Suddenly, everyone is Obsessed with magnesium supplements. This is #sleepygirlmocktailsstir the powder into sour cherry juice and bio-benefit soda, a healthy cocktail for anxious millennials. Your colleague pops glycine in bed instead of melatonin because it allegedly cures insomnia, constipation and the fear of existence. People seem to be paying particular attention to optimizing their poop and pillow times. In the past year Google Search For “what magnesium is best for sleep” and “what magnesium makes your stool” more than doubled.
Magnesium is essential for maintaining a healthy cardiovascular system. It is also one of the most abundant minerals in the human body More than 300 biochemical reactionsfrom protein synthesis to neural function and blood sugar regulation. It supports bone structure and helps to cross the cell membrane calcium and potassium, a process that allows muscle contraction and normal heart rhythm.
You can get it from foods like beans, leafy vegetables, and whole grains, or from fortified foods and dietary supplements. The question is: Do you need to add it?
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Symptoms of magnesium deficiency
Although an important mineral for overall health, many people do not get enough magnesium. This is partly because registered dietitian Sue-Ellen Anderson-Haynes said magnesium is found primarily in high-fiber foods. Research confirms this: More than 90% of women 97% of men are unable to meet the recommended daily intake of dietary fiber.
The elderly are particularly at risk because of the body’s ability to absorb magnesium with age. Health conditions such as Crohn’s disease or kidney disease, alcohol use disorders, and diuretic use can all lead to magnesium depletion.
Anderson-Haynes points out magnesium deficiency (Also known as hypomagnetic aridity) can cause a range of symptoms such as headache, nausea, constipation, tremor, heart pal and muscle soreness. Chronic magnesium deficiency can increase the risk of hypertension, osteoporosis, insulin resistance, and type 2 diabetes.
Benefits of Magnesium Supplement
There are several forms of magnesium supplements, including:
- Magnesium citrate: Often used as a remedy for occasional constipation.
- Magnesium glycine: Take it often for better sleep and relieve anxiety.
- Magnesium oxide: Usually used for constipation or indigestion.
- L-Magnesium Sulfate: It is usually for better sleep, cognitive function and stress reduction.
- Magnesium chloride: Usually, electrolyte supplements and their laxative effects are used.
Supplements are most useful for people who confirm deficiency, but Early research shows Possible benefits of specific diseases, including migraine, insomnia, and cardiovascular disease.
“Magnesium can really ignore magnesium can help irregular menstrual cycles to ensure you don’t have severe colic,” Anderson-Haynes said. Women in fence and menopause. Clinically, this may be part of treatments such as pregnancy complications, such as preeclampsia and eclampsia.
Can you take too much?
this Recommended dietary allowance 320 mg per day for women and 420 mg per day for men. These are the amounts most people can achieve through a balanced diet; healthy kidneys regulate magnesium levels and expel excessive amounts when magnesium intake is high and stored at low levels.
Daily supplements below 350 mg are generally considered safe for healthy adults. “If you take too much magnesium, you may have diarrhea because it looses the intestines,” Anderson-Haynes said. Other side effects include nausea, gastrointestinal discomfort, and under very high magnesium (usually from overuse of laxatives or antacids), hypotension, muscle cramps, respiratory problems, and in rare cases, cardiac arrest. People with kidney disease have the highest risk of toxicity.
Should you add it?
Magnesium supplements are not necessary for most healthy adults. If you struggle With migraineinsomnia or other situations where studies suggest health benefits, they may be worth trying – but talk to a health care professional first.
Otherwise, focus on foods rich in magnesium. These include but are not limited to: legumes (beans, lentils, chickpeas), leafy greens (artachi, kale, spinach), whole grains (oats, barley, quinoa), nuts (almonds, cashews, peanuts), fruits (bananas, avocados, avocados, dried almonds) and milk (milk), milk, milk (milk).
If you do decide to take any dietary supplement, “look for a seal or certification that says GMP (good manufacturing practice) or NSF”, Anderson-Haynes highlights the importance of third-party testing and verification FDA does not regulate dietary supplements In the United States.
Meet the experts
- Sue-Ellen Anderson-Haynes, MS, RDN, CDCES is the spokesperson and founder of the School of Nutrition and Diet 360girls & women.
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