Dietary Advice: Incorporate foods like sunflower and pumpkin seeds, almonds, cashews, and leafy greens such as spinach and Swiss chard.
Important Note: Avoid taking excessive calcium without magnesium, as it can lead to calcium buildup in the joints and soft tissues.
2. Blood Sugar Management and Diabetes
Magnesium is crucial for insulin sensitivity and glucose metabolism. Several studies have linked low magnesium levels to a heightened risk of type 2 diabetes.
How to Use Magnesium for Diabetes Management:
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.
