Here is an alternative can I’m a happy advocate of eating more magnesium-rich foods. That way, you’ll not only increase your magnesium intake, but you’ll also get the other natural benefits of these foods.
What role does magnesium have in the body?
Magnesium is an essential ion found in every cell of our body. We rely on magnesium for many important cellular functions, including metabolism, transport across cell membranes, and hormone binding.
Can I take magnesium supplements daily if I am healthy?
Caution should be taken when relatively healthy people begin taking magnesium supplements. Too much magnesium can be toxic to your body, but unless you have kidney disease, low levels of intake (less than 350 mg per day) are probably harmless. But that may not help either.
It is important to discuss starting magnesium supplementation with your doctor. People with kidney disease may have difficulty excreting excess magnesium taken in supplements. Signs of magnesium overdose include low blood pressure, decreased reflexes, and changes in heart rhythm.
What are magnesium supplements good for?
Here are some areas where magnesium supplementation has been found to be beneficial, and some areas where there may be a benefit but the evidence is less strong.
Mild constipation: A well-known side effect of these supplements is diarrhea, so I confidently recommend certain magnesium preparations to patients with mild constipation.
Preeclampsia and other serious symptoms in the hospital: Intravenous administration of magnesium to patients with preeclampsia reduces the risk of developing preeclampsia by more than half eclampsia. However, in such a scenario, magnesium is administered by the hospital medical team. Similarly, in certain serious arrhythmias, such as torsade de pointes, your medical team may give you intravenous magnesium.
Migraine: Here, a randomized trial on oral magnesium supplements shows that the entire data quite limited. If you still want to try magnesium, increasing the amount of magnesium-rich foods in your daily diet is probably a better way to go.
Mood disorders: 2016 survey They found that patients with mild to moderate depression who took magnesium supplements for six weeks reported improved mood compared to those who did not. However, this study was not blinded or placebo-controlled, and there are no high-quality trials showing the benefits of magnesium. symptoms of anxiety. My advice? Psychotherapy and medication remain options with good evidence, so discuss your symptoms with your health care provider.
Hyperglycemia: Increased intake of magnesium-rich foods is associated with decreased magnesium risk. Type II diabetesHowever, according to the American Diabetes Association, insufficient evidence Magnesium supplements can help lower blood sugar levels in diabetics.
High blood pressure: Although studies have confirmed that magnesium supplementation lowers blood pressure, the magnitude of the effect is modest (on average, 2.2mmHg diastolic blood pressure). Keeping in mind that increasing dietary magnesium is associated with a lower risk of cardiovascular disease, it’s worth discussing more effective strategies for lowering blood pressure with your doctor.
Other areas where there is even less evidence regarding magnesium supplements include: insomnialeg cramps dementia.
What foods have the most magnesium?
data The National Health and Nutrition Examination Survey found that about half of Americans do not meet estimated standards. dietary restrictions For magnesium. Adult men should aim for 400 to 420 mg daily, and women should aim for 310 to 320 mg daily.
Magnesium is found in high amounts in fiber-rich foods such as leafy vegetables, seeds, and nuts. Try saving your fall squash and roasting the seeds. 1 cup contains 168 mg of magnesium. These foods tend to have a number of well-established health benefits that go beyond taking magnesium tablets. It is abundant in the Mediterranean diet. Below is a list of common foods high in magnesium.
- Leafy vegetables such as spinach and kale
- seeds and nuts
- dark chocolate
- avocado
- fatty fish
- legumes
- whole grain
What are the signs that magnesium is low?
Significantly low magnesium levels in the blood can lead to serious complications, including: abnormal heart rhythm and sudden cardiac death. However, insufficient dietary magnesium intake does not necessarily result in dire blood levels. Our kidneys do an amazing job of collecting and storing the minerals we need and excreting the minerals we don’t need.
Here are some examples of symptoms and medications that are known to be associated with magnesium deficiency, and who may actually be recommended to take supplements.
- celiac disease
- crohn’s disease
- chronic alcohol use
- Insulin resistance or type II diabetes
- Certain diuretics, such as furosemide and hydrochlorothiazide
- Long-term use of proton pump inhibitors such as pantoprazole
What we want patients to know
I understand. Who wouldn’t rather take medicine than change the way they eat? That’s why we recommend starting with small changes that don’t take away from your enjoyment of eating. Stir some spinach into your next pasta dish, or grab a serving of almonds or cashews when you need a snack.
