5. Sleep Issues
Magnesium helps regulate melatonin and calm nerve activity
Supplements like magnesium glycinate are popular for promoting restful sleep
✅ Safe and gentle for many — especially when combined with good sleep hygiene
⚠️ Who Might Be Low in Magnesium?
Certain groups are more likely to have inadequate levels:
✅
Older adults
Absorption decreases with age; medications increase excretion
✅
People with type 2 diabetes
High blood sugar increases urinary loss
✅
Heavy alcohol users
Alcohol impairs absorption and increases excretion
✅
Those with GI disorders
Crohn’s, celiac, or IBS affect nutrient uptake
✅
Long-term use of diuretics or PPIs
Medications that deplete magnesium
🩸 Blood tests (serum magnesium) can check levels — though they don’t always reflect total body stores.
🍽️ How to Get More Magnesium Safely
1. Through Food (Best Option)
Rich sources include:
Spinach, kale, Swiss chard
Pumpkin seeds, almonds, cashews
Black beans, edamame, avocado
Whole grains (oats, brown rice)
Dark chocolate (70%+ cocoa)
✅ Eat a varied, plant-rich diet for steady intake.
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