Introduction Of What is the best time to take a magnesium supplement and its benefits What is the best time to take a magnesium supplement a...
Introduction Of What is the best time to take a magnesium supplement and its benefits
What is the best time to take a magnesium supplement and its benefits. Magnesium what are the benefits and do you have to be taking it I'm going to be breaking down the details of magnesium supplements and whether or not it's something that you should consider for your wellness goals in today's article.
First things first what are these signs of magnesium deficiency or that you're low in magnesium because believe it or not magnesium is a mineral that we need quite a bit of it's used in so many different aspects of our body so deficiencies can range but some of the more common studied signs of being deficient in magnesium include muscle cramping or twitching interestingly anxiety and depression probably because of magnesium's role in nerve function and fatigue and muscle weakness.
Now it's theorized by some scientists that around 75 of Americans are not getting enough magnesium for their daily needs you can get magnesium from food a lot of leafy green vegetables are a great source but for a variety of reasons with farming practices being one of them it can be quite difficult to get enough magnesium for your needs now especially.
If you have issues with sleep or weight loss magnesium can play a really big role there's a really interesting study that found around 500 milligrams of magnesium taken per day had greatly helped to improve sleep quality and decrease the serum cortisol levels which is our stress hormone so of course sleep quality really important but the reason.
Why that serum cortisol level is also really important is because researchers have found that those with higher serum cortisol levels aka those higher stress hormone levels tend to have more weight gain around the belly so making sure that those cortisol levels are normalized and that you're getting the high-quality deep sleep is important for weight loss goals.
I have a history of anxiety and I found that when I have poor sleep the next day my anxiety levels tend to be a lot higher probably or at least what I'm theorizing is because of those increased cortisol levels that can result not to mention magnesium is often seen as a relaxation supplement it can act as a natural muscle relaxant plus that same study had found that magnesium can also help to naturally increase melatonin which is our sleep hormone.
So if you're exercising a lot magnesium is also really crucial your magnesium needs tend to go up the more you're exercising which makes sense because magnesium is also an electrolyte and the more that we're sweating or if you're using something like intermittent fasting you're likely going to be releasing quite a bit of electrolyte so replacement of those electrolytes including magnesium is really important and the amount matters there's one study.
That found around 250 milligrams taken per day was not quite enough to see any benefits where another study found that around 400 milligrams taken per day helped to improve muscle recovery from previous strenuous workouts now in regards to timing for when magnesium supplements should be taken the studies vary on when the magnesium is taken but I like to try and maximize the sleep benefits by taking it about 30 to 60 minutes before bed.
How and when you're taking the magnesium will also depend on what type of goals you're looking for, for now, the world of magnesium supplements can be a little confusing there are a lot of different types of magnesium supplements and there is a lot of articles that go into the details and the weeds of all the different types of magnesium you could have but I want to make this really simple and straight to the point for you guys.
The main things you want to consider when starting a magnesium supplement so you probably don't want to only have the magnesium citrate form this form tends to not be absorbed very well and can cause a pretty quick bowel movement so unless that's what you're looking for it's not going to help to increase your magnesium that's absorbed then there's the magnesium malate or glycinate and these are a little bit better bang for your buck in the sense.
That you will absorb a lot more of it and then the other main version which granted there are a lot of other versions you could dive into is threonate or magnesium three and eight this one is usually noted for being able to cross a blood-brain barrier and therefore possibly have some benefits with memory and the negative of this is that it is a much more expensive version of magnesium.
It's important not to over complicate it, in the beginning, it's just important to make sure you're getting magnesium for your body's needs so going for a magnesium complex where it has different types of magnesium that it's using that's always a good fail-safe I'll list a couple of my favorite magnesium supplements but in terms of how much magnesium should be used usually around four to five hundred milligrams.
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