Magnesium is an essential mineral that is required for many physiological processes in the body. It is involved in over 300 biochemical reactions including muscle and nerve function, energy production, and the regulation of blood pressure and also glucose levels. This is what magnesium supplements are for.
Many people do not get enough magnesium in their diet due to busy lifestyles and lack of knowledge, and then in such cases, magnesium supplements can help maintain adequate levels of this essential mineral in the body.
Common Symptoms of Magnesium Deficiency
Before using magnesium supplements, it is very important to understand if you need them or not. Here are some common symptoms of magnesium deficiency:
- Fatigue or weakness
- Muscle cramps or spasms
- Irritability or anxiety
- Difficulty while sleeping
- Nausea or loss of appetite
If you are experiencing any of these symptoms, it might be time to add a magnesium supplement to your routine.
Benefits of Magnesium Supplements
So, why should you consider taking magnesium supplements? Here are some benefits that have been supported by research:
- Improve Sleep Quality: Magnesium helps you to fall asleep faster.
- Enhanced Muscle Recovery: If you are into fitness or sport, magnesium supports muscle recovery after workouts.
- Stress Relief: It helps reduce anxiety and promote relaxation.
- Heart Health: Magnesium supports cardiovascular health by helping to regulate blood pressure.
Popular Types of Magnesium Supplements
There are various forms of magnesium available, but only a few of them are consumed as food supplements. There are types of magnesium supplements available in Nepal. Here are three popular types of magnesium supplements found in Nepal:
Magnesium Glycinate
Magnesium glycinate is a highly absorbable form of magnesium. It has a high absorption rate and is less likely to cause gastrointestinal side effects than other forms of magnesium supplements.
Magnesium glycinate is also known for its calming effect on the body and may be helpful for those looking to reduce stress and improve sleep quality. However, it is generally more expensive than other forms of magnesium supplements.
Magnesium Oxide
Magnesium oxide is the most common form of magnesium supplement. It is an inexpensive and widely available form of magnesium. It is generally considered safe, and its absorption rate is relatively low compared to other forms of magnesium supplements. Similarly, this means that a higher dose of magnesium oxide may be required to achieve the same effect as other forms of magnesium supplements.
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Magnesium Citrate
Magnesium citrate is a more absorbable form of magnesium than magnesium oxide but a less absorbable form than that of magnesium glycinate. It is more expensive than magnesium oxide but has a higher absorption rate, making it a popular choice for those looking to supplement their magnesium intake.
Additionally, magnesium citrate has a laxative effect, which may be helpful for those with constipation or bowel irregularities. However, to some people, it may cause gastrointestinal side effects such as bloating, and gas.
Which Form of Magnesium Supplements is best?
The best form of magnesium supplement depends on individual needs, situations, or preferences. For those looking for an affordable option, magnesium oxide may be a good choice. However, those looking for a highly absorbable form of magnesium with fewer gastrointestinal side effects may prefer magnesium glycinate.
It is also essential to consider other factors, such as individual health conditions, medications, and overall diet when choosing a magnesium supplement. So it is always best to consult a healthcare professional before starting any new supplement.
Remember, always consult a healthcare professional if you are not sure about which supplement to choose. Don’t hesitate to consult a doctor or nutritionist.
Conclusion
In conclusion, magnesium supplements can be a better addition to your health regimen, especially if you are dealing with symptoms of deficiency or looking to enhance your overall well-being. There are many options available in Vitamin Nepal. You can easily find a magnesium supplement that suits your needs.
Frequently Asked Questions
Who needs magnesium supplements?
Magnesium is normally taken for constipation, for low magnesium levels, as an antacid for heartburn, and for pregnancy complications called pre-eclampsia.
Magnesium intake can benefit as follows;
- May help improve migraines
- Boosts in everyday wellness
- Helps to maintain muscle and nerve function
- Helps in better sleep
- Increased energy levels and improved mood
- Helps lower blood pressure
- Helps regulation of glucose level
- Reduce the risk of heart disease
Who should avoid magnesium intake?
People taking medications should better consult with a doctor before taking magnesium. If you have diabetes, heart, intestinal, or kidney disease, it’s better to speak with your healthcare provider before taking a magnesium supplement.
When to take magnesium supplements?
Magnesium supplements can be taken at any time of the day. It should be taken with a meal. Taking magnesium supplements on an empty stomach may cause diarrhea. Additionally, someone who is facing little difficulty falling asleep could take magnesium at night. As magnesium supplement is responsible for getting you calm and relaxed, it helps you give quality and quantity of sleep. Some people prefer to take a magnesium supplement in the morning to help with energy production and stay active for the whole day.
To fill your nutritional gaps, you might want to explore Vitamins and Minerals Supplements in Nepal for a complete health boost.
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