In recent months there has been a lot of talk on social media about the importance of magnesium supplements.
Many suggest that symptoms such as trouble sleeping, tight muscles, and low energy are signs that you have a magnesium deficiency and should take a magnesium supplement.
It turns out that many of us probably have a magnesium deficiency.
According to some research, most people do not consume the recommended amount of magnesium to meet the needs of the body.
It is also estimated that in developed countries, between 10 and 30% of the population has a slight magnesium deficiency.
Magnesium is one of the many micronutrients that the body needs to stay healthy.
It is essential in helping more than 300 enzymes carry out numerous chemical processes in the body, including those that make protein, strengthen bones, control blood sugar and blood pressure, and keep muscles and nerves healthy.
Magnesium also acts as an electrical conductor that helps the heart beat and muscles contract.
Given the importance of magnesium to the body, if you’re not getting enough of it, a lack of it can cause a variety of health problems.
But even though most of us are probably deficient in magnesium, that doesn’t mean you need to take 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 food we eat.
Signs of a deficiency
Most people with magnesium deficiency go undiagnosed, because magnesium levels in the blood do not accurately reflect how much of it is actually stored in our cells.
It should also be mentioned that the signs that your magnesium levels are low only become evident when you have a deficiency.
Symptoms include weakness, loss of appetite, fatigue, nausea, and vomiting.
But the symptoms you experience and their severity will depend on how low your magnesium levels are.
If left unchecked, a magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraine headaches, and Alzheimer’s disease.
While anyone can develop a magnesium deficiency, certain groups are more at risk than others, including children and adolescents, older people, and postmenopausal women.
Disorders like celiac disease and inflammatory bowel disease, which make it difficult for the body to absorb nutrients, can make you more prone to magnesium deficiency, even with a healthy diet.
People with type 2 diabetes and alcoholics are also more likely to have low magnesium levels.
In addition, the vast majority of people in developed countries are at risk of magnesium deficiency due to chronic illness, certain prescription drugs (such as diuretics and antibiotics, which reduce levels of the mineral), decreased magnesium content in crops and diets rich in processed foods.
You can get enough in your diet
With the many problems that can occur due to low magnesium levels, it’s important to make sure you’re getting enough of it in your diet.
The recommended amount of magnesium that a person should aim to consume daily will depend on their age and state of health.
But in general, men ages 19-51 should get 400-420mg per day, while women in that age bracket should get 310-320mg.
Although fruits and vegetables now contain less magnesium than they did 50 years ago, and processing removes about 80% of this mineral from food, it is still possible to get all the magnesium you need in your diet if you plan carefully.
Foods such as nuts, seeds, whole grains, legumes, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods are high in magnesium.
Only 28 grams of almonds contain 20% of the daily magnesium requirements of adults.
While most of us will be able to get all the magnesium we need from the foods we eat, certain groups (such as older adults) and those with certain health conditions may need a magnesium supplement.
But it’s important to talk to your doctor before you start taking supplements.
While magnesium supplements are safe at the suggested dosages, it’s important to take only the recommended amount.
Eating too much can cause certain side effects, such as diarrhea, moodiness, low blood pressure.
It is also vital that people with kidney failure do not take them unless prescribed.
Magnesium can also impair the effectiveness of several medications, including some common antibiotics, diuretics, and heart medications, along with over-the-counter antacids and laxatives.
This is why it is important to consult a doctor before starting to take magnesium supplements.
Magnesium supplements are not a quick fix. While they may be necessary at times, they won’t 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, including exercise, getting plenty of sleep, and eating a balanced diet.
And it must be stressed that vitamins and minerals are better absorbed by the body when they come from whole foods.
*Hazel Flight is Head of the Nutrition and Health Program at Edge Hill University, England. This article was published on The Conversation. You can read the original version in English here.
It may interest you:
* Why you should always eat a banana after training
* 5 benefits for the body of eating avocado every day
* Why getting enough magnesium is important and where to get it from
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