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Magnesium is a mineral that is crucial for the human body to function effectively. However, because of poor soil quality and diets lacking essential nutrients, deficiency is common and can show up in some of the following ways;

  • Premature ageing

  • Fatigue

  • Depression

  • Anxiety

  • Bone weakness

  • Insulin resistance

  • Systemic inflammation

  • Trouble sleeping

  • Brain fog

  • Migraines

  • Headaches

  • Cardiovascular problems

Luckily, Magnesium is a widely available supplement that you can find in your nearest pharmacy, health-food shop, supermarket or online.It is a great base line every day supplement which can help to fight the above symptoms and help an overall sense of well-being.

If you're thinking that a Magnesium supplement sounds like something that would help you, start by making sure you take the right form of this mineral. There are many different types of magnesium available so I will outline the most commonly found forms below.

Magnesium Citrate -

This is one of the most popular types of magnesium supplements and is easily absorbed by the body. It is mainly used to increase magnesium levels overall but also for its laxative effects if taken in high doses to treat constipation.

Magnesium L threonate-

This form of Magnesium is also easily absorbed and research notes that it may be the most effective type for increasing magnesium concentrations in brain cells. Therefore is commonly used for treating anxiety and depression.

Magnesium Sulfate-

Also known as Epsom salts because of the coarse texture this form of magnesium holds, it is used by many dissolved in a bath as a way to soothe sore, aching muscles and relieve stress.

Magnesium Glycinate-

This is often used for its calming effects to treat anxiety, depression, and insomnia. It helps to improve sleep and some studies suggest it is an effective way to lower inflammation.

If you prefer to approach magnesium deficiency through your diet, natural food sources include but are not limited to:

  • Nuts and Seeds

  • Green leafy vegetables (kale, spinach, cavolo nero etc.)

  • Whole grains

  • Beans, Pulses and Peas

  • Greek Yoghurt

  • Fortified foods

As with everything, it is important to know the side effects and downside to taking this supplement. Magnesium supplements can cause side-effects such as nausea, cramps, and diarrhoea and can also cause softening of stool.Magnesium overdose can include nausea, diarrhoea, low blood pressure, muscle weakness, and fatigue.

People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider and if antibiotics are being taken it is important to make sure that it does not interfere with these medications.

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