The word Magnesium could take you back to your high school chemistry class. But well, here we are again making acquaintance with Magnesium in the context of nutrition for health. It is one of the five major essential minerals and is responsible for crucial functions in our human body. 


What is the role of Magnesium?

Being the fourth most abundant mineral in the human body, Magnesium is responsible for more than 300 biochemical reactions including energy creation, blood pressure control, muscle function, protein synthesis, blood glucose regulation and more. A healthy intake of Magnesium reportedly:

  • Improves exercise performance.
  • Keeps Type-2 Diabetes in check.
  • Acts as anti-inflammatory agent.
  • Maintain proper health of heart muscles.
  • Relieves PMS symptoms.

Magnesium is one of those important minerals for healthy functioning because every organ needs it in required amounts, which is why Magnesium deficiency can result in a lot of health problems. Appetite loss, vomiting, fatigue, weakness, cramps, nausea, irregular heartbeat, Osteoporosis are some of the problems caused by Magnesium deficiency.

And yet more than 50% of the Indians get less than recommended amounts of Magnesium.

How to get Magnesium into your diet?

You can get the recommended levels of Magnesium right from your diet. Including the magnesium-rich foods (snacks, nuts fruits, vegetable) into your every meal, and limiting your alcohol and sugar intake not only clears you off the health problems caused by deficiency but also improves your health by a fair margin.

Food sources of Magnesium: Green leafy vegetables, nuts, seeds, cacao, beans, legumes, vegetables (cabbage, brussels sprouts, green peas )whole grains, seafood are considered rich sources of Magnesium.

But the problems is that not many follow a well-balanced diet plan that is rich in Magnesium or for that matter any nutrients. Even among the fitness enthusiasts the increased intake of protein will up the magnesium requirement. So it may not be possible for everyone to reach the recommended Magnesium levels without proper supplementation. And supplements become inevitable if you are to quickly replenish your Magnesium levels.

 

 

How to choose the right Magnesium Supplements for your needs?

Magnesium supplements are available in tablet, powder, and transdermal forms so they can be used based on the delivery requirements. No matter what form they are in, there are 7 different types of Magnesium supplements that are used bases on their benefit to the health:

Magnesium L-Threonate: Considered as a breakthrough in Magnesium supplements, Magnesium L-Threonate is recommended to treat memory loss and improve cognitive functions. It is also known for its high bio-availability which makes it a good choice for treating cognitive related function caused by Magnesium deficiency.

Magnesium Malate: A gentle form of Magnesium that is recommended for treating fatigue and symptoms of fibromyalgia.

Magnesium Glycinate: Promotes relaxation, calmness and improves quality of sleep. Magnesium Glycinate is recommended for individuals sensitive to supplements like Magnesium citrate.

Magnesium Orotate: Made with the help of Orotic acid, Magnesium Orotate is known for stimulating tissue repair and improving heart health, thus making it a performance and stamina enhancer.

Magnesium Citrate: This most recommended for of Magnesium supplement that is known for its high bio availability and cost-effectiveness supports digestion and treats constipation.

Magnesium Chloride: Most effective and popular dietary supplementation that helps digestion improves sleep and bone health.

The above supplements are some of the widely used Magnesium supplements and your choice of supplementation must depend on your requirement, dosage and most importantly your Physician’s recommendation.

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