Suddenly, everyone Magnesium supplements. It is the main component in #SlePygirlmocktailsThe powders moved in strict cherry juice and the Pyrepine soda, which is a clear cocktail of the millennial generation. Your co -workers show magnesium ilnesis before bed instead of melatonin, because he claims to heal insomnia, constipation and existential awe. People seem to be particularly interested in improving their time and pillow. Last year, Search operations in Google For “any magnesium is the best for sleep” and “i.e. magnesium that makes you tube” it may double more than weakness.
Magnesium is necessary to maintain a healthy cardiovascular system. It is also one of the most abundant minerals in the human body, running More than 300 vital chemical reactionsFrom protein synthesis to nerve function and blood sugar regulation. It supports bone structure and helps in calcium and potassium shuttle through cell membranes, a process that allows muscle contraction and natural heart rhythms.
You can get it from foods such as legumes, leafy vegetables, whole grains, or from immune foods and nutritional supplements. The question is: Do you need a complement?
Symptoms of magnesium deficiency
While the basic minerals of public health, many people do not get enough magnesium. This is partly due to the fact that magnesium is often found in high fiber foods, and a large part of Americans does not consume adequate fibers, according to the registered nutritionist Sue-elalen anderson-Hynynes. This research confirms: More than 90 percent of women And 97 per cent of men fail to meet the recommended daily entrance for dietary fiber.
The elderly are especially at risk, as the body’s ability to absorb magnesium decreases with age. Health conditions such as Crohn’s disease or kidney disease, alcohol abuse, and the use of diuretics can lead to the exhaustion of magnesium.
Anderson Haynes notes that magnesium deficiency (Also known as hypomagnesemiaIt can lead to a group of symptoms, such as headache, nausea, constipation, tremors, heart palpitations, and muscle pain. Chronic magnesium deficiency can increase the risk of high blood pressure, osteoporosis, insulin resistance and type 2 diabetes.
Benefits of magnesium supplements
There are several forms of magnesium supplements, including:
- Magnesium: It is often considered a treatment for accidental constipation.
- Magnesium lyllinate: Often it takes to sleep better and reduce anxiety.
- Magnesium oxide: Often it is taken for constipation or indigestion.
- Magnesium L-thethonate: It is often taken for a better sleep, cognitive function, and reducing stress.
- Magnesium chloride: It is often taken as an electricity renewal and its laxative effect.
Dietary supplements are very useful for people with certain deficiency, however Early research indicates Possible benefits of specific circumstances, including migraines, insomnia and cardiovascular diseases.
“It is really ignorant that magnesium can help in an irregular menstrual cycle in terms of ensuring that you do not suffer from severe cramping,” says Anderson Heinz, who adds that it may benefit women in menopause and menopause. Clinical, it may be part of the treatment of pregnancy complications such as pregnancy poisoning and eclampsia.
Can you take a lot?
the Recommended food dedicated 320 milligrams per day for women and 420 milligrams per day for men. These are the amounts that most people can reach with a balanced diet; The healthy kidneys organize magnesium levels, and the excess is excreted when eating magnesium is high and keeps it when it is low.
Daily supplements of less than 350 milligrams are generally safe for healthy adults. “If you take a lot of magnesium, you are likely to get diarrhea, because it relieves the intestine,” says Anderson Heinz. Other side effects include nausea, intestinal discomfort, at very high levels of magnesium (usually from excessive use of laxatives or antacids), low blood pressure, muscle spasms, breathing problems, and in rare cases, heart attack. People with kidney disease are at the highest risk of toxicity.
Should you complete?
For most healthy adults, magnesium supplements are not necessary. If you are struggling with migraines, insomnia, or other cases where research indicates health benefits, they may be worth trying – but talk first with a healthcare professional.
Otherwise, focus on magnesium -rich foods. These include, but not limited to: legumes (beans, lentils, chickpeas), leafy vegetables (artichoke, turnip, spinach), whole grains (oats, barley, quinoa), nuts (almonds, cashews, peanuts), fruit (banana, avocado, avocado, and drying them.
If you decide to take any nutritional supplements, “Look for a seal or testimony indicating that GMP (good manufacturing practices) or NSF,” says Anderson Heinez, stressing the importance of third -party tests and verification, given that the FDA does not regulate nutritional supplements in the United States.
Meet the experts
- Suly Enderson Heinz, MS, RDN, CDCes, a spokesman for the Academy of Nutrition and Nutrition and Founder 360gels and women.
Energy with unlimited access to wired. Get the best reports in its class and the content of the exclusive subscriber, which is very important to ignore. Subscribe today.