Recommended Forms: Magnesium taurate or chloride, as taurine helps regulate insulin levels.
Dosage: 250–350 mg daily, ideally taken after meals to minimize blood sugar spikes.
Dietary Advice: Enhance your diet with dark chocolate, black beans, lentils, and whole grains such as quinoa and brown rice.
Important Note: If you are on blood sugar medications, consult your doctor before taking magnesium supplements to avoid hypoglycemia.
3. Depression and Anxiety
Magnesium plays a key role in regulating neurotransmitters that affect mood and mental health, including serotonin and GABA. Deficiency in magnesium has been associated with increased stress, irritability, and even clinical depression.
How Magnesium Can Benefit Mental Health:
Form Suggestion: Magnesium threonate is recommended as it passes easily through the blood-brain barrier.
Dosage: 200–400 mg daily, preferably at night to promote relaxation and sleep.
Lifestyle Advice: Combine magnesium intake with relaxation techniques like deep breathing or mindfulness for enhanced calming effects.
Important Note: Minimize alcohol and caffeine intake, as they may deplete magnesium levels.
4. Digestive Problems and Constipation
Magnesium acts as an osmotic laxative by drawing water into the intestines, which helps soften stools and promotes regular bowel movements. It also relaxes the muscles in the digestive tract, easing constipation.
How to Use Magnesium for Constipation Relief:
