Signs of Magnesium Deficiency and How to Choose the Right Supplement
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Magnesium is said to be a natural treatment for a variety of diseases, but is it really necessary to compensate? If so, how much would you need?
Fox News Digital offers multiple health professionals Multipurpose mineralsplays a role in the enzyme systems of over 300 bodies, helping in energy production, muscle and nerve function, and blood pressure regulation.
Magnesium can help reduce the risk of certain diseases and may help improve and reduce sleep Stress and anxietyand prevents muscle cramps at night, sources said.
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Nutrients support a A stable heartbeat Dr. Heather Viola, a primary care physician at Mount Sinai Health System in New York City, told Fox News Digital, Heather Viola prevents arrhythmia, works with calcium and vitamin D to maintain strong bones, and AIDS insulin sensitivity and glucose metabolism.
Magnesium can also help relieve constipation, Migraine prevention Symptoms of PMS, according to Eleana Quatotrokki, a pharmacist and associate professor at the pharmacy at Long Island University in Brooklyn, New York.
Fox News Digital spoke to several medical experts about the mineral magnesium, which plays a role in the enzyme systems of over 300 bodies and helps regulate energy production, muscle and neurological function, and blood pressure. (istock)
Signs of magnesium deficiency
According to the National Institutes of Health (NIH) Dietary Supplements Office, many Americans don’t get enough magnesium to eat.
“Hyper-low intakes of magnesium induce changes in biochemical pathways that can increase Risk of illness Over time, the NIH website states.
Studies show that up to 15% of people in the US can experience magnesium deficiency.
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Magnesium deficiency can increase the risk of hypertension and cardiovascular disease. Type 2 diabetesmigraines and osteoporosis.
Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes, and heart arrhythmia.
Studies show that up to 15% of people in the US can experience magnesium deficiency. (istock)
In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low potassium levels) can occur, according to the NIH Nutrition Supplements Room.
Blood tests can help detect low levels, but Viola warned that these tests are “not perfect” because most magnesium is intracellular, not serum.
Studies show that up to 15% of people in the US can experience magnesium deficiency.
A diet lacking in certain medical conditions, alcoholism, some drugs and minerals can contribute to magnesium deficiency.
“People with Gastrointestinal diseasesPeople who have suffered stomach problems or gastric bypasses, such as celiac disease or Crohn’s disease, may develop magnesium deficiency.
How much magnesium do you need?
The recommended daily dietary intake of magnesium is 310-320 mg per day for adult women and 400-420 mg per day for adult men.
“The majority of magnesium is found in plants that like nuts, seeds and beans,” Anderson Hines told Fox News Digital. “For reference, 1 ounce (2 tablespoons) of pumpkin seeds provide 156 mg of magnesium, and 1 ounce of chia seeds is 111 mg (26% DV) of magnesium.”
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Specific sources of magnesium include peanut butter, bananas, avocados, nuts (almonds), black beans, lush greens (such as spinach and kale), whole grains, yogurt and dark chocolate.
meanwhile Nutrition sources It is the best way to meet your daily magnesium requirements for health professionals, and supplements are recommended in certain cases.
Magnesium can help reduce the risk of certain diseases, improve sleep, reduce stress and anxiety, and prevent muscle cramps at night, sources said. (istock)
“If your known deficiency or health condition has excessive magnesium loss, like alcoholism, you should collect supplements,” says Samantha Dieras, a registered dietitian and director of walking. Nutrition Services He told Fox News Digital at Mount Sinai Hospital in New York City.
Viola noted that doctors may recommend supplements to patients with magnesium deficiency or individuals taking certain medications, such as diuretics and proton pump inhibitors that may deplete magnesium, Viola said.
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You may be taking too many supplements.
“There’s too much magnesium, but you can get it mostly from supplements rather than food,” Viola said. “It’s very safe from food, as the kidneys eliminate excess.”
Experts say excessive refilling can cause diarrhea, nausea and lethargy.
Choosing Magnesium Supplements
Magnesium supplements are offered in a variety of forms for a variety of purposes and absorbed in a variety of ways.
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One of the most popular forms is magnesium citrate. This is usually taken orally to increase levels in the body Reduces constipationaccording to Healthline.
Magnesium chloride is another good choice for fixing defects and relieves heartburn and constipation.
Individuals should talk to their doctor before starting magnesium supplements. This is because it can interfere with some medications and medical conditions. (istock)
For those who cannot tolerate other forms, magnesium lactate and magnesium malate can be mild in the digestive system, Healthline noted.
Magnesium taurate is known to have potential benefits in regulating hyperglycemia. HypertensionMeanwhile, magnesium L-treonate can help brain health.
“There’s too much magnesium, but you can get it mostly from supplements rather than food.”
“Magnesium salts used for calming effects are provoked by diabetes,” Quattrocchi told Fox News Digital.
Magnesium glycinate is also shown Improves sleepAccording to Healthline, it reduces mental health issues and treats inflammatory conditions.
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Individuals should talk to their doctor before starting magnesium supplements. This is because it can interfere with some medications and medical conditions.