Magnesium is an essential nutrient element for maintaining good health and can be harmful if severely deficient. This article will explain how to supplement magnesium from the hazards of magnesium deficiency, magnesium foods and supplements, and recommended dosages. Hope it will be helpful to your daily health care.
The dangers of magnesium deficiency
Magnesium is an essential nutrient element for maintaining good health. It plays an important role in the reaction of more than 300 enzymes in the human body, including food metabolism and fatty acid and protein synthesis, as well as regulating muscle and nerve function, blood sugar level, blood pressure and so on. So a severe magnesium deficiency can have serious adverse health effects.
Unhealthy daily eating habits and living habits, or a series of health problems, such as excessive drinking, digestive diseases and diabetes, etc., can lead to magnesium deficiency.
Magnesium deficiency includes loss of appetite, nausea and vomiting, fatigue, muscle cramps, numbness, tingling, epilepsy, heart rhythm changes, etc.
The ways to supplement magnesium
The best way to supplement magnesium is through food. Certain foods can become a very important part of our diet, not just because of a single vitamin or mineral, but the result of the collaboration of all the nutrients in the food. So first focus on getting the daily magnesium needed from food, and then use supplements as a backup.
Magnesium is rich in green leafy vegetables, whole grains, nuts, and beans. Here are 10 recommended foods rich in magnesium:
- Whole Wheat
- Avocado
- Black Beans
- Cultured Yoghurt
- Almonds, Cashews, and Peanuts
- Spinach
- Quinoa
- Dark Chocolate
- Edamame
- Tofu
Introduction of several magnesium supplements:
- Magnesium glycinate
Suggested uses: Heartburn, sleep, mental calm and relaxation, anxiety and depression.
Magnesium glycinate is one of many magnesium supplements that is easily absorbed by the body. Besides, it has few side effects and will not cause adverse reactions such as indigestion even when taken in high doses.
- Magnesium citrate
Suggested uses: Occasional constipation, depression and anxiety.
- Magnesium lactate
Suggested uses: stress, anxiety.
- Magnesium malate
Suggested uses: Heartburn, fatigue. Gentler on the digestive system and is less likely to cause laxative effects.
- Magnesium oxide
Suggested uses: Heartburn and indigestion, constipation, migraine (including pre-menstrual).
- Magnesium chloride
Suggested uses: Heartburn, constipation.
- Magnesium taurate
Suggested uses: Heart arrhythmia, brain function, regulates blood sugar.
- Magnesium L-threonateL
Suggested uses: Depression, memory loss (including age-related).
- Magnesium sulfate (epsom salts)
Suggested uses: Bath and foot soak to ease muscle aches, relaxation and stress relief, constipation.
- Magnesium orotate
Suggested uses: Heart health, energy support.
The dangers of magnesium excess
Obtaining magnesium from food is unlikely to cause excessive magnesium because the body will excrete excess magnesium in food through urine.
If you take a lot of magnesium from supplements, you may get too much. It can cause kidney problems, low blood pressure, nausea and vomiting, depression, and lethargy.
Recommended magnesium intake:
The recommended intake of magnesium varies by age and gender.
- Children 1-3 years: 80 mg
- Children 4-8 years: 130 mg
- Children 9-13 years: 240 mg
- Teens 14-18 years: boys 410 mg, girls 360 mg
- Ages 19–30：men 400 mg, women: 310 mg
- Ages 31 and Older：men: 420 mg, women: 320 mg
Pregnant and breastfeeding women should consume more magnesium. Depending on their age, the recommended dietary intake (RDA) or the amount required to reach an adequate level for these women is between 310 and 400 mg.
Bottem line
Problems such as unhealthy eating habits and living habits can lead to magnesium deficiency. The best way to supplement daily magnesium is to obtain it through food, which will not cause excessive magnesium intake. The second is supplements. If you choose this method, it is best to consult your doctor for the daily supplement dosage. Among many magnesium supplements, magnesium glycinate is recommended, which is easily absorbed and has the least side effects.
