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• Magnesium taurate or chloride are the recommended forms (taurine also helps regulate insulin).
• The suggested daily intake is 250–350 mg, ideally taken after meals to help reduce spikes in blood sugar levels.
• Have dark chocolate, beans (black beans, lentils), and whole grains (quinoa, brown rice).

3. Depression and Anxiety

Among the rest, this precious mineral helps regulate neurotransmitters like serotonin and GABA, which play key roles in mood and mental well-being. Deficiency of it increases stress and leads to clinical depression, some researches suggest.

How to take it for this condition:

• Opt for magnesium threonate.
• The daily dosage to help fight depression and anxiety is 200–400 mg.

4. Digestive problems and constipation

Magnesium helps with constipation by bringing water into the intestines to make stools softer and easier to pass. It also relaxes the muscles in your digestive system to support smoother bowel movements.

How to take it for this condition:

• For digestive issues, consider magnesium citrate or oxide.
• Take 400–500 mg at night.
• Don’t use magnesium laxatives for more than a few days straight unless your doctor says it’s okay.
• Drink plenty of water.

Symptoms of magnesium deficiency include:

• a loss of appetite
• nausea or vomiting
• fatigue or weakness
• muscle cramps
• numbness
• seizures
• heart rhythm changes or spasms

People who experience kidney issues should avoid taking magnesium.

*Disclaimer: This information is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or healthcare provider with any questions about your health or medications. Do not disregard professional advice based on this information.

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