Spend a lot of time in certain social media circles, and you might feel like a magnesium supplement is the magic pill that can cure any ailment. A supplement that can improve your sleep, relieve your headache, or act as a natural stress reliever. Not surprisingly, many of these claims are exaggerated.
No, magnesium is not a magic cure. But many studies do They suggest that daily supplementation offers modest benefits, from fewer headaches to better sleep. Here’s what a magnesium supplement can provide.
Magnesium helps reduce the frequency of migraines
Although the evidence is still mixed, several studies show that a daily magnesium supplement can help Frequent migraine patients. As a result, he accepted B level According to the American Headache Society and the American Academy of Neurology, it is a safe and well-tolerated supplement for migraine sufferers, either as a stand-alone treatment or in combination with other medications. If you take magnesium to prevent migraines, it is recommended The daily dose is from 400 to 600 mg.
“There is some clinical evidence to support its use,” said Stacey Smith, MD, a physician at Houston Methodist Hospital who specializes in the treatment of headaches. “It’s not just a coincidence.” In her experience, she sees a wide variety of responses to adding in magnesium supplements, with some patients reporting significant relief and others reporting modest results or none at all.
If you’re adding in a magnesium supplement to prevent migraines, Smith suggests sticking with it for at least two to three months, during which time it can be helpful to keep a headache diary to track its effects on your frequency or duration. Migraine.
Magnesium can also be taken during migraines, which can provide additional relief. If you’ve ever wound up in the ER because of a migraine, IVs given to migraine patients often include 1,000 mg of magnesiumThis helps relieve the symptoms of a panic attack.
Magnesium can help with sleep, anxiety and high blood pressure as well
Recently, the use of magnesium as a sleep aid has been gaining popularity, but in 2010 Evidence of its effectiveness is still limited.. Supplementing with magnesium won’t make up for poor sleep habits, although it may slightly improve your sleep quality. There is also some evidence to suggest that it may help improve it. Sleep quality in people with restless legs syndrome.
Magnesium supplementation has been shown to relieve anxietyAlthough the studies that did this were small, they did not have a control group, and they relied on self-reported data. More reliable, adding Magnesium can lower blood pressure slightlyEspecially in patients with pre-diabetes or insulin resistance, although the fall is very small.
How to add in a magnesium supplement
There are different types of magnesium available, each of which is stored in your body in a slightly different way. “Start with what you can find and what’s cheap,” Smith says.
It is the most common form Magnesium oxide, which is very cheap, but also has one of the lowest absorption rates. It can also have a chewing effect, which can be good or bad depending on what you’re going for. If you start with a form like magnesium oxide and don’t see a noticeable benefit, it’s worth trying a different form before giving up magnesium altogether.
Some others Common types of magnesium They include magnesium citrate, magnesium lactate, magnesium malate, magnesium taurate and magnesium glycinate. Depending on how much magnesium you take, you may want to try one form versus another. example, Magnesium Citrate While it is more easily interesting Magnesium lactate It will be gentler on the digestive system. (Some supplements contain a mixture of different types.)
Average Recommended daily dose Magnesium, from all sources, is typically 300 to 400 mg. For supplements, it is generally recommended not to exceed 350 mg per day Unless directed by a doctor. Excess amounts of magnesium from food are considered safe.
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