Magnesium supplements are all the rage on TikTok.
Health trends that are being hailed online as a one-stop-shop for curing a myriad of ailments should be viewed with a critical eye. But for TikTok influencers promoting magnesium use, many nutrition experts are thrilled that magnesium is finally gaining more widespread recognition and more regular inclusion in the diet.
2018 research Journal of the American Osteopathic Association It is estimated that up to half of Americans are deficient in magnesium.
“Magnesium is a pretty prevalent deficiency…and nobody really talks about it,” says Joel Totoro, registered dietitian and director of sports science at Thorne, a vitamin and supplement brand.
What is magnesium good for?
In short, a lot.
Experts believe that magnesium aids in the production of serotonin and is responsible for hundreds of biochemical reactions in the body that help regulate many important things, including stress hormones, sleep quality, hydration, muscle growth and recovery. It is hailed as a regulatory factor.
“In summary, magnesium is just relaxing,” says Totoro. “I need it to relax my muscles. I recommend taking it before bed just because it relaxes your brain.”
Magnesium deficiency is linked to depression, low dopamine levels, anxiety, ADHD, fatigue, and decreased libido, says Harvard-trained nutritional psychiatrist, professional chef, and nutritional biologist. , “This is Your Brain on Food.”
What does magnesium do to the body?
Totoro has worked with an athlete who felt like a muscle spasm and was found to be deficient in magnesium.
“Optimizing your magnesium status is key if you’re looking for dietary strategies to improve your mental health, resilience, and sleep quality,” says Naidu. A person should consider changing their diet before spending money on over-the-counter supplements.
What Foods Contain Magnesium?
If you’re looking to boost your magnesium intake, reach for foods like:
- dark leafy vegetables
- avocado
- almond
- Black bean
- Quinoa
- Chickpea
- banana
Description of Magnesium Glycinate and Magnesium Citrate
If you can’t get enough magnesium through dietary changes, Totoro usually recommends one of two types of magnesium supplements: magnesium glycinate and magnesium citrate. It is easily digested and does not stay in the intestines for long, so it can cause diarrhea and other bowel problems. For those with sensitive stomachs, Totoro recommends magnesium glycinate.
It’s always best to exercise caution when introducing a new supplement into your regimen.To avoid more serious side effects, Naidoo recommends doing a red blood cell magnesium test to identify deficiencies and sticking to recommended servings. It is recommended that you consult your doctor about
Another reason Naidoo recommends a diet-first approach to getting magnesium: Kidneys automatically eliminate excess magnesium from food, but high-dose magnesium supplements can cause unwanted gastrointestinal reactions. There is a possibility.
“If you take too much, you’ll know. I don’t know how you wrote it carefully,” Totoro jokes.
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