucial role in many processes in the body.
"This supplement is in my top picks, and I often prescribe magnesium for many reasons. It has a broad impact on our health and helps me achieve great results with my patients," the expert noted.
Magnesium significantly affects the cardiovascular system, lowering blood pressure and helping reduce bad cholesterol levels. It also impacts the gastrointestinal tract and improves bile flow quality.
Moreover, magnesium is known for its excellent effect on the central nervous system - calming and improving sleep quality.
The daily dose of magnesium may vary, so it's best to consult with a doctor regarding its supplementation.
Magnesium comes in various forms - glycinate, malate, citrate - which are best absorbed by the body.
However, there are other forms that are less well-absorbed, such as magnesium oxide or magnesium sulfate.
How to address magnesium deficiency
You can address magnesium deficiency through dietary changes, lifestyle adjustments, and, if necessary, magnesium supplements.
The primary ways to increase magnesium levels include:
-
Balanced diet: Add magnesium-rich foods to your diet, such as nuts (almonds, cashews), seeds (pumpkin, flax), whole grains (oats, quinoa), beans, dark leafy vegetables (spinach, kale), and bananas.
-
Magnesium supplements: Take magnesium supplements in the form of tablets or capsules, as prescribed by your doctor.
-
Reduce caffeine and alcohol intake: These substances contribute to magnesium loss from the body, so limiting their consumption helps maintain the necessary magnesium levels.
-
Healthy lifestyle: Reducing stress, getting enough sleep, and regular physical activity help maintain electrolyte balance.
-
Vitamin D and B6: These vitamins support better magnesium absorption in the body.
Who should not take magnesium
Since the kidneys excrete magnesium, people with heart or kidney conditions should avoid magnesium supplements or take them only under medical supervision. Overdosing of magnesium from food is extremely rare.
Read also about vitamins to boost your health and prevent deficiencies.
Sources: Instagram page of nutritionist Natalia Samoilenko and the website Medical news today.
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.
