Enjoying quilting?
Magnesium supplementation is It is becoming more and more popularThe pill is much-needed, especially among those who have trouble falling asleep, but a nutrition professor warns it’s not for everyone.
“As with many vitamins and supplements, some uses for magnesium are strongly supported by scientific evidence, while others are not.” Dr. Edward SaltzmanAssociate Professor, Friedman School of Nutrition Science and Policy, Tufts University said this month University “Ask the Expert” Series.
Magnesium is important for nerve and muscle function, bone health, blood sugar regulation, a healthy immune system, and a steady heart rate.
Men Women need 400 to 420 milligrams (mg) per day, while children need 310 to 320 mg, and requirements vary depending on their age and sex.
Most people get enough magnesium in their daily diet. Foods rich in this nutrient include pumpkin and chia seeds, almonds, cashews, spinach, whole wheat bread, black beans, soy milk, peanut butter, avocado, and dark chocolate.
Some people turn to magnesium supplements, available as tablets, powders or even teas, to improve sleep, relax muscles and lower blood pressure.
Research suggests Higher magnesium intake may be associated with healthier bones, Saltzman said, especially in the case of Postmenopausal and older women You are at risk for osteoporosis.
He also said that magnesium supplements Slightly lowers blood pressure.
But claims about sleep fuelled by trends like the Sleepy Girl mocktail are more complicated.
“We know that magnesium is involved in neurotransmitter release and muscle relaxation, so there may be some truth to the idea that magnesium could be a sleep aid,” Saltzman says. “But the science surrounding magnesium and sleep is… Still uncertain.”
He instead recommends trying “trusted” sleep techniques like going to bed at the same time every night, cutting down on screen time and limiting caffeine.
“If you want to try magnesium as a sleep aid, get as close as possible to about 300 milligrams per day, which is a bit less than the recommended daily intake for adults,” Saltzman advises, adding that taking about 5,000 milligrams per day could be fatal.
The long-term effects of magnesium supplements are unknown, but one of the main side effects is diarrhea, Saltzman said. Parents should consult with their pediatrician before giving supplements to their children.
“Supplements are not drugs, so dosages are not regulated by the Food and Drug Administration,” Saltzman warns. “If you want to start taking magnesium supplements, look for brands that are labeled with the United States Pharmacopeial Convention (USP), a trusted third-party organization that certifies supplements.”
