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Magnesium is said to be a natural remedy for various diseases, but it is really necessary to supplement it, if so, how much do you need?
Fox News Digital talks with several health experts Multifunctional mineralsplays a role in the body’s over 300 enzyme systems, helping energy production, muscle and nerve function, and blood pressure regulation.
Magnesium may help reduce the risk of certain diseases and help improve sleep and reduce Stress and anxietySources say and prevent nighttime muscle spasms.
Studies show that common supplements and medications can cause liver damage
Nutrition” A steady heartbeat And prevent arrhythmia, used with calcium and vitamin D to keep bones strong and promote insulin sensitivity and glucose metabolism.
Magnesium can also help relieve constipation. Prevent migraine Eleana Quattrocchi, pharmacist and associate professor of pharmacy practice at Long Island University in Brooklyn, New York, said PMS symptoms.
Fox News Digital talks with several health experts about the mineral magnesium, which plays a role in the body’s over 300 enzyme systems and helps in energy production, muscle and nerve function, and blood pressure regulation. (iStock)
Signs of magnesium deficiency
According to the National Institutes of Health (NIH) Office of Dietary Supplements, many Americans do not have enough magnesium in their diet.
“Habitually low magnesium intake induces changes in biochemical pathways, which can increase Risk of disease Over time,” the NIH website said.
Research shows that up to 15% of people in the United States may experience magnesium deficiency.
Major studies have shown that common daily vitamins may slow down biological aging.
Lack of magnesium increases the risk of hypertension and cardiovascular disease. Type 2 diabetesmigraine and osteoporosis.
Experts say potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and heart arrhythmia.
Research shows that up to 15% of people in the United States may experience magnesium deficiency. (iStock)
In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) may occur, the NIH Diet Supplement Office says.
Blood tests can help detect low levels, but Viola warns that these tests are “not perfect” because most magnesium is inside the cells rather than inside the serum.
Research shows that up to 15% of people in the United States may experience magnesium deficiency.
Diets with certain medical conditions, alcoholism, certain drugs and mineral deficiencies may lead to magnesium deficiency.
“Someone Gastrointestinal diseasesMagnesium deficiency may occur in patients with celiac disease or Crohn’s disease, or those with gastric bypass.
How much magnesium do you need?
Adult women recommend 310 to 320 mg of magnesium per day, and 400 to 420 mg of magnesium per day for adult men.
“Most magnesium is found in plants that love nuts, seeds and beans,” Anderson-Haynes told Fox News Digital. “For reference, 1 ounce (2 tablespoons) of pumpkin seeds provide 156 mg of magnesium, while 1 ounce of Chia seeds is 111 mg (26% DV) of magnesium.”
Studies have shown that common household flavors may interfere with drugs.
Some specific sources of magnesium include peanut butter, bananas, avocados, nuts (almonds), black beans, leafy greens (such as spinach and kale), whole grains, yogurt and dark chocolate.
although Source of diet Health experts tell Fox News Digital that this is the best way to meet daily magnesium needs.
Magnesium may help reduce the risk of certain diseases and help improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps, the sources said. (iStock)
“Supplement should be taken when there is excessive loss of magnesium in a known defect or health condition (such as alcoholism),” Samantha Dieras Nutritional Services at Mount Sinai Hospital in New York City, telling Fox News numbers.
Viola notes that physicians may recommend that patients who lack magnesium or those taking certain medications, such as diuretics or proton pump inhibitors, deplete magnesium.
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Probably excessive supplementation.
“You can get too much magnesium, but it’s mainly from supplements rather than foods,” Viola said. “It’s very safe because the kidneys eliminate excess food.”
Experts say that excessive supplementation can lead to diarrhea, nausea and lethargy.
Choose magnesium supplements
Magnesium supplements are absorbed in different forms for various purposes, and these purposes are absorbed in different ways.
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One of the most popular forms is magnesium citrate, which is usually taken orally to increase the body’s levels. Relieve constipationaccording to Healthline.
Magnesium chloride is another good option for correcting defects and can also relieve heartburn and constipation.
Individuals should talk to their doctor before starting a magnesium supplement because it may interfere with certain medications and medical conditions. (iStock)
For those who can’t stand other forms, magnesium lactate and magnesium apples may be milder on the digestive system, Healthline notes.
It is well known that magnesium cereals regulate high blood sugar and hypertensionwhile magnesium magnesium sulfate may potentially help support brain health.
“You can get too much magnesium, but mainly from supplements rather than foods.”
“The magnesium salts used for sedation are glycine and bovine esters,” Quattrocchi told Fox News Digital.
Magnesium glycine has also been shown to be Improve sleepAccording to Healthline, reduce mental health problems and treat inflammatory conditions.
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Individuals should talk to their doctor before starting a magnesium supplement because it may interfere with certain medications and medical conditions.
