There has been a lot of discussion about it on social media over the past few months. The importance of magnesium supplements. Many symptoms such as trouble sleeping, tense muscles, and low energy all suggest that you are deficient and need to take a magnesium supplement.
As it turns out, most of us are probably somewhat deficient in magnesium. According to research, most don’t. Recommended amount of magnesium To support the needs of our body. It is estimated that in the developed countries 10-30% There is a slight lack of magnesium in the population.
It is magnesium. One of many micronutrients The body asks Stay healthy. It is important b Helping more than 300 enzymes It carries out many chemical processes in the body, including making proteins, supporting strong bones, regulating blood sugar and blood pressure; Healthy muscles and nerves. Magnesium acts as an electrical conductor It helps the heartbeat And it strengthens the muscles.
Considering how important magnesium is to the body, not getting enough of it can eventually lead to various health problems. But most of us probably are. Some degree of deficiency In the case of magnesium, that doesn’t mean you need to reach for a supplement to make sure you’re getting enough. Of course, with the right plan, most of us can get the magnesium we need from the foods we eat.
Deficiency symptoms
Most people with magnesium deficiency They are untested Because blood magnesium levels do not accurately reflect how much magnesium is stored in our cells. Symptoms of low magnesium levels only become apparent when you have a deficiency. The symptoms include: Weakness, loss of appetite, fatigue, nausea and vomiting. But you have symptoms and Their weight It depends on how low your magnesium levels are. If left unchecked, magnesium deficiency is associated with increased risk. Some chronic diseasesincluding Cardiovascular disease, Osteoporosis, Type 2 diabetes, Migraine And Dementia.
Anyone can experience magnesium deficiency. Certain groups They are more vulnerable than others – including Children and adolescents, The elderly And Women after menopause.
Conditions like celiac disease and inflammatory bowel syndrome can make it difficult for the body to absorb nutrients. More susceptible to magnesium deficiency – Even with a healthy diet. People who have Type 2 diabetes And Alcoholics They are also more likely to have low levels of magnesium.
In addition, most people in developed countries are at high risk for magnesium deficiency. Chronic diseasesspecific Prescription drugs (as a Diuretic drugs And Antibioticswhich depletes the amount of magnesium), reducing the magnesium content in the crop and Foods with large amounts of spoiled food.
You can get enough in your diet
Given the many problems that can occur due to low levels of magnesium, it’s important to make sure you’re getting enough of it in your diet.
The amount of magnesium a person should consider consuming each day depends on them. Age and health. But in general, men ages 19-51 should get 400-420 mg daily, and women 310-320 mg.
Although now fruits and vegetables Contains less magnesium than they did 50 years ago – and processing removes 80% of minerals from food – it’s still possible to get All the magnesium you need If you plan carefully in your diet. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods all contain magnesium. An ounce of almonds alone 20% of daily magnesium needs of adults.
While most of us can get the magnesium we need from the foods we eat, certain groups do The elderly and those with Some health conditions You may need to take a magnesium supplement. But it is important to talk to your doctor before you start taking supplements.
Although magnesium supplements are safe at recommended dosages, it is important to only take the recommended dosage. It can cause overdose Certain side effectsIncluding diarrhea, low mood and low blood pressure. And what they have is very important. Kidney disease Do not take them unless prescribed.
So can magnesium. Change efficiency Many medications, including some common antibiotics, diuretics, and heart medications, along with over-the-counter antacids and laxatives. That is why it is important to consult a doctor before starting magnesium supplements.
Magnesium supplements are not a Quick fix. While they may be important at times, they don’t address the underlying causes of your deficits, such as certain health conditions that contribute to low levels. This is why it is important to focus on maintaining a healthy lifestyle which includes exercise, good sleep and diet Nutritious food. Not to mention vitamins and minerals Better absorption by the body When they come Whole foods.
Hazel flightProgram Leader Nutrition and Health, Edge Hill University
This article was reprinted from The conversation Under a Creative Commons license.