If I had to choose among the thousands of supplements on the market, Magnesium would be at number one on the list.
What is magnesium?
Magnesium is essential for your body and is the fourth most abundant mineral in the human body (found mainly in bones and teeth). This mineral, which is involved in more than 300 processes in the body, plays a key role in your health, supporting brain function, muscle function, energy production, the nervous system, bone structure, the electrical properties of the heart, the immune system, the regulation of glucose and insulin metabolism, as well as mood stability.
Magnesium in women
While magnesium is important for both men and women, it has some additional functions in our bodies. A woman's energy and nutrient needs change throughout her life along with hormonal changes, from infancy through childbearing age, menopause and old age. Then there is pregnancy and breastfeeding, significant life events for moms.
According to the NIH, the recommended intake of magnesium for women is 320 - 360 mg/day. However, many have lower intakes, particularly due to habitual consumption of processed and ultra-processed foods. Low levels of magnesium in the body have been shown to contribute to, among other things, premature aging and inflammation in the body.
Low magnesium may contribute to diseases such as polycystic ovarian syndrome (PCOS), endometriosis and cancer.
Some signs that you may evidence associated with magnesium deficiency are:
Chronic inflammation
Irritability
Headaches
Muscle weakness
Irregular heart rhythm
Muscle spasms or cramps
Constipation
Insomnia
Obesity
Diabetes
Hypertension
Bone loss
Degenerative diseases such as Alzheimer's, Parkinson's, etc.
Discomfort during the premenstrual period, menstruation and menopause.
Magnesium can be found in some foods, in seawater and in supplements. Here are some examples of foods rich in magnesium:
Fish: salmon
Nuts and seeds (soaked in water)
Leafy green vegetables boiled to remove their high oxalate load
Chocolate: 70% and higher
Avocado
However, today's foods contain less magnesium than they used to, so the amount you would have to consume to meet daily requirements would be very large. Additionally, since magnesium is a mineral, the body loses it through water loss/elimination.
The excess of sugar and the high consumption of diuretics such as coffee and alcohol cause you to lose magnesium.
Therefore, it is recommended to take magnesium in liquid form or as a supplement every day.
Magnesium in liquid form:
100 ml of Hypertonic Seawater may provide between 100 - 150 mg of magnesium, covering 50% of what your body needs per day. If you choose this alternative, be careful not to exceed its consumption due to the sodium content per dose, which is equivalent to 1 gram of salt per 100 ml of seawater.
Magnesium as a supplement:
There are 7 types of Magnesium with excellent absorption and biodispersibility:
1. Magnesium Malate
2. Magnesium Glycinate (Bisglycinate)
3. Magnesium L-Threonate
5. Magnesium Chloride
6. Magnesium Citrate
7. Magnesium Orotate
As we have seen, magnesium is indispensable to your health and it is highly likely that diet alone is not enough to give your body the daily amount of this mineral it needs to function efficiently. For this reason, dietary supplementation is essential.
Disclaimer:
1. "The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional".
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