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.
March 6, 2023 00:20 am
In recent months, there has been much discussion on social media about the importance of magnesium supplementation.
Many suggest that sleepiness, 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 don’t consume enough magnesium for the body’s needs.
It is estimated that even in developed countries between 10 and 30% of people have 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 three hundred 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, helping the heart beat and muscles contract.
Magnesium is important to the body, if you are not getting enough of it, its deficiency can cause various health problems.
But even though most of us are probably deficient in magnesium, you don’t need to take supplements to be sure enough.
In fact, with proper planning, most of us can get all the magnesium we need from the food we eat.
Signs of failure
Most people with magnesium deficiency go undiagnosed because magnesium levels in the blood do not accurately reflect how much of it is stored in our cells.
Also, it should be noted that symptoms of low magnesium levels only appear when they are low.
Symptoms include weakness, hunger, fatigue, nausea, and vomiting.
However, the symptoms you experience and their severity will depend on your magnesium levels.
Image by Clara Sander from Pixabay
If left untreated, magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraines, and Alzheimer’s disease.
While anyone can develop a magnesium deficiency, certain groups are more at risk than others, not infants and young adults, the elderly, and postmenopausal women.
Disorders like celiac disease and inflammatory bowel disease, which make it difficult for the body to draw nutrients, can make you more susceptible to magnesium deficiency, even with a healthy diet.
People with type 2 diabetes and alcoholics are even more likely to have low magnesium levels.
In addition, a large proportion of people in developed countries are at risk of magnesium deficiency due to chronic disease, certain prescription drugs (such as diuretics and antibiotics that reduce mineral levels), decreased magnesium content in products and diets enriched in the process. food
You can get enough on your diet
With the many problems that can result from low levels of magnesium, it is important to make sure you get enough of it in your diet.
The amount of magnesium that a person should aim to consume each day will depend on their age and health status.
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, you can still get all the magnesium you need in your diet if you think carefully.
Foods such as nuts, seeds, grains, legumes, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods are high in magnesium.
P. amygdalar contains only 28% of the daily magnesium requirement for 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 in recommended doses, it is important to only take the recommended amount. Eating too much can have some side effects, such as diarrhea, lightheadedness, and low blood pressure. It is also vital that people with kidney failure do not take it unless prescribed.
Magnesium can also reduce the effectiveness of many medications, including some common antibiotics, diuretics, and heart medications, as well as antacids and laxatives. That’s why it’s important to consult a doctor before taking magnetic supplements.
Magnesium supplements are not a quick fix. While they are sometimes necessary, they do not address the root causes of your deficiency, such as certain health conditions that can contribute to low levels.
It is therefore important to focus on a healthy lifestyle, including exercise, good sleep, and a balanced diet, and to emphasize that vitamins and minerals are better absorbed by the body when they come from whole foods.
With information from the BBC
