Magnesium improves insulin sensitivity and glucose metabolism. Low levels are often associated with an increased risk of type 2 diabetes.
• Best form: Magnesium taurate or magnesium chloride – taurine also helps balance insulin.
• Recommended dose: 250-350 mg daily, ideally after meals, to regulate postprandial blood sugar spikes.
• Eat more: Dark chocolate, legumes (lentils, black beans), and whole grains (quinoa, brown rice).
Note: If you are taking diabetes medication, consult a doctor 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.
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