Magnesium participates in more than 300 enzymatic reactions in the body. It is crucial for muscle function, the nervous system, sleep quality and energy production. It is estimated that 60% of the population does not reach the recommended intake of 400mg/day.
Nocturnal cramps, insomnia and fatigue can be symptoms of magnesium deficiency. Pumpkin seeds (30g) provide 165mg — 41% of the daily value.
Men: 400-420mg/day. Women: 310-320mg/day. Athletes and people under stress may require more.
Yes, magnesium activates the parasympathetic nervous system and regulates melatonin. Taking magnesium glycinate 30 min before bed can improve sleep quality.
Magnesium glycinate for sleep, citrate for constipation, and malate for energy. Avoid magnesium oxide due to its low bioavailability.