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We know that magnesium mineral is important for our body, but is it important to take magnesium supplements?
In this article, we will look at the pros and cons of magnesium supplements.
Many Americans, according to experts, don't consume enough food high in magnesium. Adults who consume less magnesium than is advised are more likely to have increased inflammatory markers. Major medical diseases like diabetes, heart disease, and several malignancies have all been linked to inflammation. Magnesium deficiency also seems to be a risk factor for osteoporosis.
Magnesium is necessary for numerous bodily functions. It is necessary for the proper functioning of muscles and neurons, for maintaining healthy blood pressure and blood sugar levels, as well as for the synthesis of DNA, protein, and bone.
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How to Know If You Have Enough Magnesium?
Even while it is not as precise as a blood test, paying attention to your body can help you determine whether you are getting enough magnesium and reaping its health advantages. Lethargy, exhaustion, and grogginess are all signs of magnesium deficiency because magnesium is crucial for the creation of energy.
Leg cramps, sugar cravings, high blood pressure, anxiety, constipation, and difficulties sleeping are among potential side effects.
It's crucial to remember, however, that as an otherwise healthy individual, the risk of having a magnesium deficit is relatively low. And it's all because your kidneys, which by nature restrict the amount of magnesium that is discharged when you urinate, work so well.
Is it Fine to Take Magnesium Supplements?
Low magnesium levels might eventually cause low calcium and potassium levels. You may experience symptoms including headaches, loss of appetite, nausea, vomiting, lethargy, and weakness if your body doesn't have enough magnesium. A magnesium deficit that is very severe might result in personality changes, seizures, muscle cramps, tingling, and numbness.
Of course, magnesium supplements are nothing new; they have been a mainstay of the aisle of nutritional supplements for years.
But recently, they have been hailed for a variety of health advantages, including a melatonin-alternative sleep aid and a means to strengthen the immune system in the rise of the COVID-19 pandemic.
The majority of folks shouldn't be very concerned about their magnesium levels.
Good nutritional sources of magnesium include whole grains, nuts, seeds, legumes, beans, plain yogurt, and other green leafy vegetables. Some breakfast cereals and oatmeal also include magnesium that has been added.
For the typical individual who consumes a balanced diet, magnesium deficiency is uncommon. Even if a person occasionally consumes low amounts of magnesium, healthy kidneys are excellent at ensuring that your body retains the necessary quantity of magnesium. Additionally, they eliminate extra magnesium that you don't need.
Can You Get Too Much Magnesium?
Even if you consume a little bit more than the recommended dose of magnesium, it typically won't be an issue because your kidneys will get rid of the extra. However, consuming excessive amounts (more than 350 mg per day in magnesium supplements) might have negative side effects such as diarrhea, nausea, and cramps in the stomach.
When thinking about using magnesium supplements, those with kidney or cardiac issues should proceed with caution.
What Type of Magnesium Supplements Should You Take?
There are various kinds of magnesium supplements available, and picking the best one can have a significant impact. Magnesium oxide may not be as well absorbed or tolerated as forms like magnesium citrate and magnesium chloride.
Magnesium is fairly readily absorbed from foods and supplements, albeit the magnesium oxide form is absorbed less effectively than other forms like magnesium citrate.
The simplest (and best) strategy to ensure proper mineral levels and reap the health advantages of magnesium? eating a diet rich in whole foods that are high in magnesium.
However, if you are aware that your diet is deficient in foods high in magnesium or if you just want to increase your consumption, talk to your doctor about changing your diet or consider magnesium supplements like tablets, liquids, or powders available.
