4. Constipation and Digestive Issues
Magnesium relaxes digestive tract muscles and draws water into the intestines, acting as a natural laxative.
Recommended form: Magnesium oxide or citrate
Dosage: 400–500 mg at night as needed (start low)
Caution: Do not use long-term without medical guidance
Food tips: Drink water and eat fiber-rich foods like oats, prunes, and vegetables.
How to Know if You Are Magnesium Deficient
Common symptoms include:
Muscle cramps or spasms
Chronic fatigue or low energy
Headaches or migraines
Insomnia
Tingling or numbness
Mood swings or anxiety
Irregular heartbeat
A simple blood test can confirm magnesium deficiency if several of these symptoms are present.
Precautions and Final Tips
Always consult a healthcare provider before starting supplements—especially if you have kidney issues or take medications.
Chelated forms (citrate, glycinate, threonate) are better absorbed by the body.
Prioritize magnesium-rich whole foods like leafy greens, seeds, nuts, and legumes in your daily meals.
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