There has been a lot of chatter on social media over the past few months about the importance of magnesium supplements. It suggests that it should be ingested.
After all, many of us are probably somewhat deficient in magnesium. Studies show that most people take the recommended amount of 300 to 420 mg of magnesium daily to support our body’s needs. Not consuming. A paper published in Open Heart estimates that 10-30% of the population in developed countries is slightly deficient in magnesium.
Magnesium is one of many micronutrients your body needs to stay healthy.
More than 300 enzymes are essential to help carry out numerous chemical processes in the body, including protein production, supporting strong bones, controlling blood sugar and blood pressure, and maintaining healthy muscles and nerves. Magnesium also acts as an electrical conductor, helping the heart beat and muscle contraction.
Given how important magnesium is to the body, not getting enough can ultimately lead to a variety of health problems. No, but that doesn’t mean you need to reach for supplements to make sure you’re getting enough. You can get all the magnesium you need from the foods you eat.
signs of deficiency
According to the Open Heart paper, most people with magnesium deficiency go undiagnosed because blood magnesium levels do not accurately reflect how much magnesium is actually stored in cells. when you are missing Symptoms include weakness, loss of appetite, fatigue, nausea, and vomiting. But your symptoms and their severity will depend on how low your magnesium levels are. It is associated with an increased risk of certain chronic diseases.
Anyone can develop magnesium deficiency, but certain groups are at higher risk than others, including children and adolescents, the elderly, and postmenopausal women.
Conditions that make it difficult for the body to absorb nutrients, such as celiac disease and inflammatory bowel syndrome, are prone to magnesium deficiency, even if you eat a healthy diet. , more likely to have low magnesium levels.
Magnesium has many important functions in the body. (Antonina Vlasova/Shutterstock)In addition, the vast majority of people in developed countries are deficient in magnesium due to chronic illness, certain prescription drugs (such as diuretics and antibiotics that deplete magnesium levels), reduced magnesium content in crops, and a diet high in processed foods. at risk of deficiency.
you can get enough in your diet
Low levels of magnesium can cause many problems, so it’s important to get enough in your diet.
The recommended amount of magnesium a person should take each day varies by age and health status. I have.
Although fruits and vegetables contain less magnesium today than they did 50 years ago, processing removes about 80% of this mineral from food, but with careful planning, you can meet your dietary needs for magnesium. can be ingested in full. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale and broccoli), milk, yogurt, and fortified foods are all rich sources of magnesium. Contains 20% of your daily magnesium requirement.
Most of us can get all the magnesium we need from the foods we eat, but certain groups (such as the elderly) and people with certain health conditions need to take magnesium supplements. However, it is important to consult your doctor before starting supplements.
Magnesium supplements are safe at recommended dosages, but it is important to take only the recommended amount. I have. It is also important that people with kidney disease do not take it unless prescribed.
Magnesium can also alter the effectiveness of some medications, including common antibiotics, diuretics, heart medications, and over-the-counter antacids and laxatives. This is why it is important to consult with
Magnesium supplements are not a quick fix. While it may be necessary at times, it does not address the underlying causes of the deficiency, such as certain health conditions that may have contributed to the low levels. It is important to maintain a healthy lifestyle, including a balanced diet. It goes without saying that vitamins and minerals are more easily absorbed by the body when taken from natural foods.
Hazel Flight is the Program Lead for Nutrition and Health at Edge Hill University. This article is republished from The Conversation under a Creative Commons license. Please read the original article.
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