But since the body cannot synthesize it, it has to get it from food. In recent years, more and more studies and clinical experience have shown a positive effect in the fight against very common diseases. In particular against depression, flatulence or sleep disorders. A good advice is to consume in the evening before going to bed a magnesium tablet of 250 mg or 300 mg.
Here is the list of 4 diseases in which magnesium seems to play a key role.
1. Magnesium for mild to moderate depression
A study published in June 2017 showed that magnesium consumed in the form of a dietary supplement was as effective in treating mild to moderate depression as conventional antidepressants. Like selective serotonin reuptake inhibitors (SSRIs) like citalopram or fluoxetine.
In this randomized clinical study, a portion of 126 patients with mild to moderate depression received 248 mg of elemental magnesium (500 mg of magnesium chloride) daily for a period of 6 weeks or no treatment. The researchers found that in 112 participants, consuming magnesium chloride for 6 weeks led to a clinically significant improvement in the measurement of symptoms of depression and anxiety. Another interesting result of this study was that the antidepressant effect of magnesium appeared quickly. Already after 2 weeks of treatment and without leading to significant side effects.
2. Difficulties falling asleep: magnesium helps sleep
Magnesium seems to play a favorable role in promoting sleep thanks to its calming and relaxing effect. Consume a daily dose (eg tablet) of 300 mg of magnesium 30 to 45 minutes before going to bed. Magnesium and calcium also help fight muscle tension built up during the day.
3. Flatulence and bloating
The consumption of certain minerals such as magnesium but also potassium can help. Magnesium helps soothe a disturbed digestive system by expelling gas and relieving constipation in particular. Food plays a key role here. More than taking magnesium in the form of a dietary supplement because of its obvious impact on digestion. Magnesium-rich foods include almonds, bananas, beans, broccoli, brown rice, egg yolk, etc. Be careful, some foods increase the risk of flatulence. It is therefore important to consume them in adequate quantities and at the right time. However, it is also possible to consume magnesium in the form of a dietary supplement. If possible at least 200 mg per day. Potassium can help you feel less bloated or bloated by moving fluids around the body better. Potassium is found in certain foods such as bananas, sweet potatoes or beans. Magnesium acts against constipation.
4. Muscle cramps
Magnesium exerts a preventive effect in particular on calf cramps, which are often very painful and frequent. Cramps are in many cases linked to a magnesium deficiency, for example in athletes or in pregnant women. Try to drink plenty of water, rich or fortified with magnesium. We know that muscles need a lot of water to contract properly. It is particularly important to drink to avoid suffering from night cramps.
