Magnesium this magnesium that, these days everyone who's anyone be recommending this supplement--primarily for better sleep!

So, if you're someone who has been peeking through that window, we're here to give you a little bit more info, for a better decision making process. 

Magnesium is involved in over 300 bodily functions; metabolism, muscle contraction, bone development, blood pressure, and glucose control.

It may help with falling asleep and staying asleep longer. But, there is weak scientific evidence as studies are small and rely on self-reported data.

But, here are some must-knows!

Signs you're deficient

1. Mild -- Loss of appetite, nausea, fatigue

2. Severe -- Numbness, cramps, seizures, abnormal heartbeat

Recommended intake

- Women (1930): 310mg/day

- Men: 400mg/day

- Women (31+): 320mg/day

- Men: 420mg/day

Limit: 350mg/day to avoid side effects

Some caution

Excessive intake (>5,000mg/day) can cause toxicity like low blood pressure, weakness, cardiac issues.

So, consult a doctor before supplementing, especially if you have kidney issues or are on any medications.

Magnesium supplements are also to be taken at least 2 hours apart from certain antibiotics and osteoporosis meds.

On top of that, those with diabetes, GI diseases, alcohol use or certain meds may be at risk when taking magnesium. 

Food sources with Magnesium

So if those warnings make you anxious, then you can opt for it the natural way! 

This is where magnesium comes from: pumpkin seeds, chia seeds, spinach, almonds, peanut butter, banana, brown rice.