She Strengthens

Unlock the Power of Magnesium for Optimal Health

Magnesium is an essential mineral that plays a crucial role in maintaining healthy muscle and nerve function, blood sugar control, and blood pressure regulation. It’s also vital for building protein, bone, and DNA. Despite its importance, many people don’t get enough magnesium through their diet alone.

Why You Need Magnesium

Magnesium is essential for a range of bodily functions, including:

• Healthy muscle and nerve function
• Blood sugar control
• Blood pressure regulation
• Building protein, bone, and DNA

The Best Ways to Get Your Magnesium

There are several ways to incorporate magnesium into your daily routine:

• Topical Products: Try using magnesium lotions, gels, or sprays to help with muscle relaxation and sleep.
• Mineral Soaks: Dissolve Epsom salt or bath flakes in warm water for a relaxing bath experience.
• Supplements: Take magnesium in tablet, capsule, powder, or liquid form. Look for easily absorbed forms like magnesium citrate, lactate, chloride, and aspartate.

Timing is Everything

To get the most out of your magnesium supplements:

• Take them at the same time every day for optimal absorption.
• Consider taking them closer to bedtime if you’re looking to improve sleep quality.
• Take them with a meal or snack to prevent stomach upset.

Potential Interactions and Side Effects

Be aware of potential interactions with medications and supplements, including:

• Bisphosphonates
• Antibiotics
• Diuretics
• Acid reflux meds
• Zinc

Common side effects of magnesium supplements include diarrhea and nausea, which can be minimized by taking them with food.

Food Sources of Magnesium

In addition to supplements, you can get magnesium from a variety of foods, including:

• Fortified cereals
• Milk and yogurt
• Soy products
• Peas, beans, and seeds
• Nuts like almonds and cashews
• Whole grains like brown rice and millet
• Green leafy vegetables like spinach
• Fruits like bananas, dried apricots, and avocados

Magnesium Deficiency: What You Need to Know

Symptoms of magnesium deficiency include:

• Nausea
• Fatigue
• Vomiting
• Weakness
• Loss of appetite

Advanced deficiency may cause numbness, tingling, muscle cramps, seizures, or abnormal heart rhythms. Low magnesium levels have also been linked to chronic diseases like cardiovascular disease, insulin resistance, and migraines.

The Future of Magnesium Research

While more research is needed, magnesium may also have potential benefits for:

• Dysmenorrhea (period cramps), PMS, and menstrual migraines
• Depression
• Bone density and osteoporosis
• Alzheimer’s disease
• Attention deficit hyperactivity disorder (ADHD)

By prioritizing magnesium in your daily routine, you can take a crucial step towards achieving optimal health and well-being.