Magnesium deficiency signs and how to choose the correct supplement

Magnesium is said to be a natural remedy for a variety of diseases – but is it really necessary to supplement, and if so, how much you need?

Fox News Digital spoke to many health experts about Metal purposesWhich plays a role in more than 300 body enzyme systems and helps in energy production, muscle and nerve function and regulating blood pressure.

Magnesium may help reduce the risk of certain diseases and can help improve sleep and reduce Tension and anxietySources said that night muscle spasms.

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Supports nutrients “a Stable pulses It prevents irregular heartbeat, works with calcium and vitamin D to maintain strong bone strength, and helps insulin sensitivity and glucose metabolism. ”

Magnesium can also help terrorism Prevention of migraines The symptoms of PMS, according to Alina Kataruke, a pharmacist and associate professor in pharmacy at Long Island University in Brooklyn, New York.

Magnesium deficiency signs

Many Americans do not get enough magnesium in their diet, according to the National Health Institutes Office (NIH) for nutritional supplements.

“Usually, low societies stimulate changes in biochemical paths that can increase The risk of developing the disease Over time, “National Institutes of Health.

Studies have shown that up to 15 % of people in the United States can suffer from magnesium deficiency.

The main study indicates that the common daily vitamin may slow biological aging

Magnesium deficiency can increase the risk of high blood pressure, cardiovascular disease, Type 2 diabetesMigraines and osteoporosis.

Possible symptoms include insomnia, muscle spasms, constipation, nausea, vomiting, fatigue, weakness, numbness, tingling, personality changes and irregular heartbeat, experts say.

In severe cases, a lack of blood luxury (low calcium levels) or hypothalamus (low potassium levels) may occur, according to the National Health Institutes Office of nutritional supplements.

Blood tests can help discover low levels, but Viola has warned that these tests are “not perfect” because most magnesium is inside the cells, not in the serum.

Studies have shown that up to 15 % of people in the United States can suffer from magnesium deficiency.

Some medical conditions, alcohol addiction, some medications and diet that lacks minerals may contribute to magnesium deficiency.

“People are with them DigestiveSuch as digestive disorders or Crohn’s disease, or those who suffer from stomach overcoming may develop magnesium deficiency, “said Soo Eleen Anderson Heinz, a spokesman for the Academy of Nutrition and Nutrition Science and a registered nutritionist who owns 360 armies and women in Massachusetts, Fox News digital.

How much magnesium you need?

Eating the recommended daily magnesium from 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.

“The majority of magnesium are found in the plants that are loved by nuts, seeds and beans,” Anderson Heinz told Fox News Digital. “To return to it, 1 ounce (two tablespoons) of pumpkin seeds provide 156 mg of magnesium and 1 ounce of Xia seeds is 111 mg (26 % DV) of magnesium.”

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Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy vegetables (such as spinach and turnip), whole grains, milk and dark chocolate.

while Food sources It is the best way to meet daily magnesium requirements, it is recommended to use nutritional supplements in some cases.

“A supplement should be taken when there is a well -known deficiency or a health condition with excessive magnesium losses, such as alcohol addiction,” Nutrition services At Mount Sinai Hospital in New York City, Fox News Digital told.

Viola pointed out that doctors may recommend doctors with annexes for patients with magnesium deficiency or for individuals who take certain drugs, such as diuretics or proton pump inhibitors that can exhaust magnesium.

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It is possible to take a lot of supplements.

“You can get a lot of magnesium, but mainly of nutritional supplements, not food,” said Viola. “It is very safe from food, as it eliminates the kidneys on the surplus.”

Excessive costs of diarrhea, nausea and lethargy can cause the expert.

Choose a magnesium supplement

Magnesium supplements come in different shapes for different purposes, which are absorbed in different ways.

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One of the most popular shapes is magnesium jackets, which are usually taken orally to raise levels in the body and DiluteAccording to the healthline.

Magnesium chloride is another good choice to correct shortcomings, and also reduces heartburn and constipation.

For those who cannot withstand other forms, magnesium and magnesium lactate may be the most kind on the digestive system, he pointed out.

It is known that magnesium toars have possible benefits to regulate high blood sugar and High blood pressureWhile the L-thethonate can help support the health of the brain.

“You can get a lot of magnesium, but mainly of nutritional supplements, not food.”

“Magnesium salts used for a calm effect are glesen and azamine,” Quattrocchi told Fox News Digital.

It was also found that magnesium glyckens Sleeping improvementReducing mental health problems and treating inflammation, according to the Healthline.

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Individuals should speak with their doctor before starting magnesium supplements, as it may interfere with some medications and medical conditions.