Magnesium improves insulin sensitivity and glucose metabolism. Low magnesium levels are often associated with an increased risk of developing type 2 diabetes.
• Best form: magnesium taurate or magnesium chloride – taurine also contributes to insulin balance.
• Recommended dose: 250 to 350 mg per day, ideally after meals, to regulate post-prandial blood sugar spikes.
• Get more magnesium from: dark chocolate, legumes (lentils, black beans), and whole grains (quinoa, brown rice).
Note: If you are taking diabetes medication, consult your doctor before taking a magnesium supplement, as it may affect your blood sugar levels.
3. Magnesium for depression and anxiety.
Magnesium plays a role in regulating neurotransmitters such as serotonin and GABA, which influence mood and mental health. Magnesium deficiency is associated with increased anxiety, irritability, and depressive symptoms .
• Ideal form: magnesium threonate, which is very well absorbed by the brain.
• Recommended dose: 200 to 400 mg per day, preferably at night, to promote relaxation and sleep.
Wellness tip: combine magnesium intake with breathing exercises or mindfulness practices to enhance its calming effect.
To avoid: excessive consumption of alcohol and caffeine, which depletes magnesium reserves.
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