Tropical Weight Loss
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Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
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Read More »Magnesium is an important mineral that’s involved in many aspects of your health. In fact, studies show that it may help improve blood sugar control, prevent migraine attacks, reduce blood pressure levels, and protect against depression ( 1 , 2 , 3 , 4 ). The Recommended Dietary Allowance (RDA) — the intake that’s sufficient for nearly all healthy individuals — for magnesium is 310–420 mg daily for adults. While most people can meet their needs through food sources alone, supplements may be necessary in some cases ( 5 ). This article helps determine the best time to take magnesium to maximize its effectiveness. Share on Pinterest Does timing matter? Regardless of whether you’re taking magnesium to improve your mood, decrease anxiety, or enhance sleep quality, the benefits of magnesium supplements are all associated with their long-term use. For example, one study in 130 people with migraine found that taking a supplement containing magnesium decreased migraine frequency, with participants reporting fewer migraine days over the course of the 3-month study ( 6 ). Another study noted that supplementing with magnesium improved symptoms of depression in 112 adults, with noticeable benefits occurring after 2 weeks ( 7 ). What’s more, a study in 46 older adults also showed that taking 500 mg of magnesium daily for 8 weeks improved several measures of insomnia, including total sleep time and sleep latency, which is the amount of time it takes to fall asleep ( 8 ). Therefore, magnesium supplements can be taken at any time of the day, as long as you’re able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them. The most important thing is to set a schedule and stick to it to ensure that you’re getting your daily dose. summary The benefits of magnesium are associated with long-term use, and supplements can be taken at any time of the day, depending on what works for you. Should be taken with food Although magnesium supplements are generally well tolerated, they may be linked to several adverse effects. Some of the most common side effects associated with magnesium supplements include digestive issues like diarrhea, nausea, and vomiting ( 9 ). If you experience any of these side effects, taking magnesium supplements with food could help prevent them (10). However, if symptoms persist, consider consulting a trusted healthcare practitioner to determine the best course of treatment for you. summary Taking magnesium supplements with food can help prevent side effects like diarrhea, nausea, and vomiting. Possible interactions Magnesium supplements can interfere with the absorption of several other types of medications, potentially reducing their effectiveness. Other medications may also increase the excretion of magnesium through urine, which can increase your risk of deficiency. For example, antibiotics should be taken at least 2 hours before or 4–6 hours after magnesium supplements to help maximize effectiveness. Meanwhile, those taking bisphosphonates to prevent bone loss should be sure to take magnesium supplements at least 2 hours before or after other medications. Additionally, if you’re taking diuretics or proton pump inhibitors, you should consult a healthcare professional to determine the best schedule for your supplements ( 5 ). Summary Magnesium can interact with certain medications, which may require you to adjust the timing of when you take the supplement.
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Read More »A good rule of thumb for those wanting to fast to improve their metabolic and overall health is to leave at least 12 hours between meals – ideally more – on a regular basis, according to Dr Adam Collins, Principal Teaching Fellow in Nutrition at the University of Surrey.
Regular breaks between eating give our bodies time to carry out valuable ‘housekeeping’, according to Dr Collins. After a meal, you absorb the glucose from carbohydrates in food for energy, and either use it immediately or store it for later. In a ‘fasted’ state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as ‘metabolic switching’ and is a reason why fasting can lead to weight loss. But emerging science suggests fasting activates certain chemicals and processes that confer health benefits beyond losing weight. It’s also thought to encourage the growth of beneficial gut bacteria that could be good for us in many different ways. The problem is, most of us are too full for too much of the time to experience these benefits, says Collins. Eating three meals a day plus snacks, as many of us do, means we’re in a “constantly fed state”. As a result, our bodies continuously process new intakes of food instead of dealing with fat reserves. “All the things we associate with poor metabolic health and disease risk – cardiovascular disease, insulin resistance, diabetes and low energy – are essentially a manifestation of fuel mismanagement”, he says. “Eating in a grazing pattern means you’re not able to store, liberate and utilise fuel in the right way.” Fasting is a highly complex area, where research is ongoing and robust clinical trials are lacking, according to Collins. Most intermittent fasting research has been conducted in animals, and the benefits to humans are not yet proven.
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