Magnesium is an essential mineral that the body needs to function properly. It plays many crucial roles, including supporting muscle and nerve function, energy production, and maintaining normal blood pressure, strong bones, and steady heart rate. Many people don't get enough of this nutrient, which is found in foods such as nuts, leafy greens, legumes, and seeds. Taking a magnesium supplement to treat a deficiency has been linked to health benefits, including improvements in blood pressure control, mood and blood sugar, as well as a lower risk of developing diseases such as heart disease. How fast magnesium works depends on how you are taking it.
If you decide to take it as a pill, you'll start to notice significant improvements a week after you start adding the supplement to your daily routine. People report that they feel the anxiolytic effect within a day to a few weeks. Healthy magnesium levels promote sound sleep; men and women with a magnesium deficiency report that they regularly turn around and wake up during the night. The two most commonly prescribed forms of magnesium, magnesium oxide and citrate, have the lowest bioavailability of the various forms. However, many people receive low doses of magnesium or take forms of magnesium that are not well absorbed by the body.
According to current data, magnesium taurate and magnesium glycinate are two of the best options that can help people with mental health problems. A study that looked at stress reduction by taking magnesium over a three-month period administered 400 milligrams of magnesium daily to the study group. Most people who take magnesium supplements experience no side effects, but magnesium can cause problems related to the intestine, such as diarrhea, nausea, and vomiting, especially when used in large doses. If you take magnesium supplements, or think you should, take stock of what you can do to shorten the time it takes to get the benefits that magnesium has to offer. Magnesium supplements are available in a variety of forms, including magnesium citrate, oxide, and chloride, each with a different absorption rate.
People with kidney or heart problems should be careful when considering magnesium supplements. Agricultural processes have depleted magnesium and other minerals in the soil, and techniques used in food processing can reduce magnesium levels by up to 80%. Magnesium overdose when taking transdermal magnesium is much less likely since the body only absorbs what is necessary. Magnesium helps the body regulate its zinc levels while zinc allows it to absorb magnesium more efficiently. People with low magnesium levels are more likely to experience sleep problems such as difficulty falling or staying asleep; magnesium supplements have been shown to improve sleep. According to the journal Open Heart in a report on a study on magnesium deficiency and its role in public health, approximately 50 percent of Americans do not consume enough to meet the recommended dietary intake (RDA).
