There has been a lot of chatter on social media over the past few months about the importance of magnesium supplements. It suggests that it should be ingested.
After all, many of us are probably somewhat deficient in magnesium. Recommended amount of magnesium Take 300-420 mg daily to support our body’s needs. According to a paper published in Open Heart, in developed countries, 10-30% Minor magnesium deficiency in the population.
magnesium teeth one of many micronutrients The body needs to stay healthy.
it is essential Helps Over 300 Enzymes produce protein, support strong bones, control blood sugar and blood pressure, healthy muscles and nervesMagnesium also acts as an electrical conductor, helping the heart beat and muscle contractions.
Given how important magnesium is to the body, not getting enough can ultimately lead to a variety of health problems. No, but that doesn’t mean you need to reach for supplements to make sure you’re getting enough. You can get all the magnesium you need from the foods you eat.
signs of deficiency
According to the Open Heart paper, most people with magnesium deficiency go undiagnosed because blood magnesium levels do not accurately reflect how much magnesium is actually stored in cells. when you are missing Symptoms include weakness, loss of appetite, fatigue, nausea, and vomiting.But with the symptoms you have its severity It depends on how low your magnesium levels are. Left unchecked, it increases the risk of magnesium deficiency. certain chronic diseasesincluding cardiovascular disease, osteoporosistype 2 diabetes, migraines, Alzheimer’s disease.
Anyone can develop magnesium deficiency, specific group more at risk than others—including children and adolescentsthe elderly, and postmenopausal women.
Conditions that make it difficult for the body to absorb nutrients, such as celiac disease and inflammatory bowel syndrome, susceptible to magnesium deficiency— even with a healthy diet. people with type 2 diabetes When alcoholic Also, you are more likely to have low magnesium levels.
Magnesium has many important functions in the body. (Antonina Vlasova/Shutterstock)Additionally, a large number of people in developed countries are at risk of magnesium deficiency due to chronic disease. Prescription drugs (such as diuretics and antibiotics that deplete magnesium levels), reduced magnesium content in crops, and A diet high in processed foods.
you can get enough in your diet
Low levels of magnesium can cause many problems, so it’s important to get enough in your diet.
The recommended amount of magnesium that a person should aim to consume on a daily basis will vary from person to person. age and healthIn general, however, men aged 19-51 should consume 400-420 mg daily, and women 310-320 mg.
Although fruits and vegetables contain less magnesium today than they did 50 years ago, processing removes about 80% of this mineral from food, but with careful planning, you can meet your dietary needs for magnesium. can be ingested in full.Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale and broccoli), milk, yogurt, and fortified foods are all rich sources of magnesium.Just one ounce of almonds. 20% of your daily magnesium requirement Adult.
Most of us can get all the magnesium we need from the foods we eat, but certain groups (such as the elderly) and people with certain health conditions need to take magnesium supplements. However, it is important to consult your doctor before starting supplements.
Magnesium supplements are safe at recommended dosages, but it is important to take only the recommended amount. certain side effects, diarrhea, depression, low blood pressure, etc. again, kidney disease Do not take unless prescribed.
magnesium too change the effect Some medications, including some common antibiotics, diuretics, and heart medications, as well as over-the-counter antacids and laxatives. There is a reason.
magnesium supplements quick fixWhile it may be necessary at times, it does not address the underlying causes of the deficiency, such as certain health conditions that may have contributed to the low levels. Maintaining a healthy lifestyle, including a nutritious diet, is important. balanced dietNot to mention vitamins and minerals better absorbed by the body When they come from whole foods.
hazel flight He is the Program Lead for Nutrition and Health at Edge Hill University. This article is republished from The Conversation under a Creative Commons license.read Original work.
