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magnesium supplements They’re everywhere – lined up on pharmacy shelves and promoted on wellness blogs and social media.
Maybe you have a friend or family member who swears that taking a pill every day will make everything better and better Sleep To reduce muscle spasms.
But do you really need it? Or is it just marketing hype?
What is Magnesium and why do we need it?
Magnesium is an essential metal that the body needs to create and operate over 300 different enzymes.
These enzymes build proteins, and regulate muscle and nerve function, help release energy from our food, and help maintain blood function. The body does not produce magnesium so we have to get it from external sources.
The government recommends a daily intake of magnesium of 310-420 mg for adults and 30-410 mg for children, depending on age and gender.
This can be easily fulfilled by good diet. Foods rich in magnesium include nuts and seeds, whole grains, seafood, meat, legumes and green leafy vegetables.
You can also meet some of your magnesium requirements through dark chocolate. It contains 146 mg per 100 grams of chocolate.
How do I know if I have something wrong?
People at risk for experiencing magnesium deficiency include those with restricted diets, gastrointestinal problems such as Crohn’s and celiac disease, type 2 diabetes, and alcohol dependence. Older adults are also more likely to have a deficiency.
You will only need a magnesium supplement if you have symptoms of magnesium deficiency. One of the most common symptoms is muscle cramps and twitching. Other symptoms to watch out for include reduced appetite, nausea and vomiting, or your heart beating abnormally.
Magnesium deficiency can be properly diagnosed by a blood test given by your doctor. If you need this test, it is covered by Medicare.
In what situations can it help?
Commercially available magnesium supplements have been promoted to prevent and manage muscle cramps. insomnia and help migraine,
While magnesium deficiency is associated with muscle cramps, the cause of most muscle cramps is unknown.
About the authors
Niall Whyte is Professor in the School of Natural Sciences at Macquarie University.
Wai-Jo Jocelyn Chan is a pharmacist and lecturer at UNSW Sydney; University of Sydney.
This article is republished from Conversation Under Creative Commons license. read the original article,
And current evidence does not demonstrate that magnesium supplements can prevent muscle cramps in older adults.
There are conflicting data about whether magnesium use helps with sleep. One study reported that magnesium was able to reduce a person’s sleep time by 17.4 minutes, while another showed no effect.
For migraines, the most recent research shows that taking magnesium supplements 122–600 mg daily for 4–24 weeks may reduce their frequency and severity.
Are magnesium supplements safe?
Magnesium supplements are generally well tolerated.
However, they can cause gastrointestinal discomfort such as nausea, stomach cramps, and diarrhea. Magnesium causes diarrhea by drawing water into the intestine and stimulating movement in the intestine.
It is possible to take too much magnesium and you may overdose. Very large doses, about 5,000 mg per day, can cause magnesium toxicity.
Most research examining the clinical use of magnesium has focused on magnesium in oral formulations.
What other formulations are available?
Since magnesium is a small metal ion, it can pass through the skin – but not easily.
Magnesium bath salts, patches, and topical cream-based formulations may be able to increase the magnesium levels in your blood somewhat.
But due to the amount required per day, pills and foods are a better source.
Things to keep in mind while taking magnesium
Commercially available magnesium products can vary widely in dosage, formulation, and cost. Magnesium supplements contain 150 to 350 mg of the metal per tablet. The dose you need will depend on your age and gender and whether you have any underlying health problems.
Magnesium supplements sometimes include other vitamins and minerals, such as vitamins C and D, and metals. CalciumChromium and manganese. So it’s important to consider the total dosage if you’re taking other vitamins and supplements.
Many magnesium supplements also contain vitamin B6. While this vitamin is important for supporting immune systemExcessive consumption can cause serious health problems. If you’re already taking a B6 supplement, a magnesium supplement that also contains it may put you at risk.
What if you are considering supplements?
If you think you may have a magnesium deficiency, talk to your doctor who may order a blood test.
If you suffer from migraines, cramps or poor sleep, talk to your doctor or pharmacist who can advise on the underlying cause and monitor you. It may be that lifestyle changes or alternative treatments are more suitable for you.
If you decide to take a magnesium supplement, check that you aren’t taking too much of any other vitamins or minerals. A pharmacist can help choose the most appropriate supplement for you.