What you need to know about this important micronutrient

There has been a lot of chatter on social media over the past few months about the importance of magnesium supplementation. Many suggest that symptoms such as difficulty sleeping, muscle tension, and low energy are all signs of a magnesium deficiency and that you should take a magnesium supplement.

As it turns out, many of us are probably deficient in magnesium to some degree. According to research, most of them do not consume The recommended amount of magnesium 300 to 420 mg daily to support the body’s needs. According to a research paper published in Open Heart, it is also estimated that in developed countries, between 10-30 per cent of the population has a slight deficiency in magnesium.

magnesium he One of many micronutrients The body needs it to stay healthy.

It is necessary for Helping more than 300 enzymes Carry out many chemical processes in the body, including those that produce proteins, support strong bones, control blood sugar and blood pressure, and maintain healthy bones. Healthy muscles and nerves. Magnesium also acts as an electrical conductor, helping the heart beat and muscles contract.

Given how important magnesium is to the body, if you are not getting enough, it can eventually lead to a host of health problems. But even though most of us are probably deficient in magnesium to some degree, that doesn’t mean you need to take supplements to make sure you’re getting enough. In fact, with the right planning, most of us can get all the magnesium we need from the foods we eat.

signs of deficiency

According to the Open Heart paper, most people with a magnesium deficiency aren’t diagnosed because blood levels of magnesium don’t accurately reflect how much magnesium is actually stored in our cells — not to mention that signs of your low magnesium levels only become apparent by the time you have a deficiency. Symptoms include weakness, loss of appetite, fatigue, nausea, and vomiting. But the symptoms that you have and its intensity It will depend on how low your magnesium levels are. If left unchecked, magnesium deficiency is associated with an increased risk of infection Some chronic diseasesincluding cardiovascular diseases, Osteoporosistype 2 diabetes, migraines, and Alzheimer’s disease.

While anyone can develop a magnesium deficiency, certain groups They are more at risk than others – including Children and adolescentsThe elderly and Postmenopausal women.

Certain conditions such as celiac disease and inflammatory bowel syndrome, which make it difficult for the body to absorb nutrients, may make you More prone to magnesium deficiencyEven with a healthy diet. people with Type 2 diabetes And Alcoholics It is also more likely to have low levels of magnesium.

Moreover, the vast majority of people in developed countries are at risk of magnesium deficiency due to chronic diseases, for sure Prescribed medication (such as diuretics and antibiotics, which deplete magnesium levels), low magnesium content in crops, and Diets that are high in processed foods.

You can get enough in your diet

Because of the many problems low levels of magnesium can cause, it’s important to make sure you’re getting enough in your diet.

The recommended amount of magnesium that a person should consume each day depends on age and health. But in general, men between 19-51 mg should take between 400-420 mg per day, while women should take 310-320 mg.

Although fruits and vegetables now contain less magnesium than they did 50 years ago—and processing removes about 80 percent of this mineral from foods—it’s still possible to get all the magnesium you need in your diet if you plan carefully. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods contain plenty of magnesium. Contains one ounce of almonds alone 20 percent of your daily magnesium needs from adults.

While most of us will be able to get all the magnesium we need from the foods we eat, certain groups (such as the elderly) and those with certain health conditions may need to take a magnesium supplement. But it’s important to talk to your doctor before you start taking the supplement.

While magnesium supplements are safe in their suggested doses, it is important to take only the recommended amount. Taking too much can cause Some side effectsincluding diarrhea, low mood, and low blood pressure. It is also necessary for people who have files Kidney disease Do not take it unless prescribed.

Magnesium can too changes the effectiveness From many medications, including some common antibiotics, diuretics, and heart medications, along with over-the-counter antacids and laxatives. This is why it is important to consult a physician before beginning to take a magnesium supplement.

Magnesium supplements are not Quick fix. Although they may sometimes be necessary, they will not address the root causes of your deficiency, such as certain health conditions that may be contributing to low levels. This is why it is important to focus on maintaining a healthy lifestyle, which includes exercise, good sleep, and eating balanced diet. Not to mention vitamins and minerals It is better absorbed by the body when they come from whole foods.

Hazel trip He is the chair of the Nutrition and Health Program at Edge Hill University. This article is republished from The Conversation under a Creative Commons license. Read the The original article.