The beneficial effect of magnesium in these four common diseases

Magnesium is an important element for the proper functioning of the body. It participates in hundreds of biochemical reactions. But since the body cannot manufacture it, it must obtain it from food. In recent years, more and more studies and clinical trials have shown a positive effect in the fight against very common diseases. In particular against depression, flatulence and sleep disturbances. A good tip is to take in the evening before going to bed one 250mg or 300mg magnesium tablet.

Here is a list of four diseases in which magnesium appears to play a major role.

1. Magnesium for mild to moderate depression

A study published in June 2017 showed that magnesium consumed in supplement form was just as effective in treating mild to moderate depression as traditional antidepressants. Selective serotonin reuptake inhibitors (SSRIs) such as citalopram or fluoxetine.

In this randomized clinical study, a portion of 126 patients with mild to moderate depression received 248 mg elemental magnesium (500 mg magnesium chloride) daily for 6 weeks or without treatment. The researchers found that in 112 participants, taking magnesium chloride for 6 weeks resulted in a clinically significant improvement in the measurement of symptoms of depression and anxiety. Another interesting finding of this study is that the antidepressant effect of magnesium appeared quickly. Already after two weeks of treatment and without that leads to significant side effects.

2. Difficulty sleeping: Magnesium helps sleep

Magnesium appears to play a positive role in promoting sleep thanks to its calming and relaxing effect. Take a daily dose (eg a 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 flatulence

Consuming certain minerals such as magnesium and potassium can also help. Magnesium helps soothe a troubled digestive system by expelling gas and relieving constipation in particular. Food plays a major role here. More than taking magnesium in the form of a dietary supplement because of its obvious effect on digestion. Foods rich in magnesium include almonds, bananas, beans, broccoli, brown rice, egg yolks, etc. Be careful, some foods increase the risk of flatulence. Therefore, it is important to take it in the right quantities and at the right time. However, it is also possible to take magnesium in supplement form. If possible at least 200 mg per day. Potassium can help you reduce the feeling of bloating or bloating by moving fluids around your body better. Potassium is found in some foods such as bananas, sweet potatoes, or beans. Magnesium works against constipation.

4. Muscle cramps

Magnesium exerts a particularly protective effect on calf cramps, which are often very painful and recurrent. Cramps in many cases are associated with magnesium deficiency, for example in athletes or 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. Drinking is especially important to avoid suffering from nighttime cramps.

source

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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