TeaThere has been a lot of conversation about this on social media in the last few months Importance of Magnesium Supplements, Many suggest that symptoms like trouble sleeping, muscle tension and low energy are all signs that you are deficient and should take a magnesium supplement.
As it turns out, many of us are probably deficient in magnesium to some degree. According to research, most are not consuming it recommended intake of magnesium To support the needs of our body. It is also estimated that in developed countries, between 10-30% There is a slight magnesium deficiency of the population.
is magnesium one of many micronutrients the body needs stay healthy,
necessary for Helping Over 300 Enzymes carry out many chemical processes in the body, including those that produce proteins, support strong bones, control and maintain blood sugar and blood pressure healthy muscles and nerves, Magnesium also acts as an electrical conductor helps the heart beat and contracts muscles.
Considering how important magnesium is to the body, if you are not consuming enough magnesium it can eventually lead to a number of health problems. but even though most of us are probably something missing In magnesium, that doesn’t mean you need to reach for a supplement 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.
deficiency symptoms
Most people are deficient in magnesium are not diagnosed Because the level of magnesium in the blood does not accurately reflect how much magnesium is actually stored in our cells. Needless to mention, the signs that your magnesium levels are low only become apparent when you have a deficiency. symptoms include Weakness, loss of appetite, fatigue, nausea and vomiting. but the symptoms you have and their seriousness It will depend on how low your magnesium levels are. left unchecked, is associated with an increased risk of a magnesium deficiency some chronic diseasesIncluding heart disease, osteoporosis, diabetes type 2, migraine And Alzheimer’s disease,
While anyone can develop a magnesium deficiency, some group are at greater risk than others – including children and adolescents, big people And postmenopausal women,
Conditions such as celiac disease and inflammatory bowel syndrome, which make it difficult for the body to absorb nutrients, can make you more prone to magnesium deficiency Even with a healthy diet. people with diabetes type 2 And alcoholics There is also a higher chance of having low magnesium levels.
In addition, most people in developed countries are at risk of magnesium deficiency. serious illnesssome prescription drugs (such as diuretic And Antibiotic medicineswhich lowers magnesium levels), reduce the amount of magnesium in crops and a diet high in processed foods,
You can get enough in your diet
Given the many problems that can be caused by low magnesium levels, it’s important to make sure you’re getting enough in your diet.
The recommended amount of magnesium a person should aim to consume daily will depend on their age and health, But in general, men aged 19-51 should be getting between 400-420mg daily, while women should aim for 310-320mg.
Although fruits and vegetables contains less magnesium Compared to 50 years ago – and processing removes about 80% of this mineral from foods, it is still possible to obtain All the Magnesium You Need in your diet if you plan carefully. Foods such as nuts, seeds, whole grains, legumes, green leafy vegetables (such as kale or broccoli), milk, yogurt and fortified foods are rich in magnesium. 1 ounce of almonds alone contains 20% of daily magnesium requirements of adults.
While most of us will be able to get all the magnesium we need from the foods we eat, some groups (eg older adults) and with whom certain health conditions There may be a need to take a magnesium supplement. But it is important to talk to your doctor before starting supplements.
While magnesium supplements are safe in their recommended dosages, it is important to take only the recommended amounts. can be caused by overdose some side effectsIncluding diarrhea, low mood, low blood pressure. It is also important that with kidney disease Do not take them unless they have been prescribed.
magnesium can also change effectiveness Many medications, including over-the-counter antacids and laxatives, as well as some common antibiotics, diuretics, and heart medications. This is why it is important to consult a doctor before starting magnesium supplements.
magnesium supplements are not a quick fix, While they may be necessary at times, they won’t address the underlying cause of your deficiency, such as certain health conditions that may be contributing to low levels. That’s why it’s important to focus on maintaining a healthy lifestyle, which includes exercise, good sleep, and a healthy diet. balanced diet, Not to mention that there are vitamins and minerals better absorbed by the body when they come whole Foods,
hazel flightProgram Lead Nutrition and Health, Edge Hill University
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