I have always taken magnesium wrong - until a nutritionist has explained how to do it right
OnThis scene is currently omnipresent: people with large silk sleep masks on their heads take magnesium preparations before going to bed - and for good reason.Magnesiumis most often advertised as a remedy for insomnia.
And it works: I take magnesium every night to mineto fight. But the other day I discovered magnesium in the list of ingredients of a multivitamin that Iin the morningand should take in the evening. I was a little worried - would magnesium make me sleepy during the day?
Spoiler: No. The best time for taking magnesium is more complex than you think that the mineral can also support energy production. Confused? I was too. It all depends on theArtof the magnesium that you take, and whether you take a magnesium to gain energy and improve brain function or to relax and relax. We spoke to two experts: inside:Rhian Stephensonis a nutritionist and foundervonArtah,Dr. Harry JarrettHead of science and research atHeights.
Should you take magnesium in the morning or in the evening?
Magnesium plays an important role in over 300 physical functions and keeps the body going. It improves thefrom heart and brain, supports thatAnd contributes to the bone structure - to name just a few examples.
Technically speaking, you can take magnesium at any time of the day, depending on the advantages you hope for. The most important thing is that you are consistent and take into account the type of magnesium in your preparation, since each form has a different function.
Some tablets contain only one type of magnesium - usually magnesium glycinate, which is best taken before going to bed to ensure good night's sleep.
Other preparations contain a combination of magnesium glycinate and magnesium malate so that you can vote on your needs.
Magnesium-Glycinat:This form of magnesium is bound to the amino acid glycin and is best taken before going to bed. "Glycin has a calming effect on the nervous system and contributes to regulating the core of the body, which can promote sleep and stimulate muscle growth," explains nutritionist Rhian Stephenson.
Magnesium-Crat:Here the magnesium is bound by apple acid "which is important for energy production," says Rhian Stephenson. "Magnesium malate specifically supports the energy, sporting performance and cognitive energy," she adds. So it can be taken in the morning to get you going for the day, or in the afternoon to overcome the lunch depth.
Magnesiumzitrat:This mixture of magnesium and citric acid supports muscle function, but can also be useful if you suffer from occasional constipation, as itstimulates. It can be taken in the morning or in the evening.
Magnesium: These advantages have taken in the morning
It can make sense to take magnesium supplements in the morning if you are against more energy, for theand oneneeded.
1. Improvement of brain function and concentration
Magnesium plays an important role in the forwarding of signals between the brain and the body. In particular, it affects NMDA and GABA - amino acids that act as a neurotransmitter in the central nervous system.
"NMDA and GABA play an important role in learning and memory," says Dr. Harry Jarrett. He adds that GABA also contributes to regulating stress and reducing fears in the body, which in turn promotes concentration and intellectual clarity.
"Some symptoms of a magnesium lack can express themselves in the form of unrest, inattention and tiredness," said Dr. Jarrett. By improving the quality of sleep, magnesium also helps you feel more alert the next day.
2. Anxiety relief and mood elevation
"Magnesium is often referred to as a soothing mineral because it supports NMDA and GABA and the nervous system in general," says nutritionist Rhian Stephenson.
"It also conveys our stress response. For this reason, it can demonstrably raise the mood. Our body uses the magnesium memory to cushion the effects of acute stress. However, if the stress is chronic, it leads to a progressive magnesium loss," says Rhian, and a low magnesium level worsens the stress - and you get into a vicious circle.
If you are going through a particularly stressful time, it can be worth taking magnesium in the morning to support your body all day.
Magnesium plays a crucial role in the energy production of the body. Rhian Stephenson says: "It is important for the production of cell energy that ensures that our muscles have enough fuel to work when we train. Stress can also be exhausting, which is another reason why magnesium can help improve energy."
4. better training effects
Magnesium has a calming effect on the nervous system - but it also plays an important role in keeping our muscles relaxed.
"Magnesium and calcium work together to create muscle contractions; calcium causes the muscles to shorten and contract, and magnesium triggers that they relax and extend again. If we do not have enough magnesium in the body, our muscles can hardly relax, which in turn can lead to cramps and stiffness," explains Rhian Stephenson.
