How to Use Magnesium for Bone Health:
Recommended Form: Magnesium citrate or glycinate for better absorption.
Dosage: 300–400 mg/day for adults, preferably taken with vitamin D and calcium.
Diet Tips: Include leafy greens (spinach, Swiss chard), nuts (almonds, cashews), and seeds (pumpkin, sunflower).
Tip: Avoid high doses of calcium without magnesium, as it may lead to calcium buildup in soft tissues and joints.
2. Diabetes and Blood Sugar Control
Magnesium plays a key role in glucose metabolism and insulin sensitivity. Several studies have shown that individuals with low magnesium levels are at a higher risk of developing type 2 diabetes.
How to Use Magnesium for Diabetes:
Recommended Form: Magnesium chloride or magnesium taurate (taurine also benefits insulin regulation).
Dosage: 250–350 mg/day, ideally after meals to reduce glucose spikes.
Diet Tips: Add whole grains (quinoa, brown rice), beans (black beans, lentils), and dark chocolate to your diet.
Note: Always consult your doctor if you are on blood sugar medications to avoid hypoglycemia.
3. Anxiety and Depression
Magnesium helps regulate neurotransmitters such as serotonin and GABA, both of which affect mood and mental well-being. Deficiency in magnesium is linked to higher levels of stress, irritability, and even clinical depression.
How to Use Magnesium for Mental Health:
Recommended Form: Magnesium threonate (crosses the blood-brain barrier effectively).
Dosage: 200–400 mg/day, preferably taken in the evening to support relaxation and sleep.
Lifestyle Tips: Combine with mindfulness or breathing exercises to enhance calming effects.
Important: Avoid caffeine and alcohol excess, which can deplete magnesium.
4. Constipation and Digestive Issues
Magnesium acts as an osmotic laxative by pulling water into the intestines, which softens stools and promotes bowel movements. It also relaxes the muscles of the digestive tract, helping relieve constipation naturally.
