Magnesium is an important mineral that helps make up our bones, cells, and muscles.
Magnesium Supplements: Benefits, Deficiency, Dosage and Effects
Magnesium is a major mineral that your body uses daily to regulate bodily functions like producing energy, body protein, and muscle contractions. We can get magnesium from a wide variety of food sources, but many of us simply don’t get enough every day. Magnesium supplements are a great way to supplement your diet to ensure you maintain healthy levels of magnesium and avoid health complications. Since magnesium is such a major mineral in our bodily functions, it’s not as simple as popping a pill; there are a few different factors to consider when thinking about magnesium supplements and you should always check with your healthcare professional before taking supplements. Read on to find out how you might benefit from magnesium supplements, and how they can boost your overall health.
Magnesium is an important mineral that helps make up our bones, cells, and muscles. We already get magnesium from some foods, especially leafy greens, whole grains, beans, and nuts, but many of us simply aren’t getting enough. If you follow the Ministry of Health’s suggested intake of magnesium, you’re looking at 300-400 milligrams per day for an average adult. A cup of raw spinach can have up to 20% of your daily magnesium requirement, but how many of us are really getting the equivalent of five cups of spinach per day in our regular diets? Magnesium supplements are a great way to ensure we’re hitting the recommended intake of magnesium every day, especially on days where three healthy, square meals just aren’t a reality.
Magnesium deficiency shouldn’t be taken lightly. In fact, studies have linked low levels of magnesium to serious health conditions. The most surprising part? Many of us are at risk for having low levels of magnesium, without even realizing it. The Australian Bureau of Statistics showed that about a third of adult Australians aren’t getting enough magnesium through their diet. Plus, there’s no easy way to diagnose low magnesium levels. Healthcare professionals usually use a process of elimination and lifestyle examination to figure out if you’re getting enough magnesium. If you regularly consume a lot of coffee, alcohol, refined sugar, soda, and salt, that can also affect your body’s ability to absorb magnesium, putting you at risk for less than the recommended intake of magnesium. Magnesium supplements are an easy way to make sure you keep your levels of magnesium up, without having to overhaul your diet.
Your recommended daily intake of magnesium can depend on a variety of factors, like age, sex, whether you’re pregnant, breastfeeding, or have underlying health issues. Your safest bet is to consult your healthcare professional to ensure you’re a candidate for magnesium supplements and for the correct dosage.. Your recommended daily intake includes both the magnesium you get from food and from supplements.
Magnesium supplements can be used for a whole host of health concerns, like headaches, muscle cramps, post exercise muscle soreness, mild joint pain, sleeping problems, and even mild anxiety. It’s clear that magnesium is a hugely important mineral for our entire body. Magnesium-rich foods that can easily be incorporated into your diet include spinach, black beans, halibut, almonds, avocado, and dark chocolate, but changing your diet isn’t always a reality for everyone. Magnesium supplements can help you achieve the same health benefits on a regular and consistent basis.