Do you actually need to take a magnesium supplement?
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You may have heard the buzz around magnesium.
But what is magnesium, and what can it actually do for you?
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And should you be taking a supplement?
Or can you get enough from food alone?
Magnesium is an important nutrient for your overall health, especially for your heart, muscles and nerves.
And unfortunately, many people in the U.S. consume less than whats recommended.
What Is Magnesium?
Magnesium is an essential mineral found throughout the body and is alsonaturally found in many foods.
While many Americans dont eat enough foods with magnesium, a deficiency per se is not very common.
Health Benefits of Magnesium
Many functions in your body rely on this mineral.
Here are some of the ways magnesium positively impacts your overall health.
Therefore, you might be able to sleep better with less stress and anxiety.
Benefits Your Heart Health
Magnesium is an essential nutrient for your heart health.
Palinski-Wade shares that it helps maintain a regular heart rhythm.
Some research has shown promising benefits of using magnesium to help treat and prevent migraines.
Here are some of the top sources of magnesium:
How Much Magnesium Do You Need?
Magnesium recommendations vary by age, sex and stage of life.
However, certain conditions and circumstances can make this challenging.
Thats when amagnesium supplementmay come in handy.
First, there are several forms of magnesium and how well your body absorbs them varies.
(That’s why it’s a commonsupplement for constipationare popular.)
Lastly, says Amidor, Look for independent verification to ensure the safety and quality of the product.
However, high doses of magnesium from supplements can cause abdominal cramping, diarrhea and nausea.
These are common side effects of magnesium carbonate, chloride, gluconate and oxide.
Also, doses exceeding 5,000 milligrams are considered unsafe and may cause magnesium toxicity.
Who Should Avoid Taking a Supplement?
Additionally, it may help reduce your risk of diabetes and help manage your blood pressure.
Frequently Asked Questions
Its best to take a stab at get enough magnesium through food alone.
Your best bet is to confirm with your doctor the right dosage for you.
No scientific evidence suggests that you should probably limit other vitamins when taking magnesium.
However, your doctor may make some recommendations.
The National Institutes of Health states that taking 5,000 milligrams or more of magnesium may lead to magnesium toxicity.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Magnesium.
Dominguez L, Veronese N, Barbagallo M.Magnesium and Hypertension in Old Age.Nutr.
2020;196(2):375-383. doi:10.1007/s12011-019-01931-z
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