Supplementing with doses similar to this recommendation has been shown to reduce blood pressure, lower anxiety symptoms, and promote sleep. While high doses are good, higher doses might not be better, in the case of magnesium. One important note-this is for supplemental magnesium and doesn’t include what you’re getting from diet. The recommended intake of magnesium for adults is around 350 mg of magnesium per day. Supplementing to Avoid DeficiencyĪlong with trying to eat a diet high in magnesium-rich foods, supplementation with different forms of magnesium is another step to take to keep your magnesium levels up and avoid the health consequences that might come with deficiency.
So, while kale, nuts and legumes, avocados, and unrefined whole grains are all touted as foods with high levels of magnesium, they might not be providing as much magnesium as advertised on the labels. In addition, soil erosion and contamination means that foods aren’t enriched with as much magnesium during the growing process. Modern food manufacturing actually removes a lot of magnesium (and other minerals) naturally present in food. The reason many are struggling with low magnesium might not have to do with the foods we aren’t eating, but rather the foods we are. To put it another way-you’ll feel like absolute crap. Uwitonze2018 If you’re deficient in magnesium, you may also be deficient in vitamin D. We need magnesium in order to fully activate vitamin D and achieve proper levels of hormones, bone health, and general well being. Low magnesium also raises the risk for another health condition-vitamin D deficiency. Several studies have linked a low magnesium status to poor sleep, symptoms of depression, impaired learning and memory, and a worse exercise capacity. Low magnesium can predispose individuals to cardiovascular disease, type 2 diabetes, high blood pressure, irregular heartbeat, and muscle cramping. Why is this an issue? Magnesium deficiency, even a “sub-clinical” one, can lead to negative health conditions. Moshfegh2009 It isn’t just a few people-approximately 50% of Americans consume less than the estimated average requirements or magnesium. Men, who need somewhere around 410 mg of magnesium per day, are only getting 350mg/day, and women, who require about 320 mg of magnesium per day are getting a mere 260mg/day from their diets. Recent surveys indicate that most American adults have an average daily magnesium intake below what is recommended. Magnesium deficiency may actually be more prevalent than once thought. You think you’re getting enough magnesium, but is that really true? Even those who pay the most attention to their day-to-day nutrition might be at risk for micronutrient deficiencies. Maybe you throw in a one-a-day multivitamin to cover your nutritional bases. The Problem of Magnesium DeficiencyĮveryone tries to eat a healthy diet.
Learning more about what each different form has to offer can help you choose the proper magnesium supplement for what ails you. But did you know there are several different types of magnesium? Did you know each has its own unique benefits?
Increasing popularity of magnesium is likely due to its importance to the human body. Quite literally, we can’t survive without magnesium. Magnesium has some important roles in the body-it regulates heart rhythm, helps muscles contract, prevents muscle cramps, stabilizes mood and blood sugar, and is necessary for energy production. This mineral is one you don’t want to miss. In particular, there has been a focus on magnesium. People are finally realizing the important role that essential minerals play in human health.