Getting enough magnesium may support sleep health and improve mood. It may also lower your risk of cardiovascular disease and migraine episodes. Your body requires magnesiumTrusted Source for more than 300 enzymatic reactions. A deficiency can have a drastic effect on your health. Although magnesium is found in a wide variety of foods, supplements can offer benefits, particularly for people with low intake. But with magnesium supplements available in a wide variety of forms and dosages, choosing one isn’t always easy.
This article looks at the benefits and side effects of magnesium supplements and highlights the various forms and dosages. What is magnesium? Magnesium is the fourth most abundant mineral in your body. Your body can’t work properly without it. The nutrient is essential for hundreds of metabolic processes and many other important bodily functions, from producing energy to building important proteins. Dietary sources of magnesium include: legumes nuts seeds whole grains green leafy vegetables Meat and fish contain smaller amounts. An estimated 9% to 17% of adultsTrusted Source and 15% to 20% of adolescents have a magnesium deficiency.
Magnesium deficiency may play a role in the development of health conditions, such as: type 2 diabetes heart disease Alzheimer’s disease atherosclerosis, or a narrowing of the arteries due to a cholesterol plaque Health benefits of magnesium supplements Though it’s possible to get adequate amounts of magnesium from your diet, a supplement may be helpful if you have difficulty meeting your magnesium needs through food or if you have a deficiency. If you have a deficiency, it can take 20 to 40 weeks of magnesium supplementation to reach a steady level.
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