There’s a lot of talk online about magnesium supplements.This trend is admired all over the world tick tock for potential health benefits.
“Simply put, magnesium just makes you feel relaxed,” said registered dietitian Joel Totoro. USA Today. “You need it to relax your muscles. We tend to recommend taking it before bed just because it has a relaxing effect on the brain.”
Research shows that magnesium has benefits for heart health and mood, and may relieve migraines. Here’s a guide to magnesium deficiency signs, benefits, disadvantages, dosage, and more.
Symptoms of magnesium deficiency
Magnesium deficiency is rare because most people get enough magnesium from their diet. However, some conditions such as digestive disorders, diabetes, pancreatitis, thyroid abnormalities, and kidney disease can cause magnesium deficiency. mount sinai.
Symptoms of magnesium deficiency include:
- anxiety.
- insomnia.
- Restless leg syndrome.
- Frustrated.
- Nausea or vomiting.
- Low blood pressure.
- Muscle spasms.
- confusion.
Incorporating magnesium-rich foods into your diet is an easy way to overcome magnesium deficiency.by cleveland health clinicthe following foods are good sources of magnesium.
- pumpkin seeds.
- spinach.
- almond.
- Peanuts.
- cashew nuts.
- Black bean.
- Edamame.
- dark chocolate.
- brown rice.
Benefits of magnesium supplements
1. Supports better sleep
Magnesium supplements have a reputation for aiding healthy sleep. Although more research is needed to determine how magnesium affects sleep, early research suggests that magnesium may fight insomnia and improve sleep. cleveland health clinic.
“Researchers have shown that magnesium improves sleep in a variety of ways, including decreasing the stress hormone cortisol, increasing a sleep-promoting hormone called melatonin, and helping regulate neurotransmitters in the central nervous system (CNS). We believe that there is a possibility of encouraging this.” Today’s medical news.
2022 study A paper published by the Sleep Research Association investigated the effects of magnesium supplements on sleep in approximately 4,000 adults. Researchers have found that taking magnesium supplements improves sleep quality and duration.
Restless leg syndrome relief is another sleep-related benefit of magnesium. the study Studies suggest that magnesium may improve insomnia caused by symptoms of restless leg syndrome.
2. May improve bone health
Magnesium is essential for bone growth.a study A study published in the American Journal of Clinical Nutrition found that lower magnesium intake was associated with lower bone density in more than 73,600 postmenopausal women.
“Magnesium is a component of bone. In fact, 60% of the body’s magnesium is stored in bones. It is also involved in bone-forming cells and the activity of parathyroid hormone, which regulates calcium levels.” I am. harvard health. “Population studies have found that diets high in magnesium are associated with higher bone density in men and women.”
3. May help fight anxiety and depression
observational study (2018, 2013) shows that magnesium supplements can help alleviate symptoms of depression and anxiety and boost overall mood.
“Magnesium helps neural pathways that are thought to lead to mood disorders such as depression and anxiety if they don’t function properly.” harvard health.
a clinical trialwas published in the journal PLoS One and pointed out the link between magnesium deficiency and symptoms of depression. Researchers asked more than 125 participants to take a daily magnesium supplement for six weeks. Participants reported improved mood and reduced symptoms of anxiety and depression.
4. Relieve migraines and headaches
Taking magnesium supplements may reduce or prevent migraines and headaches, especially if you are deficient in magnesium. 2020 study They report that people who are deficient in magnesium are more likely to experience migraines, and taking magnesium supplements may help prevent them.
“Research suggests that magnesium supplements may shorten migraine duration and reduce the amount of medication needed.” mount sinai. “People with migraines tend to have lower levels of magnesium than people with tension-type headaches or no headaches at all.”
12 weeks study A study published in the Journal of Headache Pain found that when migraine sufferers took a daily magnesium supplement, their migraine experiences decreased by 42%. Their migraines were also less severe.
5. Heart Health
the study Magnesium deficiency is associated with increased risk of cardiovascular diseases, including congestive heart failure and cardiovascular mortality.
Magnesium may also help prevent high blood pressure (hypertension), a risk factor for heart disease. It has been reported that “high blood pressure is a risk factor for cardiovascular disease (CVD), and magnesium helps regulate blood pressure.” harvard health. “Studies show a link between magnesium deficiency and high blood pressure.”
Disadvantages of magnesium supplements
Although overdosing on magnesium is rare, some side effects can occur. mayo clinic. Consult your health care professional if you experience any of the following symptoms after taking magnesium supplements:
Symptoms of magnesium overdose:
- Dizziness or fainting.
- Blurry vision.
- Difficulty breathing.
- Severe drowsiness.
- My heartbeat is slow.
- Flushing.
- diarrhea.
How much magnesium should I take?
A healthy intake of magnesium varies from person to person. Age and gender affect the amount of magnesium you should take in each day.
of mayo clinic recommends the following daily intake of magnesium:
- Adults and teenage males: 270 to 400 milligrams.
- Adults and teenage women: 280-300 milligrams.
- Pregnant women: 320 milligrams.
- Lactating women: 340 to 355 milligrams.
- Children 7 to 10 years: 170 milligrams.
- Children 4 to 6 years: 120 milligrams.
- Children 3 years and younger: 40 to 80 milligrams.
If you have a true magnesium deficiency, contact your doctor to receive a prescription based on the severity of your deficiency.
