How to Know if I Should Take Magnesium and How Much My Body Needs
You have emphasized over and over again the importance of taking vitamins and minerals. The dairy industry has inundated you with billboards about the benefits of calcium. Juice brands are releasing one ad after another to make you aware of your need for vitamin C. Even your mother has probably yelled at you to get outside more often so you can get more vitamin D from the sun. There’s a nutrient that’s getting a lot of attention lately without being advertised: magnesium.. But do you know when is the best time to take it?
You’ve probably heard of this mineral before, but may not have realized its importance. Magnesium is an essential mineral, meaning the body needs it to function but does not produce it itself.. In order for our bodies to function properly, we need to get enough of it through foods rich in magnesium, such as pumpkin seeds and almonds, or through supplements.
It has recently become popular on social media through channels like TikTok and Instagram, with influencers promoting its benefits. They claim to improve sleep, muscle relaxation and bowel function.. Is it worth such fame? We asked New York-based nutrition expert Bianca Tamburello, RDN, to explain the real health benefits of magnesium.
Magnesium supplements
Magnesium citrate capsules
Magnesium glycinate
Magnesium oxide
What are the health benefits of magnesium
Although magnesium deficiency is not common among healthy people, it is important to ensure that you consume the optimal amount. Research shows that low magnesium intake increases the risk of type 2 diabetes, hypertension, inflammation, heart disease, stroke, migraines, asthma and colon cancer. According to Tamburello, Getting enough magnesium is also important to help your body properly absorb calcium and potassium, two other important minerals. According to nutritionists, magnesium supplementation has been confirmed to be beneficial for women.
Magnesium has also been shown to promote muscle relaxation through its assistance in regulating calcium. It may also help with nerve control and transmission, which affects neuromuscular coordination. According to the University of Michigan, magnesium oxide, a special type of magnesium, helps increase the amount of water in the intestines, which helps relieve constipation.
Part of the recent popularity of magnesium is due to promotion as a possible sleep aid, but the science is less clear. A detailed review of the data will be published in 2021 in the journal BMC Complementary Medicine and Therapies. found that adults taking magnesium supplements slept more than those taking a placebo.. However, the difference was not significant enough to draw a definitive conclusion. More research will be needed to confirm its effect.
How much magnesium do you need daily
According to the National Institutes of Health, Men should consume 400 to 420 mg of magnesium per day.. Supplements may be an option if you are having trouble reaching this amount and your doctor advises you to do so.
However, it’s possible to get too much of a good thing, so it’s important to consult your individual needs before starting to take a magnesium supplement, Tamburello says. Taking too much magnesium as a supplement can cause symptoms such as diarrhea, nausea, and abdominal pain.
“Taking magnesium supplements isn’t right for everyone, so you should talk to your doctor before you start taking them,” he says. Although high levels of magnesium do seem to have some beneficial effects. – were associated with a lower risk of osteoporosis and diabetes, as well as a reduction in migraine symptoms (if magnesium levels were low) – explains Tamburello – too much has its risks. It can be toxic, he said. According to the National Institutes of Health, Adults should take no more than 350 mg of a magnesium supplement per day.. Additionally, the Dietary Guidelines for Americans recommends that men ages 31 and older get 420 mg of magnesium per day from food alone or in combination with food and supplements.
“It’s important to note that the daily value of magnesium supplementation (350 mg) is lower than the total recommended daily intake of magnesium,” explains Tamburello. “This is because the body reacts differently to the concentrated amounts of minerals and vitamins contained in supplements.”
What foods contain magnesium?
“You can do this, especially if you eat foods rich in magnesium, such as pumpkin seeds, chia seeds, salmon, almonds and almond butter, peanuts and peanut butter, raisins and chickpeas,” says Tamburello. Fruits such as guava, banana and dried figs are also rich in magnesium, as are vegetables such as spinach and chard.
Ana María Lajusticia Total Magnesium 5 by Ana Maria Lajusticia
Ana María Lajusticia Total Magnesium 5 by Ana Maria Lajusticia
Now 27% discount
If you have confirmed with a healthcare professional that you need more magnesium, Tamburello recommends first trying to increase levels through diet rather than supplements.. In addition to magnesium, natural sources contain other essential vitamins and minerals.
Talk to your doctor if you think you have a magnesium deficiency. A healthcare professional can help you determine whether you can get better simply by changing your diet or whether adding supplements would be helpful.
Emilia Benton is a freelance writer and editor based in Houston. In addition to Runner’s World, she has contributed health, fitness and wellness content to Women’s Health, SELF, Prevention, Healthline and the Houston Chronicle, among other publications. She is also an 11-time marathon runner, a USATF Level 1 Certified Running Coach, and an avid traveler.
Corey Ritchie, NASM-CPT, is the associate health and fitness editor for Men’s Health magazine and a certified personal trainer and group fitness instructor. You can find more of his work at HealthCentral, Livestrong, Self and more.