before taking a magnesium supplement – it may affect your blood sugar levels.
3. Magnesium against depression and anxiety
Magnesium is involved in the regulation of neurotransmitters such as serotonin and GABA, which influence mood and mental health. Its deficiency is associated with increased anxiety, irritability, and depressive symptoms.
• Ideal form: Magnesium threonate, which is highly effective for absorption by the brain.
• Recommended dose: 200 to 400 mg daily, preferably in the evening, to promote calmness and sleep.
Wellness tip: Combine magnesium with breathing exercises or mindfulness practices to enhance its calming effect.
Avoid: Excessive alcohol and caffeine consumption, which deplete magnesium stores.
4. Magnesium for constipation and better digestion
Magnesium acts as a natural osmotic laxative: it draws water into the intestines, softening stools and stimulating defecation. It also relaxes intestinal muscles and aids digestion.
• Ideal form: Magnesium citrate or magnesium oxide – effective against constipation.
• Recommended dose: 400 to 500 mg before bedtime, as needed. Start with a lower dose and adjust according to your tolerance.
Tip: Drink plenty of water and eat foods rich in fiber – prunes, oats, leafy greens – for a stronger effect.
Caution: Avoid prolonged use of magnesium laxatives without medical advice.
How to know if you have a magnesium deficiency
