Signs of magnesium deficiency and how to choose the right supplement

Magnesium is said to be a natural remedy for different ailments – but is it really necessary to supplement, and if so, how much do you need?

Fox News Digital talked to multiple health care professionals about multi -purpose mineralThe role that plays in more than 300 enzyme systems of the body and helps in the production of energy, muscle and nerve function and regulation of blood pressure.

Magnesium can help reduce the risk of certain diseases and can help improve sleep, reduce Stress and anxietyAnd prevent night muscles, sources said.

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Nutrient ‘Supporting stable heartbeat And prevents arrhythmias, works with calcium and vitamin D to preserve the bones strong, and AIDS sensitivity to insulin and glucose metabolism, “said Dr. Hizer Viola, primary care doctor with Harry Sinai health care system, Fox News Digital said.

Magnesium can also help with the relief of constipation, Migraine prevention And the symptoms of the PMS, according to Elean Kutrochi, the pharmacist and associate professor of the Department of Pharmaceutical Practice at the University of Longlendo in Brooklyn, New York.

Signs of magnesium deficiency

Many Americans do not receive enough magnesium in their diet, the National Institute of Health (NIH) dietary supplements reports.

“The usual low magnesium consumption causes changes in the biochemical path that may increase The risk of illness Over time, “Nih is noted on the website.

Studies have shown that up to 15% of people in the US may experience magnesium deficiency.

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Lack of magnesium can increase the risk of hypertension, cardiovascular disease, Diabetes type 2Migraines headaches and osteoporosis.

Potential symptoms include insomnia, muscle seizures, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, face changes and heart arrhythmia, experts believe.

In severe cases, hypocalcemia (low calcium level) or hypocolic (low potassium level) may occur, the NIH dietary supplementation reports.

Blood tests can help detect low levels, but Alto warns that these tests are “not perfect” because most magnesium is inside cells rather than serum.

Studies have shown that up to 15% of people in the US may experience magnesium deficiency.

Some medical conditions, alcoholism, some medicines and diet that have no mineral may contribute to magnesium deficiency.

“People with gastrointestinal diseaseFor example, celiac disease either Crohn’s disease or those who had a gastric bypass may develop magnesium deficiency, “Sue-Elen Anderson-Haine, Academy and Dietary Academy and Registered Nutritionist who has 360girls and women in Massachusetts, Fox NEWS Digital told.

How much do you need magnesium?

The recommended daily consumption of the magnesium diet ranges from 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.

“Most magnesium is found in plants that love nuts, seeds and beans,” said Anderson-Haine Fox News Digital. “For reference, 1 ounce (2 tablespoons) pumpkin seeds provides 156 mg of magnesium, and 1 ounce of Chia seeds is 111 mg (26% DV) magnesium.”

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Some specific magnesium sources include peanut butter, bananas, avocados, nuts (almonds), black beans, leaf herbs (such as spinach and cabbage), whole grains, yogurt and dark chocolate.

While Dietary sources are the best way to meet the daily requirements of magnesium, in some cases supplements are recommended, according to Fox News Digital experts.

“It is necessary to take supplements if a known deficit or health is present with excess magnesium losses such as alcoholism,” – Samantha Dyiros, registered nutritionist and outpatient director Diet Fox News Digital reported at the Mount Hospital in New York.

Doctors may recommend supplements for patients with magnesium deficiency or for persons taking certain medicines, such as diuretics or proton pump inhibitors that may deplete magnesium, Viola noted.

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You can absorb too much additives.

“You can get too much magnesium, but mostly from supplements, not food,” Viola said. “It is very safe from food because the kidneys eliminate excess.”

According to experts, excessive support can cause diarrhea, nausea and lethargy.

Choosing magnesium supplements

Magnesium supplements are delivered in different forms for different purposes that are absorbed in different ways.

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One of the most popular forms is magnesium citrate, which is usually accepted orally to enhance the level in the body and to ease constipationAccording to Healthline.

Magnesium chloride is another good choice to correct the deficiencies, and also facilitates heartburn and constipation.

For those who cannot tolerate other forms, magnesium lactate and magnesium hammers can be more fragile in the digestive system, Healthline noted.

As you know, magnesium taurat has potential preferences to regulate high blood sugar and blood sugar and High blood pressureWhile magnesium L-threonate can potentially help maintain brain health.

“You can get too much magnesium, but mostly from supplements rather than food.”

“Magnesium salts used for soothing effect are glycinates and taurats,” said Quattrocchi Fox News Digital.

Was also shown by magnesium glycinate improve the dreamReduce mental health problems and treat inflammatory conditions according to Healthline.

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Persons should talk to their doctor before the start of magnesium supplements, as it may interfere with some medicines and medical conditions.