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You probably know that magnesium is a mineral. But what exactly does it do for you? In short, a lot of things. “Magnesium helps maintain a healthy heart rate, so you can’t literally live without it,” says gym owner Kim Yawitz RD. CrossFit 26 In St. Louis, Missouri. “But heartbeat aside, magnesium plays an important role in over 300 chemical reactions in the body: DNA repair, protein synthesis, bone health, fluid and electrolyte balance, bone health, energy production, muscle. It is involved in contraction, etc. “
As Yawitz explains, magnesium is involved in so many important physical functions that it’s not surprising that low dietary intake can cause health problems. “”the study Low magnesium intake is associated with an increased risk of type 2 diabetes, high blood pressure, inflammation, heart disease, stroke, migraines, asthma, and colon cancer, “she says.
Before turning to magnesium supplements, it may be a good idea to adjust your diet to include more magnesium-rich foods. “The best way to get enough magnesium is to eat lots of nuts, seeds, leafy vegetables, whole grains, and legumes,” says Yawitz. “But you Estimated 60 percent of adults Those who don’t can help the supplement cover your base. ”
Unfortunately, as Yawitz shares, diagnosing magnesium deficiency is actually quite difficult. “Not always Appears in lab testBecause most of the magnesium is stored in the bones. “
As always, consult your healthcare professional before adding new supplements to your routine.
Benefits of Magnesium Supplement
That said, active sets can especially benefit from magnesium supplements. “I have Some evidence Athletes may need more magnesium than less active adults, probably because the body uses more magnesium during exercise, “says Yawitz. “of One small study, Magnesium supplements seem to help reduce muscle damage after multiple stages of bicycle racing. But overall, there is mixed research on whether supplements can help with athletic performance. “
In healthy adults, Yawitz also points out that there is some evidence that magnesium supplements may improve sleep and mood in people who are prone to insomnia and depression. “In one meta-analysis, Adults taking magnesium supplements slept an average of 17 minutes earlier and 16 minutes longer per night than adults taking placebo, “she says. “and Another large studyYoung adults taking magnesium reported better sleep quality than those not taking magnesium. ” In yet another studyAccording to Yawitz’s comments, adults with mild to moderate depression showed significant improvement in depression and anxiety symptoms after taking magnesium supplements for only 6 weeks.
Taking magnesium supplements may help people with chronic illnesses. “One meta-analysis also suggests that magnesium supplements may help reduce the likelihood of type 2 diabetes, heart disease, high blood pressure, and other chronic illnesses. Reduces systemic inflammation“Yawitz says.
How Much Magnesium Do You Really Need Every Day?
Healthy adult men need about 400 to 420 milligrams (mg) of magnesium per day, says Yawitz. “The ideal supplement dose depends on how much you get from your diet,” she says. Chronometer You should not overdo it with supplements as it can help you estimate your daily intake (which can cause diarrhea, nausea, vomiting, and other side effects).
“Regardless of dietary intake, I always recommend starting with a low dose of 100-150 milligrams (mg) per day and taking 300 mg or less per day,” says Yawitz. “Remember that certain medications, such as antacids and pharmacists, often contain magnesium,” she continues, adding supplements, especially if you’re taking prescription or over-the-counter medications. Emphasize that you should check with your doctor or pharmacist before you start.
Below are six top-notch magnesium supplements selected by Yawitz and. Amy GorinMS, RDN, Comprehensive Plant-Based Dietitian and Master the media In Stamford, Connecticut.
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