Do you need a magnesium supplement? Experts share deficiency symptoms

It is said that magnesium is a natural remedy for a variety of ailments, but is it really necessary to complement and, if so, how much do you need?

News Digital spoke with multiple health experts about the multipurpose mineral, which plays a role in more than 300 of the enzymatic systems of the body and helps with the production of energy, muscle and nervous function, and the regulation of blood pressure.

Magnesium can help reduce the risk of certain diseases and could help improve sleep, reduce stress and anxiety, and prevent night muscle cramps, sources said.

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The nutrient “supports a stable beat and prevents arrhythmias, works with calcium and vitamin D to maintain strong bones, and helps sensitivity to insulin and glucose metabolism,” said Dr. Heather Viola, primary care doctor with the Mount Sinai health system in New York City in New York, News Digital.

Magnesium can also help with the relief of constipation, migraine prevention and PMS symptoms, according to Eleana Quattrocchi, pharmaceutical and associated professor of pharmacy practice at the University of Long Island in Brooklyn, New York.

Magnesium deficiency signs

Many Americans do not obtain enough magnesium in their diet, according to the Office of Dietary Supplements of the National Health Institutes (NIH).

“The usually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of disease over time,” says NIH’s website.

Studies have shown that up to 15% of people in the United States could experience magnesium deficiency.

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The lack of magnesium can increase the risk of hypertension, cardiovascular disease, type 2 diabetes, headaches by migraine and osteoporosis.

Potential symptoms include insomnia, muscle cramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and cardiac arrhythmias, experts say.

In severe cases, hypocalcemia (low levels of calcium) or hypocalemia (low potassium levels) may occur, according to the NIH dietary supplements office.

Blood analysis can help detect low levels, but viola warned that these tests “are not perfect” because most magnesium are inside the cells, not in serum.

Studies have shown that up to 15% of people in the United States could experience magnesium deficiency.

Certain medical conditions, alcoholism, some medications and a diet that lacks mineral can contribute to magnesium deficiency.

“People with gastrointestinal disease, such as celiac disease or Crohn’s disease, or those who have had a gastric bypass can develop magnesium deficiency,”

How much magnesium do you need?

Daily daily magnesium intake is 310 to 320 mg per day for adult women and 400 to 420 mg per day for adult men.

Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, green leafy vegetables (such as spinach and curly chol), whole grains, yogurt and black chocolate.

While dietary sources are the best way to meet the daily magnesium requirements, supplements are recommended in certain cases, health experts told News Digital.

“A supplement must be taken when a known deficiency or a health condition is present with excessive magnesium losses, such as alcoholism,” Samantha Dieras, registered dietitian and director of outpatient nutrition services at the Mount Sinai Hospital in New York City, told News News News.

Doctors may recommend supplements for patients with magnesium deficiency or for individuals who take certain medications, such as diuretics or proton pump inhibitors who can exhaust magnesium, Viola said.

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It is possible to eat too much supplementation.

“You can get too much magnesium, but mainly of supplements, not food,” Viola said. “It is very safe from the food, since the kidneys eliminate excess.”

According to the expert.

Choose a magnesium supplement

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

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One of the most popular forms is magnesium citrate, which is usually taken orally to raise levels in the body and relieve constipation, according to Healthline.

Magnesium chloride is another good option to correct deficiencies, and also relieves stomach acidity and constipation.

For those who cannot tolerate other forms, magnesium lactate and magnesium evil may be softer in the digestive system, Healthline said.

It is known that magnesium bullfight has potential benefits to regulate the high level of blood sugar and high blood pressure, while L-Treonato magnesium could help support brain health.

“You can get too much magnesium, but mainly of supplements, not food.”

“Magnesium salts used for a soothing effect are glycinated and touched,” Quattrocchi told News Digital.

It has also been shown that magnesium glycence improves sleep, reduces mental health problems and treats inflammatory conditions, according to Healthline.

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People should talk to their doctor before starting magnesium supplements, since they can interfere with some medications and medical conditions.