How to increase magnesium intake and why? Here is what the experts say


How to increase your magnesium intake

Here’s how to put one together for use with your magnesium.

Magnesium is one of the strongest minerals. In fact, it has more than 300 functions in the human body.

Magnesium is an important co-factor, which allows many chemical reactions in the body. In particular, magnesium plays a role in energy production, blood pressure and blood sugar control, muscle and nerve function, and bone health. It also helps in the production of glutathione, the body’s main antioxidant, which strengthens our immune system.

Despite the importance of magnesium, half of people do not get enough

One reason is that the mineral is abundant in vegetables — especially dark green leafy vegetables such as spinach and kale — and 90% of adults do not eat enough of these foods, according to the Centers for Disease Control and Prevention. Whole grains and beans are other main sources, but many of us consume too little of these foods.

Physically active women need to be especially careful with their magnesium intake – the mineral is lost through sweat, so if you sweat a lot during exercise, your body needs more of that mineral. Stress, which inevitably rises in the lives of everyone in a pandemic, also depletes our magnesium stores. This mineral normally lives in the cells of our body, but when anxiety strikes us, it migrates out of our cells as a protective mechanism that helps us cope with stress.

Read also … What is the lack of magnesium in the body related to?

In difficult times – whether it’s due to uncertainty about covidity, feeling overwhelmed with work schedules, or physical stress in the body, such as menstruation, the body secretes magnesium in response. If that’s not enough, some of the things we do to help ourselves cope with stress, such as drinking extra energy-filled coffees or drinking a few glasses of wine to relax at the end of the day, also reduce the level of this mineral. . Too much caffeine and alcohol can deplete magnesium in our body.

If you are missing this mineral, you may have leg problems, sugar cravings, high blood pressure, anxiety, constipation or sleep problems. But even a small drop in magnesium can cause problems such as lack of energy, headaches and feelings of depression. If you suspect that you need more of this nutrient – or even to make sure you are getting enough – these four easy adjustments to your daily routine can help you increase or maintain the recommended amount in your body.

How to increase your magnesium intake

Improve your diet

Pay attention to magnesium-rich foods at every meal. In addition to dark leafy vegetables, whole grains, and beans, magnesium is also found in avocados, peanuts, cashews, pumpkin seeds, and chia seeds, low-fat plain yogurt, and soy milk. Women should aim to consume between 310 and 320 milligrams of magnesium a day, and a little more than that (350 to 360 milligrams) if they are pregnant.

In the case of the aforementioned symptoms, experts recommend trying magnesium supplement for three to four weeks to see if things are getting better. There are several types of magnesium available so you can focus on your specific problem. For example, if you have constipation, magnesium citrate can help relieve it.

Athletes or those who feel muscle channels should choose magnesium glycinate. Magnesium threonate crosses the blood-brain barrier, so it’s best if you have migraines, sleep problems, or anxiety. Be sure to consult your doctor before taking any supplements.

Treat your body (and head) to rest
Anything that reduces stress will help your magnesium level. So take the time to do things that calm you down: take a walk, stay in nature, choose a workout that’s right for you, spend time with friends. In addition, it is important to alleviate the physical stress that is affecting your system at the same time.

This means drinking enough water and keeping your body hydrated, consuming healthy proteins and fats (such as those found in nuts and olive oil) to maintain a stable blood sugar level, and sleeping at least seven hours a night.

Take a mineral bath

There is evidence that the body can absorb magnesium from the skin. “Epsom salts are rich in magnesium, so add them to your bath. In addition, this type of bath will help you with muscle soreness and relax in warm water.

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