What is magnesium?
Magnesium is naturally present in many foods, and is sometimes added to fortified foods. Legumes, nuts seeds, whole grains and green leafy vegetables like spinach are all great sources. Dairy products like milk and yogurt, and fortified breakfast cereals also contain magnesium.
What are the benefits of magnesium?
1. It may help your heart.
2. It may help minimize migraines.
3. It might give your bones a boost.
4. It may combat depression.
5. It may help with blood sugar management.
6. It may have anti-inflammatory benefits.
7. It may reduce PMS symptoms.
8. It may make you a workout warrior.
9. It may lead to sounder slumbers.
10. It could have anxiety-reducing effects.
Are there any side effects to magnesium?
Magnesium in food and beverages does not pose any health risks, and intake from these sources does not need to be monitored. But supplements and medications containing magnesium should not be consumed in amounts above the upper limit—that's 350 mg for adults—unless recommended by a healthcare provider.
Excessive intake of magnesium from supplements and medications can lead to side effects like diarrhea, nausea and cramping. Extremely high intake can result in irregular heartbeat and even cardiac arrest.
How much magnesium is recommended for an adult?
The requirements your body has for magnesium depend on your age and gender. Adult men should aim for 400 to 420 milligrams (mg). Adult women should strive for a magnesium intake of 310 to 320 mg. Pregnant women need more (350 to 360 mg) as do breastfeeding mamas (310 to 320 mg).
Which type of magnesium should I take?
According to the Dietary Guidelines for Americans, you should strive to get most of your nutrients from food and beverages since these contain a variety of vitamins and minerals, plus nutrients like fiber, which provide health benefits. But if you’re at risk of deficiencies, or you’re in a specific life stage that necessitates higher intake (think pregnancy and lactation), supplements can help ensure adequate intake. Older adults and people with gastrointestinal diseases, type 2 diabetes, alcohol dependence are also at risk of magnesium inadequacy and may want to consider supplementation.
Magnesium supplements come in a variety of forms, including magnesium oxide, magnesium citrate and magnesium chloride. The level of magnesium absorption varies across these different types of supplements. Small studies show that magnesium in the citrate and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide. However, because magnesium supplements can interact with other supplements as well as medications, it’s recommended that you consult with your healthcare provider when deciding which form of magnesium is best for you.
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This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
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