How to naturally increase magnesium in the body (and why this nutrient is important)

In recent months, there has been a lot of talk on social media about the importance of magnesium supplements.

Many suggest that symptoms such as trouble sleeping, tight muscles, and low energy are signs that you are magnesium deficient and should take a magnesium supplement.

It turns out that many of us probably do they are deficient in magnesium.

According to some research, most people do not consume the recommended amount of magnesium to meet the body’s needs.

It is also estimated that in developed countries between 10 and 30% of the population has a slight magnesium deficiency.

Magnesium is one of the many micronutrients that the body should remain healthy.

It is essential in helping more than 300 enzymes carry out numerous chemical processes in the body, including those that make protein, strengthen bones, control blood sugar and blood pressure, and keep muscles and nerves healthy.

Magnesium also acts as an electrical conductor that helps the heart beat and muscles contract.

Considering the importance of magnesium for the body, if you don’t get enough of it, its deficiency can cause a number of health problems.

But even though most of us are probably deficient in magnesium, that doesn’t mean you have to take supplements to make sure you’re getting enough.

In fact, with proper planning, most of us can get all the magnesium we need. with the food we eat.

Signs of deficiency

Most people with magnesium deficiency go undiagnosed because blood magnesium levels do not accurately reflect how much is actually stored in our cells.

It should also be mentioned that the signs of low magnesium levels only become apparent when you are deficient.

Symptoms include weakness, loss of appetite, fatigue, nausea and vomiting.

But the symptoms you experience and their severity will depend on how low your magnesium levels are.

If left unchecked, magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraine headaches, and Alzheimer’s disease.

Although anyone can develop a magnesium deficiency, certain groups are at greater risk than others, including children and adolescents, the elderly, and postmenopausal women.

Disorders like celiac disease and inflammatory bowel disease, which make it difficult for the body to absorb nutrients, can make you more prone to magnesium deficiency, even with a healthy diet.

People with type 2 diabetes and alcoholics are also more likely to have low magnesium levels.

In addition, the vast majority of people in developed countries are at risk of magnesium deficiency due to chronic diseases, certain prescription drugs (such as diuretics and antibiotics, which deplete levels of the mineral), reduced magnesium content in crops, and diets high in processed foods.

You can get enough in your diet

With the many problems that can arise from low magnesium levels, it’s important to make sure you’re getting enough of it in your diet.

The recommended amount of magnesium that a person should take in daily will depend on their age and health.

But in general, men aged 19 to 51 should consume between 400 and 420 mg per day, while women should consume between 310 and 320 mg.

Although fruits and vegetables now contain less magnesium than 50 years ago, and processing removes about 80% of this mineral from food, it is still possible to get all the magnesium you need in your diet if you plan carefully.

Foods like nuts, seeds, whole grains, legumes, green leafy vegetables (like kale or broccoli), milk, yogurt, and fortified foods are rich in magnesium.

Just 28 grams of almonds contain 20% of an adult’s daily need for magnesium.

Although most of us will be able to get all the magnesium we need from the foods we eat, certain groups (such as the elderly) and people with certain health conditions may need a magnesium supplement.

But It’s important to talk to your doctor before you start taking supplements..

While magnesium supplements are safe at suggested doses, it is important to only take the recommended amount.

Eating too much can cause certain side effects, such as diarrhea, moodiness, low blood pressure.

It is also important that people with kidney failure do not take them unless prescribed.

Magnesium can also weaken the effectiveness of several medications, including some common antibiotics, diuretics, and heart medications, along with over-the-counter antacids and laxatives.

This is why it is important to consult a doctor before taking magnesium supplements.

Magnesium supplements are not a quick fix. While they may be necessary at times, they will not address the underlying causes of your deficiency, such as certain medical conditions that may contribute to low levels.

That’s why it’s important to focus on maintaining a healthy lifestyle, including exercise, plenty of sleep, and a balanced diet.

And it must be emphasized that vitamins and minerals are better absorbed by the body when they come from whole foods.