I spent a lot of time Review of magnesium supplements Discover the best option to buy.
From the list of Poring over infere Youngs to the last milligram analysis of the contents -headache to decipher a small print on the bottle label and packaging. I have a really good sense of what’s there and the traps you can enter when you choose.
I learned that more costs don’t always pay, and big brands can be surprisingly disappointed and the dose can be greatly different. This can make some products much more expensive over time.
When choosing magnesium supplements, go down or go directly to us for five things that I don’t do. Magnesium supplementary review For our best choice.
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1. I will not treat magnesium as a magical sleeping pill.
Social media is full of influential people who are convinced that magnesium will help you like a baby. But take this with a chunk of salt. Whatever an anecdote that people can have, magnesium does not work like a sleeping pill, and now there is no good evidence to help sleep.
Do not try it, but do not sweep too much over over advertising.
We know that magnesium is essential for many functions of the body, including healthy muscles, nerves, bones, and even blood sugar control. It is also known to help reduce fatigue (subtly subtly different to help sleep!).
In the case of sleep, magnesium not only supports the production of melatonin, but also helps to promote and drift through the role in the brain in regulating neurotransmitter. But the evidence of this is still very thin. A systematic review in 2021 Magnesium supplements began to evaluate whether it could be helpful to the elderly with insomnia, but only three studies were found, one of which included only 12 participants.
Other studies have turned out to be incidental or contradictory. There may be a plausible mechanism that can help magnesium to calm the nervous system and relax the muscles.
2. I will not go straight to the supplement before seeing my diet.
I may sound like the record is broken, but you can’t help but diet is poor, so don’t reach the pill pack in a hopes for easy modifications.
Some people find that supplements find additional additions or correct deficiencies, but it’s a good idea to evaluate the food you eat first and add more magnesium -rich foods. If you try this first, you can save money in the long run.
Spinach, nuts (especially almonds, cashews and Brazilians), seeds (especially sesame, teeth and pumpkin seeds), potatoes, whole grains and cereals are good sources. Bananas and apricots include magnesium.
The good news is that the dark chocolate is so. The 25g of 70-85% Cocoa Dark chocolate provides about 16% of magnesium or nutrient reference value (NRV) of about 64 mg.
3. We will not buy supplements without checking the size of the dose and the type of magnesium.
I was really surprised to see how much pills should be taken to get the recommended dose.
Some needed only one capsule every day and some of them offered four people! If you don’t like to swallow a big pill or take other supplements or drugs, this will be quite a lot -definitely twice.
The price per dosage can also be expensive, so it affects the cost. Therefore, check this when comparing the product.
I will never skip to check the types of magnesium.
Magnesium is provided in several forms, such as citric acid magnesium and bisleyate, and has different advantages and disadvantages. Some are more gentle in the digestive system or bioapable than others (more easily absorbed by the body).
In us Review of magnesium supplements We have discovered the actual mixing of types and formats, and some will be more suitable or beneficial than other types.
4. I won’t take too much
Despite marketing, supplements are not always better, and magnesium is no exception. You will also get some from your diet, so do not feel the temptation to make the most of your supplementation. It is not a race to the summit.
that NHS recommends 300 mg per day for adult men and 270 mg per day for adult women.. The EU-SET daily reference amount (NRV) is 375mg, so many supplements are aimed at.
People with elderly people and digestive tract problems can be more difficult to absorb magnesium from diets, which can benefit from supplements.
However, it is better to exceed 400 mg per day. In the short term, it can cause unpleasant side effects such as digestion, diarrhea and dizziness.
In extreme cases, heart irregularities and heart attacks can be caused (although serious problems due to excessive dosage of magnesium).
Start with a lower dose and see how it works. You can save money in the long run.
5. I will not bring all my supplements at once
Most of us will probably try to take medicine or supplements every day by adhering to the daily life, regardless of whether it is taken to Morning Coffee and cereal or stored next to the bed at night. However, other supplements can interact with each other, and can interact with some foods or medications (if you are treating medications, you should always check with a health professional).
It can affect how and how effective it is. For example, calcium can reduce iron absorption and interfere with the results of blood tests, so it is necessary to stop taking supplements at least a few days before the blood test.
Magnesium depends on the goal of when the best is the best. If you take it for energy or muscle recovery, it is best to take it after breakfast or after exercise. Taking it to food can help improve absorption. But if you take it to help you sleep, it’s more effective to take it before you go to bed.
rainEST magnesium supplement See independent expert reviews. Each product evaluates each product for not only the amount of filler and additives, but also the dose and bioavailability rate.
Our supplement expert
Shefalee Loth, which one? Principal Researcher and Nutritionist
Shefalee is a public health nutrient with 20 years of experience NHS,,, London hygiene and tropical medicine and World Cancer Research Fund.
Which?, Shefalee is a major researcher and a media spokesman who studies and writes food and nutrition for our magazines and websites. She is also in charge of research for reviewing our health and welfare. She is a manager SustainFood and agricultural alliance.
ShefaleEe explains what you need to know about nutrition and healthy eating habits and focuses on cutting over -advertising to help better choices. at ‘How bad is super processed foods?‘TO’The best intestinal health myth you need to know‘ and ‘In fact, it is effective in cutting cholesterol‘, She provides ridiculous advice to help you make a healthier choice and save money.
