1. Benefits of magnesium

Some of the most common benefits of magnesium include:

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• Relieves leg cramps

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• Helps to relax and calm down

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• Sleep aid

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• Anti-inflammatory

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• Relieves sore muscles

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• Balance blood sugar

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• Is an important electrolyte for maintaining heart rhythm

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Maintain bone health: Magnesium works with calcium to support bone and muscle physiological function.

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• Involved in energy (ATP) production: Magnesium is essential in producing energy, and a lack of magnesium can make you tired.

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However, the real reason magnesium is essential is this: magnesium promotes heart and artery health. An important function of magnesium is to support the arteries, especially the inner layer of the arteries, called the endodermis. Magnesium is necessary for the production of certain compounds that keep the arteries at a certain tension. Magnesium is a powerful vasodilator, and it helps other compounds keep arteries soft so they don't become stiff. Magnesium also inhibits platelet formation along with other compounds to avoid clots or blood clots. Since the number one cause of death worldwide is heart disease, it's important to know more about magnesium.

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The FDA allows the following health claim: "Consuming a diet containing sufficient magnesium may reduce the risk of high blood pressure." However, the FDA concluded that the evidence was inconsistent and inconclusive." They have to say that because there are many factors involved.

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Eating healthy is also important. If you have an unhealthy, carbohydrate-rich diet, taking magnesium alone won't do much. So when it comes to so many other factors, especially diet, it's hard to tease out cause and effect of nutrients, but the point is, we know that magnesium has a huge impact on our cardiovascular system.

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2.Symptoms of severe magnesium deficiency

Symptoms of severe magnesium deficiency include:

• Apathy
• Depression
• Convulsions
• Cramps
• Weakness

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3.What causes magnesium deficiency and how to supplement magnesium

Causes of magnesium deficiency:

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• Magnesium levels in food decreased significantly

66% of people do not get the minimum requirement of magnesium from their diet. Magnesium deficiency in modern soils results in magnesium deficiency in plants and animals that eat plants.

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80% of magnesium is lost in food processing. All refined foods contain little to no magnesium.

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• Avoid magnesium-rich vegetables

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Magnesium is at the center of chlorophyll, the green substance in plants that is responsible for photosynthesis, the process by which plants absorb light and convert it into chemical energy for use as fuel (e.g. carbohydrates, proteins). In the process of photosynthesis, plants produce oxygen as a waste product, but oxygen is not a waste product for humans.

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Many people consume very little chlorophyll (vegetables) in their diets, but we need more, especially if we are deficient in magnesium.

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How to supplement magnesium? It is mainly obtained from magnesium-rich foods and supplements.

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Food Source:

• Green leafy vegetables

Green leafy vegetables are the best source of magnesium. You need 7 to 10 cups of vegetables per day (30 grams per cup).

• Nuts and seeds
• Seafood
• Meat
• Berries

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Supplement Sources:

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The following forms of magnesium are recommended:

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• Magnesium citrate: Magnesium citrate is easily absorbed by the body and is very helpful in relieving cramps and headaches. But if you consume too much, it can have a laxative effect.

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• Magnesium threonate: supports cognitive brain function. But it has the disadvantage of being expensive.

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• Magnesium glycinate: Magnesium glycinate and magnesium glycinate do not have any difference, is the same substance. Magnesium glycine is easily absorbed by the body and helps relieve cramps, maintain healthy blood sugar levels, relieve stress and relax. Magnesium glycine does not produce laxative side effects.

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The amino acid used to make magnesium glycine is glycine, which itself also helps improve sleep, reduce daytime sleepiness, make you feel very relaxed and other benefits.

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• Magnesium whoroate: Magnesium whoroate is very good for professional athletes and can boost energy. But it's also expensive.

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• Magnesium taurine: Magnesium taurine is very good for people with blood sugar problems, especially diabetics.

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• Magnesium malate: Very helpful in relieving fibromyalgia.

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Avoid taking magnesium supplements in the following forms:

• Magnesium oxide
• Magnesium hydroxide
• Magnesium carbonate
• Magnesium sulfate