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Your guide to magnesium: Importance, dosage, and dietary tips

Your guide to magnesium: Importance, dosage, and dietary tips Benefits of magnesium supplements (Collage RBC-Ukraine)

If you want to supplement your diet with magnesium, you will want to learn more about its benefits, drawbacks, and dosage to maximize its benefits.

What benefits can this dietary supplement bring? How should it be taken – before, after, or during meals? Can it be mixed with other medications? Read more in the material by RBC-Ukraine.

What are the benefits of this dietary supplement

Magnesium is very beneficial for your health. In fact, it is the fourth most abundant element in the human body after calcium, potassium, and sodium, and it plays an important role in the composition of bones, soft tissues, and organs.

According to the U.S. National Institutes of Health (NIH), magnesium is involved in over 300 enzymatic reactions in our body. Therefore, it is essential for normal functioning, mainly in regulating blood sugar levels on an empty stomach, bone tissue production, nerve and muscle functions, and slightly reducing migraines and headaches.

When to take magnesium

There is no best time to take your daily dose of this dietary supplement if you have a magnesium deficiency. It will benefit you regardless of when you take it as long as you do it regularly.

However, it is better to take magnesium supplements during or after meals for better absorption, as taking them on an empty stomach can cause digestive issues or even diarrhea.

How much magnesium do you need daily

The amount of magnesium you need daily is not fixed and depends on several factors, including gender.

In general, as explained in a study published by the NIH, it is recommended to consume 400 to 420 milligrams per day if you are an adult male and 310 to 320 milligrams if you are a female.

Note that the daily intake will differ if you are pregnant or breastfeeding.

Who should take magnesium supplements

Before switching to dietary supplements, try to get enough magnesium from food. Your diet should include pumpkin and chia seeds, spinach, peanuts, and edamame beans. This should address your magnesium deficiency.

Do not take magnesium supplements without consulting a doctor. If you are already taking medications, you should ensure that your supplements do not interact with them or cause unwanted side effects.

Can you take magnesium daily

Yes, if you follow your doctor's daily intake and duration, you can take it daily. Ask your therapist which type of magnesium is best for you and the optimal dose to eliminate the deficiency.

Which fruit is richest in magnesium

Tamarind, or Indian date, is the fruit of the tamarind tree. It is a tropical fruit that can be consumed as juice or fruit paste, and it is considered an important ingredient in Indian and Senegalese cuisine.

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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.