The mineral magnesium plays an important role in supporting overall health. With over 300 enzymes relying on it, magnesium helps with protein production, bone health, blood pressure regulation, muscle and nerve health, and more. Yet, studies show that many people don’t get enough magnesium from their diets.
Many health problems are associated with magnesium deficiency, including cardiovascular disease, osteoporosis, type 2 diabetes, migraine, and Alzheimer’s disease. There may be symptoms such as fatigue, weakness, nausea, and loss of appetite. People with conditions such as coeliac disease and inflammatory bowel syndrome are at a higher risk, as well as children, older adults, and women postmenopausal.
Many people are at risk of a magnesium deficiency due to a diet high in processed foods, declining magnesium content in crops, and certain prescription drugs that deplete magnesium levels. Eat magnesium-rich foods such as leafy greens, nuts, seeds, and fish to ensure adequate magnesium intake.
You should make sure that you obtain adequate amounts of magnesium in order to maintain a healthy body. It is possible to meet your daily nutritional needs through a balanced diet and the right food choices. Stay ahead of the game and stay healthy by avoiding magnesium deficiency.
Magnesium: The Essential Mineral for Optimal Health
In order to maintain adequate magnesium levels, a healthy diet is essential, as magnesium plays a vital role in a number of bodily functions. Men aged 19-51 should aim for a daily intake of 400-420mg, while women should consume 350-390 mg.
Unfortunately, the magnesium content in fruits and vegetables has decreased over the past 50 years and processing removes up to 80% of the mineral from foods. To ensure optimal intake, consumers can turn to magnesium-rich foods such as almonds, whole grains, green leafy vegetables, and dairy products.
It is important to consult a doctor before taking magnesium supplements, especially if you are an older adult or suffer from a specific health condition. If you take too many magnesium supplements, you may experience adverse effects such as diarrhea, low blood pressure, and mood swings. Furthermore, magnesium supplements may interact with a variety of medications, including antibiotics, heart medications, and antacids.
It is important to keep in mind that magnesium supplements are not a quick fix. A healthy lifestyle, including exercise, adequate sleep, and a balanced diet, is essential to addressing the underlying cause of magnesium deficiencies. Whole foods provide the body with the best absorption of vitamins and minerals.