Magnesium Collision Expenditures: Advantages and Side Effects

Suddenly, they are all obsessed with magnesium accessories. It’s a key ingredient in # SpuepigirlmockailsPrahovi mixed in cherry juice and prebiotic soda, a wellness cocktail for anxious millennium. Your associates pop up magnesium glycinat before bedroom instead of melatonin, because it supposedly treats insomnia, constipation and existential canvas. People specialize in optimizing their bone and cushion times. In the past year, Google searches For “which magnesium is the best for sleep” and “which magnesium makes you” more than doubled.

Magnesium is essential for maintaining a healthy cardiovascular system. It is also one of the most ordinary minerals in the human body, running More than 300 biochemical reactionsFrom protein synthesis to nerve function and blood sugar regulation. It supports the bone structure and helps with calcium and calcium shuttle via cell membranes, a process that enables muscle contractions and normal heart rhythms.

You can get it from food like legumes, leafy vegetables and entire cereals or made of food and food supplements. The question is: Do you need to add?

Symptoms of magnesium deficiency

While the essential mineral for all health, many people do not receive enough magnesium. This is partly, because magnesium is predominantly in the food of high fibers, and a significant part of Americans does not consume enough fiber, according to the registered dietetic Sue-Ellen Andenson-Haines. Research confirms this: More than 90 percent of women And 97 percent of men fails to meet the recommended daily intake for food fiber fiber.

Older adults are especially at risk because the body in the body absorbs magnesium decreases with age. Health conditions such as crohnic disease or kidney disease, alcohol disorder and the use of diuretics can all lead to magnesium depletion.

Anderson-Haines notes that Magnesium deficiency (Also known as hypomagnesemia) It can result in a series of symptoms, such as headaches, nausea, prison, shivers, heart palpitations and muscle pain. Chronic magnesium deficiency can increase the risk of developing high blood pressure, osteoporosis, insulin resistance and type 2 diabetes.

The benefits of magnesium supplements

There are several forms of magnesium supplements, including:

• Magnesium citrate: Often taken as a medicine for occasional constipation.
• Magnesium Glyconet: They are often taken for a better dream and reduced anxiety.
• Magnesium oxide: Are often taken for obstipation or digestion.
• Magnesium L-Thronate: They are often taken for a better dream, cognitive function and reduced stress.
• Magnesium chloride: It is often taken as a tool for supplementing electrolytes and for its laxative effect.

Accessories are most useful for people with a confirmed shortcoming, but Early research suggests Possible advantages for certain conditions, including migraines, insomnia and cardiovascular diseases.

“It is really neglected that magnesium can help irregularity of the menstrual cycle in terms of make sure you do not have serious cramps,” Anderson-Haines, who adds and adds it Women in Perimenopausal and menopause. Clinically can be a part of treatment for complications of pregnancy like Preeclampsia and eclampsia.

Can you take too much?

The Recommended nutritional supplement is 320 milligrams a day for women and 420 milligrams a day for men. This amounts most people can reach a balanced diet; Healthy kidneys regulate magnesium level, excreting excess when magnesium intake is high and preserving when it is low.

Daily supplements under 350 milligrams are generally considered safe for healthy adults. “If you take too much magnesium, you’ll probably get diarrhea, because it’s a loose bowel,” Anderson-Haines said. Other side effects include nausea, gastrointestinal discomfort and, at very high levels of laxatives or antacids), low blood pressure, breathing cramps, breathing problems and in rare cases, and, in rare cases in rare cases. People with kidney disease are in greatest risk of toxicity.

Should you add?

For most healthy adults, magnesium supplements are not essential. If you are struggling migrainesInsomnia or other conditions in which research suggests health benefits, it may be worth trying – but first talk to a health professional.

Otherwise, focus on food rich magnesium. They include, but are not limited to: leds, leaves, spit), whole grain (oats, barley, quinoa), walnuts (bananas, avocado, dried marelices), and soybeans, dried carrots (tofu, soybeans).

If you decide to take any dietary supplements, “Look for the stamp or certification that says GMP (good production practices) or NSF,” says Anderson-Haines, emphasizing the importance of tests and verification of third parties FDA does not regulate nutritional supplements In the US.

Meet experts

• Sue-Ellen Anderson-Haines, MS, RDN, CDCES, is a spokesman of the food and diet and founder academy 360Girls & Women.

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