Magnesium: Everything you need to know about this important micronutrient

Magnesium: Everything you need to know about this important micronutrient

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 are deficient and should take a magnesium supplement.

It turns out that many of us probably have a magnesium deficiency. According to research, most do not consume the recommended amount of magnesium to support the needs of our body. It is also estimated that in developed countries, between 10-30% of the population is slightly deficient in magnesium.

Magnesium is one of many micronutrients the body requires stay healthy. is essential for helping over 300 enzymes carry out numerous chemical processes in the body, including those that make protein, support strong bones, control blood sugar and blood pressure, and maintain healthy muscles and nerves. Magnesium also acts as an electrical conductor that helps the heart beat and contract the muscles.

Considering how important magnesium is to the body, if you’re not getting enough of it, it can eventually lead to a variety of health problems. But although most of us probably something lacking in magnesium, that doesn’t mean you should look to 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 how much magnesium is actually stored in our cells. Not to mention, the signs that your magnesium levels are low only become apparent when you’re deficient. Symptoms include weakness, loss of appetite, fatigue, nausea and vomiting. But the symptoms you have and its severity it will depend on how low your magnesium levels are. If left unchecked, a magnesium deficiency is associated with an increased risk of certain chronic diseasesincluded cardiovascular disease, osteoporosis, type 2 diabetes, migraine Y Alzheimer disease.

While anyone can develop a magnesium deficiency, certain groups are more at risk than others, even children and adolescents, Old people Y postmenopausal women.

Conditions such as celiac disease and inflammatory bowel syndrome, which make it difficult for the body to absorb nutrients, can cause more prone to magnesium deficiency — even with a healthy diet. people with Type 2 diabetes Y alcoholics they 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 diseasescertain prescription drugs (such as diuretics Y antibioticsthat deplete magnesium levels), the decrease in magnesium content in crops and diets high in processed foods.

You can get enough in your diet.

Given the many problems that can occur from 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 try to consume daily will depend on their age and health. But in general, men ages 19 to 51 should get between 400 and 420 mg per day, while women should aim for 310 to 320 mg.

Although 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 get all the magnesium you need in your diet if you plan carefully. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods are high in magnesium. One ounce of almonds alone contains 20% of the daily magnesium requirements adult

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 you may need to take 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. Taking too much can cause certain side effects, including diarrhea, moodiness, and low blood pressure. It is also vital that those with kidney disease do not take them unless prescribed.

Magnesium can also alter the effectiveness of various 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, sleeping well, and eating well. balance diet. Not to mention that vitamins and minerals are better absorbed by the body when they come from whole-grain foods.

hazelnut flightNutrition and Health Program Leader Edge Hill University

This article is republished from The conversation under a Creative Commons license.

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