In today's fast-paced world, the buzz around magnesium supplements is louder than ever. But before you jump on the bandwagon, it's crucial to recognize the telltale signs that you might not be getting enough magnesium in your diet.

According to Dr. Álvaro Campillo, a gastroenterologist and expert from Kobho Labs, magnesium is essential for over 200 bodily functions, playing a pivotal role in sleep, muscle repair, and the healing of your central nervous system. This is why Dr. Campillo recommends taking magnesium at night.

Key Symptoms of Magnesium Deficiency

While magnesium deficiency can manifest in various ways, keep an eye out for these seven warning signs:

1. **Irritability**: Increased stress and mood swings can be a sign of low magnesium.

2. **Chronic Fatigue**: Feeling drained even after a full night’s sleep? You might need more magnesium.

3. **Frequent Headaches**: Regular headaches could signal a deficiency.

4. **Muscle Cramps**: Sudden cramps or spasms can indicate low magnesium levels.

5. **Depressive Symptoms**: Mood disorders might be tied to inadequate magnesium.

6. **Breathing Issues**: Experiencing respiratory problems could also be linked to low magnesium.

7. **Metabolic Problems**: Issues related to diabetes or metabolic risks are further signals.

Who Should Consider Magnesium Supplements?

Magnesium supplements are surging in popularity, but it’s essential to choose the right formulation. Dr. Campillo emphasizes that people with chronic inflammatory diseases, migraines, fibromyalgia, osteoporosis, or sleep troubles often benefit from higher magnesium intake.

Naturally, you can find magnesium in foods such as nuts, avocados, and dark leafy greens. However, if your diet isn't cutting it, high-quality supplements are generally safe and well-tolerated. The recommended daily magnesium intake is 300mg for men and 270mg for women, with this figure increasing for specific situations like pregnancy or breastfeeding.

The Best Time to Take Magnesium

For optimal results, consider taking magnesium at night to help your body relax and improve your sleep quality. Dr. Campillo suggests waiting about two hours after dinner to allow for better absorption, as magnesium doesn't interact well with calcium, proteins, or phosphates.

Pills, Gummies, or Liquid: What's Best?

When it comes to magnesium supplementation, you have options—pills, gummies, topical creams, or liquid forms. However, Dr. Campillo points out that liquid options, like Kiki Health’s Ionic Magnesium Liquid Concentrate, are often the most effective and easiest to consume.

So, if you resonate with any of these deficiency signs, it's time to consider how magnesium might enrich your health. Consult your doctor to find the right dosage tailored to your needs.