There has been a lot of talk on social media over the past few months about the importance of magnesium supplements. Many suggest that symptoms such as trouble sleeping, tense muscles and low energy are all signs that you are deficient and should take a magnesium supplement.
It turns out that many of us are probably somewhat deficient in magnesium. According to research, most do not consume the recommended amount of magnesium to meet the needs of our body. It is also estimated that in developed countries, between 10-30% of the population suffers from a slight magnesium deficiency.
Magnesium is one of many micronutrients the body needs to stay healthy. It is essential for helping more than 300 enzymes perform many chemical processes in the body, including those that produce protein, support strong bones, control blood sugar and blood pressure, and maintain healthy muscles and nerves. Magnesium also acts as an electrical conductor which helps the heart to beat and contract the muscles.
Given how important magnesium is to the body, if you don’t get enough of it, it can eventually lead to a host of health issues. But even though most of us are probably somewhat deficient magnesium, that doesn’t mean you have to get supplements to make sure you’re getting enough. In fact, with proper planning, most of us can get all the magnesium we need from the foods we eat.
Signs of a deficiency
Most people with magnesium deficiency are not diagnosed because magnesium levels in the blood do not accurately reflect the amount of magnesium actually stored in our cells. Not to mention that the signs that your magnesium levels are low only become obvious when you have a deficiency. Symptoms include weakness, loss of appetite, fatigue, nausea and vomiting. But the symptoms you have and their seriousness will depend on how low your magnesium levels are. Left unchecked, magnesium deficiency is associated with an increased risk of certain chronic diseasesincluding heart disease, osteoporosis, Type 2 diabetes, migraine and Alzheimer’s disease.
Although anyone can develop a magnesium deficiency, some groups are more at risk than others – including children and teenagers, older people and post-menopausal women.
Conditions such as celiac disease and inflammatory bowel syndrome, which prevent the body from absorbing nutrients, can require you to more prone to magnesium deficiency – even with a healthy diet. people with Type 2 diabetes and alcoholics are also more likely to have low levels of magnesium.
Additionally, the vast majority of people in developed countries are at risk of magnesium deficiency due to Chronic diseasescertain prescription drugs (as diuretics and antibioticswhich deplete magnesium levels), the decline in magnesium content of crops and diets high in processed foods.
You can get enough of it in your diet
With so many problems that can arise from low magnesium, it’s important to make sure you’re getting enough of it in your diet.
The recommended amount of magnesium a person should aim to consume daily will depend on their age and health. But in general, men between the ages of 19 and 51 should consume between 400 and 420 mg per day, while women should aim for 310 to 320 mg.
Even if fruits and vegetables now contain less magnesium than 50 years ago – and processing removes about 80% of this mineral from food, it is still possible to obtain all the magnesium you need in your diet if you plan carefully. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (like kale or broccoli), milk, yogurt, and fortified foods are all high in magnesium. One ounce of almonds alone contains 20% of daily magnesium requirements adults.
While most of us will be able to get all the magnesium we need from the foods we eat, some groups (such as the elderly) and those with certain health conditions may need to take a magnesium supplement. But it’s important to speak with your doctor before you start taking supplements.
Although magnesium supplements are safe in their suggested dosages, it is important to take only the recommended amount. Taking too much can cause some side effects, including diarrhea, moodiness, low blood pressure. It is also vital that those who have kidney disease only take them if they have been prescribed for you.
Magnesium can also change efficiency several medications, including some common antibiotics, diuretics, and heart medications, as well as over-the-counter antacids and laxatives. That’s why it’s important to consult a doctor before you start taking magnesium supplements.
Magnesium supplements are not a quick fix. Although they may sometimes be necessary, they will not address the root causes of your deficiency, such as certain health conditions that may be contributing to low levels. That’s why it’s important to focus on maintaining a healthy lifestyle, which includes exercise, good sleep, and a healthy diet. Balanced diet. Not to mention that vitamins and minerals are better absorbed by the body when they come from whole foods.
