Magnesium is a mineral that regulates nerve and muscle function, blood pressure regulation, cholesterol production, protein synthesis, bone health and blood glucose control. It is also found in the body, certain foods, dietary supplements and some medications.
Magnesium-rich foods include kale, spinach, black beans, edamame, almonds, cashews, quinoa and brown rice.
Magnesium taurate, magnesium lactate or magnesium oxide can minimize the symptoms of anxiety and stress since it reduces stress hormones in the brain.
Magnesium glycinate may enhance sleep quality by releasing a neurotransmitter that controls anxiety, stress and fear. So, this supplement should be taken before bed time.
The recommended daily allowance (RDA) of magnesium for adults is between 310-320 milligrams, but is contingent on your sex, age and any underlying health conditions. Taking it with meals is also advised since it can cause some gastrointestinal symptoms. Also, it can take a few weeks to see any kind of effect. But, speak with your doctor before taking it since it can impact the absorption of certain medications and antibiotics. There are a few mild side effects to be aware of such as: diarrhea, nausea and abdominal cramping, so to minimize these, do not take more than 350 milligrams.
