I wasn’t taking magnesium supplements correctly until a nutritionist told me this

If it seems complicated, it is because it is. All you need to know is that NMDA and Gaba “play an important role in learning and memory,” said Dr. Harry Jarrett, responsible for science and research on the summary. He adds that GABA also helps regulate stress and calm anxiety in the body, which, in turn, supports concentration and mental clarity.

“Certain symptoms of magnesium deficiency may present themselves as agitation, lack of attention and fatigue,” notes Dr. Jarrett. By improving the quality of your sleep, magnesium will also help you feel more alert the next day.

2. To calm anxiety and stimulate your mood

Magnesium is often called “soothing mineral” because of its role in the support of the NMDA and the GABA and the “nervous system in general”, explains Rhian. He also intervenes on our response to stress.

“Our body uses magnesium stores to help stamp the effects of acute stress. But when stress is chronic, it leads to a progressive loss of magnesium. Low levels of magnesium then exacerbate stress, ”explains Rhian. If you are going through a stressful period, it is worth taking magnesium in the morning to support you throughout the day.

3. For increased energy

Magnesium plays a crucial role in the production of energy through the body. Rhian says: “It is important in the production of cellular energy”, which guarantees that our muscles have enough fuel to work when we train.

4. To improve your gym training

“Magnesium has a soothing effect on the nervous system, but it also plays an essential role in the relaxation of our muscles,” explains Rhian.

Advantages of taking magnesium at night

It is best to take magnesium supplements at night if you use them for better sleep, anxiety and muscle recovery.

1. For improved sleep and relaxation

“One way magnesium can improve sleep is to regulate the body level of the melatonin hormone,” said Dr. Jarrett. In fact, he said, a recent study revealed that those who took magnesium supplements (compared to a dummy tablet) had an increase in melatonin in their blood circulation and remained longer.

2. To help post-gym muscle repair

When we exercise, acute inflammation occurs naturally within the framework of the recovery process. “In addition to its role in the relaxation of rigid muscles, magnesium has proven to reduce the reactive protein C (CRP), a marker of inflammation, and increase nitric oxide (no), which encourages blood flow And the excretion of lactic acid, making it an essential mineral for muscle recovery, ”explains Rhian.

Advantages of taking magnesium at any time of the day

Whether you choose to complete your magnesium in the morning or in the evening – or take it in a multivitamin twice a day – you can expect:

1. A stronger immune system

Magnesium is involved in the adaptive immune system, which protects you from the diseases you have had before, explains Rhian. It also supports your first line of defense against new germs and viruses.

2. Improvement of bone health

“Magnesium is directly and indirectly involved with bone health,” says Rhian. It emphasizes that magnesium helps the body effectively use vitamin D and bone strengthening calcium.

3. A boost in mood

A study “reported significant improvements in depression scores after magnesium supplementation,” said Dr. Jarrett, who also highlights its positive effects on melatonin for improved sleep and hormonal stress cortisol.

4. Improvement of heart health

Heights recently collaborated with King’s College London researchers to examine the impact of magnesium on human health. “We have found a number of studies reporting that magnesium supplementation has lowered systolic and diastolic blood pressure compared to a placebo, improving heart health,” said Dr. Jarrett.

5. Less migraines

“The same review has revealed that a number of studies reported that taking magnesium supplements considerably reduced the frequency and intensity of migraines up to 42%,” said Dr. Jarrett.

How to get more magnesium

Food

Good sources of magnesium include vegetables such as spinach, Brussels cabbage, broccoli, edamame and black beans. Avocats and bananas are also raised in this mineral, or try to nibble pumpkin seeds, almonds and cashew nuts. Part of the salmon served with quinoa or brown rice will also increase your magnesium intake.

Supplements

Although it is possible to obtain enough magnesium from our diet, this does not often happen, explains Rhian. “The national diet + nutrition survey has revealed that in the United Kingdom, most of us do not get enough food magnesium alone” – this is where the best magnesium supplements can offer support additional if you need it.

How much magnesium should you take in one day?

The recommended quantity of magnesium needs 270 mg per day. It is important to stick to these recommended guidelines as “very high doses in magnesium supplements [over 350mg ] Can cause undesirable side effects such as diarrhea and, in more serious cases, irregular heart rate and muscle weakness, “warns Dr. Jarrett.

This story appeared for the first time on Glamor.com

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