The capsules are a combination of magnesium oxide and citrate which have been blended to be as bioavailable as possible, ensuing that they can be easily digested and rapidly diffused throughout the body. Best Magnesium for Sleep Elemental Magnesium SupplementĪmerican brand Elemental offer 180 vegetarian maximum strength (500 mg) magnesium capsules. Switch to citrate, chelate and chloride forms for the best results and the lowest risk of digestion problems. These side effects are more noticeable when taking magnesium oxide and magnesium sulfate forms of the mineral. You should be aware of the following when you start a supplement course: Side effects when taking safe levels of magnesium are not uncommon. If you take too much magnesium - over 350 mg daily for adults - you could risk the following: Physicians generally recommend that kidney patients stay away from magnesium supplementation. It’s really imperative that you follow dosage guidelines on the bottles and talk to your physician about possible interactions if you’re taking any other supplements or medication, especially the following:
While we’re making magnesium sound like it’s the cat’s pajamas, there are a few things to be aware of before you start taking in a lot of supplements. In some cases magnesium has even proven useful for maintaining correct insulin levels in diabetes patients. Enhancing magnesium levels in the body can alleviate constipation by relaxing the muscles in the intestinal wall and making stools softer and easier to eliminate. Studies also show that levels of magnesium have an effect on the digestive system. Upping your magnesium levels on the other hand, boosts the immune system, relieves muscle soreness and cramping, and strengthens the cardiovascular system. Insufficient levels of magnesium in the body can cause mental issues like trouble with concentration levels and memory loss, depression, anxiety and other mood disorders, as well as fatigue. Magnesium helps keep bones and teeth strong and healthy, and supports muscle function. It’s an essential element in helping to generate energy for your cells and it influences important neurotransmitters.
In addition to helping provide good quality sleep, magnesium also plays a crucial role in many other aspects of both mental and physical health. That’s where supplements come into play, and what we’re focusing on right now. Of course, it’s not always easy to get this sort of varied diet - it can be expensive too. Including a widespread of these foods in your diet - not all dark chocolate, mind you! - will mean that you get a sufficient amount of magnesium and shouldn’t need to take in supplementation, unless you are determined to be clinically deficient in it. Here are the types of food that are rich in magnesium (as well as a host of other vitamins and minerals!): The first place you should be looking is your diet. Magnesium is found in dark, leafy greens like spinach So, apart from supplements, where else can you find magnesium? It’s also a good idea to check exactly how many milligrams you should be taking on a daily basis. Pregnant women and women who are breastfeeding should lower this dose to around 300 to 350 mg per day.īe sure to talk to your doctor before taking any supplements in order to avoid any problems when using them in addition to other drugs and supplements, and to prevent any unwanted side effects. When using magnesium supplements to help you sleep, you should take your tablets or soluble powders about half an hour before going to bed.ĭosages vary, but adults are generally advised to take between 350mg to 500mg a day.
#BEST FORM OF MAGNESIUM FOR MUSCLE RELAXATION SKIN#
Known suffers of digestive problems may prefer to use a skin spray as an alternative to indigestible capsules. Whenever possible avoid magnesium supplements in oxide and magnesium sulfate form as these can cause stomach irritation and may cause unpleasant side effects such as diarrhea. Magnesium in citrate, chelate and chloride forms are the most bio-available - which means that they are most effectively absorbed by the body and therefore the best form of magnesium for sleep. What Type and How Much Magnesium for Sleep
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