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Magnesium is an essential mineral for health.
It is essential for many functions of the body.
Magnesium serves to improve brain functions, bone health, heart, and muscle activity.
It is reportedly found in foods such as avocados, walnuts, herbs, and dairy products.
Taking magnesium supplements is important for the nervous system, for sleep, for regulating blood sugar levels and for constipation.
Daily Recommended Amounts of Magnesium
According to experts, infants up to 6 months of age need 30 mg of magnesium daily.
Children from 1 to 3 years need 80 mg daily while those up to 8 years need 130 mg magnesium daily.
Minors from 9 to 13 years old need 240 mg of magnesium.
Males between the ages of 14 and 18 need 410 mg of magnesium while females of this age group need 360 mg daily.
Women between the ages of 19 and 30 need 310 mg of magnesium per day, while men need 400 mg.
Males between the ages of 30 and 50 years need 400 to 420 mg of magnesium daily, while females 310 to 320 mg daily.
Magnesium deficiency increases the risk of blood pressure and type 2 diabetes.
The Right Dose of Magnesium Against Constipation
Magnesium supplements are available in various forms depending on the absorption by the body.
Against constipation, experts recommend magnesium citrate and magnesium hydroxide to improve bowel movement.
They function as laxatives.
Magnesium hydroxide is found in liquid form.
You can consume from two to four tablespoons of the liquid supplement you buy at the pharmacy.
Magnesium Supplements For Sleep
Magnesium is needed for quality sleep.
Some studies suggest that taking 500 mg of magnesium daily helps you sleep well and calmly.
Magnesium For Blood Sugar
One study found that supplementing with 2,500 mg of magnesium in a magnesium chloride solution daily improve glucose levels in diabetics.
However, we advise you to consult a doctor.
Magnesium Against Muscular Contractions
Scientific research on the role of magnesium in muscle is ongoing.
Recent studies say that taking 300 mg of magnesium daily relieves the symptoms of contractions and muscle aches.
Anti-Depression Supplements
Magnesium deficiency increases the risk of developing depression.
Taking supplements of 248 to 450 mg daily improves mood in patients suffering from depression, experts say.
Proper Dose Against Migraine
People suffering from migraines may have a magnesium deficiency.
According to experts, supplements of 600 mg magnesium per day, prevent and mitigate the intensity and duration of migraine.
Magnesium poisoning is rare, but before you decide to get more than 350 mg of this mineral a day, consult a specialist.
Reference:
- https://ods.od.nih.gov
- https://thesleepdoctor.com
- https://www.healthdirect.gov.au
- https://www.healthline.com
- https://www.webmd.com
“This information is intended to supplement, not replace advice from your physician or healthcare provider, and is not intended to cover all possible uses, precautions, interactions or adverse effects. This information may not suit your specific health circumstances.