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Magnesium would be a natural remedy for a variety of ailments-but is it really necessary to complete, and if so, how much do you need?
Fox News Digital spoke to several health experts in versatile mineralwhich plays a role in more than 300 of the enzymatic systems of the body and helps energy production, muscular and nervous function and the regulation of blood pressure.
Magnesium can help reduce the risk of certain diseases and could help improve sleep, reduce Stress and anxietyAnd prevent nocturnal muscle cramps, according to sources.
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Nutrient “maintains a Stable heart beat And prevents arrhythmias, works with calcium and vitamin D to keep bones strong, and helps sensitivity to insulin and glucose metabolism, “Heather Viola, primary care physician Sinai Health System in New York, Fox News Digital.
Magnesium can also help relieve constipation, Migraine prevention And the symptoms of the PMS, according to Eleana Quattrocchi, pharmacist and associate professor of pharmacy practice at the University of Long Island in Brooklyn, New York.
Fox News Digital has spoken to several mineral magnesium health experts, which plays a role in more than 300 of the body’s enzymatic systems and helps energy production, muscle and nervous function and the regulation of blood pressure. (Istock)
Magnesium deficiency signs
Many Americans do not get enough magnesium in their diet, according to the office of food supplements of the National Institutes of Health (NIH).
“The usually low inputs of magnesium induce changes in the biochemical routes which can increase risk of illness Over time, “says the NIH website.
Studies have shown that up to 15% of people in the United States may have magnesium deficiency.
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Lack of magnesium can increase the risk of hypertension, cardiovascular disease, Type 2 diabetesMigraine headache and osteoporosis.
Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and cardiac arrhythmias, according to experts.
Studies have shown that up to 15% of people in the United States may have magnesium deficiency. (Istock)
In serious cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) could occur, according to the NIH food supplements office.
Blood tests can help detect low levels, but the viola has warned that these “are not perfect” tests because most magnesium is inside the cells, not in the serum.
Studies have shown that up to 15% of people in the United States may have magnesium deficiency.
Certain medical conditions, alcoholism, certain drugs and a missing diet in the mineral can contribute to a magnesium deficiency.
“People with gastrointestinal diseaseLike celiac disease or Crohn’s disease, or those that have undergone gastric puncture can develop magnesium deficiency, “a spokesperson for the nutrition and dietetics and a recorded dietistics, which has 360 girls and women in Massachusetts, said Fox News Digital.
How many magnesium do you need?
Daily recommended food intake in magnesium is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.
“The majority of magnesium is in plants loved nuts, seeds and beans,” Anderson-Haynes told Fox News Digital. “For reference, 1 ounce (2 tablespoons) of pumpkin seeds provides 156 mg of magnesium and 1 ounce of chia seeds is 111 mg (26% DV) of magnesium.”
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Some specific magnesium sources include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy green vegetables (such as spinach and kale), whole grains, yogurt and dark chocolate.
While Dietary sources are the best way to meet daily magnesium requirements, supplements are recommended in some cases, Fox News Digital Health Experts told experts.
Magnesium can help reduce the risk of certain diseases and could help improve sleep, reduce stress and anxiety and prevent night muscle cramps, sources said. (Istock)
“An supplement should be taken when a known deficiency or a state of health is present with excessive losses of magnesium, such as alcoholics nutrition At Mount Sinai Hospital in New York, Fox News Digital told Fox.
Doctors can recommend supplements for patients with magnesium or for people who take certain drugs, such as diuretics or proton pump inhibitors who can exhaust magnesium, noted Viola.
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It is possible to ingest too much supplementation.
“You can get too much magnesium, but mainly supplements, not food,” said Viola. “It is very out of food, because the kidneys eliminate excess.”
Over-appression can cause diarrhea, nausea and lethargy, according to the expert.
Choose a magnesium supplement
Magnesium supplements are in different forms for various purposes, which are absorbed in different ways.
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One of the most popular forms is magnesium citrate, which is generally taken orally to increase levels in the body and relieve constipationAccording to Healthline.
Magnesium chloride is another good choice to correct deficiencies and also reduces stomach burns and constipation.
Individuals should speak with their doctor before starting magnesium supplements, as this can interfere with certain medications and medical conditions. (Istock)
For those who cannot tolerate other forms, magnesium lactate and magnesium disease can be softer on the digestive system, noted Healthline.
The magnesium taurate is known to have potential advantages to regulate high blood sugar and high blood pressureWhile the magnesium l-threonate could potentially help support brain health.
“You can get too much magnesium, but mainly supplements, not food.”
“The magnesium salts used for a calming effect are glycined and taurates,” Quattrocchi told Fox News Digital.
Magnesium glycinate has also been shown Improve sleepReduce mental health problems and deal with inflammatory conditions, according to Healthline.
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Individuals should speak with their doctor before starting magnesium supplements, as this can interfere with certain medications and medical conditions.