Magnesium: These advantages have taken in the evening
Magnesium preparations should best be taken in the evening if you want to use them for better sleep, anxiety and to relax the muscles.
1. Better sleep and relaxation
"One possibility of how Magnesium can improve sleep is to regulate the mirror of the hormone melatonin in the body," explains Dr. Harry Jarrett. "Melatonin plays a well-documented role in regulating our sleep-wake rhythm and can be used to treat insomnia."
A recently carried outStudyI showed that people who have to make magnesium preparations (compared to a placebo) had a higher melatonin level in the blood and slept longer.
According to Dr. Jarrett can also maintain magnesium by maintaining a healthy mirror of the neurotransmitter Gaba, which promotes relaxation and deep sleep, which support sleep routine.
2. Muscle regeneration after sport
In addition to its role in relaxation stiff muscles, magnesium demonstrably reduces the C-reactive protein (CRP), an inflammatory marker, and increases the nitrogen monoxide (NO), which increases the circulation and excretion ofpromotes what it is an indispensable mineral for muscle regeneration after themight.
Advantages of taking magnesium - regardless of the time of day
Regardless of whether you decide to take magnesium in the morning or in the evening - you can count on the following effects:
A stronger immune system:Magnesium is involved in the adaptive immune system, which protects against diseases that you already had. It also supports the “first line of defense” of the body against new germs and viruses.
Improved bone health:"Magnesium is involved in bone health both directly and indirectly," says nutritionist Rhian Stephenson. It indicates that magnesium helps the body effectively use the bone -strong vitamin D and calcium.
It also affects a hormone that regulates the skeletal muscles. About 50 to 60 percent of the magnesium in the body is in the bones. In the event of a magnesium deficiency, the body consumes the magnesium stored in the bones, which can impair bone formation and lead to brittle bones and a higher risk of fracture.
A mood lighter:"In oneStudya significant improvement in depression values was found after a magnesium supplement, ”says Dr. Harry Jarrett, who also has the positive effects onFor better sleep and thatemphasized.
Improved heart health: Heightsrecently with researchers of theKings College Londonworked together to examine the effects of magnesium on human health. “We have a number ofStudiesFound that show that magnesium supplementation lowers systolic and diastolic blood pressure compared to a placebo and thus improves heart health, ”explains Dr. Jarrett.
In anotherStudyIt was also found that participants with high magnesium intake had a lower risk of coronary heart diseases. This could be due to the fact that "magnesium for movement of important electrolytes such as calcium, potassium and sodium is responsible in the heart muscles, which helps the heart to maintain a healthy rhythm," he says.
Less migraines:“In the sameStudyit was found that the intake of magnesium preparationsThe frequency and intensity of migrainesaround 42 percentreducedwas ”, says Dr. Jarrett.
How to consume more magnesium
Magnesium is an essential mineral, which means that the body cannot make it itself. However, it has built -in mechanisms for storing magnesium, so that an actual defect is rather rare.
Good natural magnesium sources are vegetables such as spinach, Brussels sprouts, broccoli, edamame and black beans. Avocado and bananas also contain a lot of this mineral. Pumpkin seeds, almonds and cashew nuts are magnesium -rich snacks. A portion of salmon, served with quinoa or brown rice, also increases the magnesium intake.
According to the pharmaceutical companyFlocks40 percent of the German population has a magnesium deficiency (Vera study). The reason for this is that many foods would contain less and less from the mineral. If you have the feeling that you suffer from a magnesium deficiency, you should have this suspicion confirmed by a doctor to make sure that supplements are useful and/or necessary for you.
How much magnesium should you eat per day?
TheFederal Institute for Risk Assessment (BfR)recommends a maximum amount of250 milligrams (mg) per day- Recommendation of a NEM product. It is recommended to distribute this daily consumption over two or more portions per day. It is important to adhere to these recommendations, because “very high doses of magnesium preparations can cause undesirable side effects such as diarrhea and, in more serious cases, cardiac arrhythmias and muscle weakness,” warns Dr. Jarrett.
