Magnesium and other minerals are vital for human health. There are over 2000 minerals on Earth, and they are elements on the Earth and in natural food that our bodies need to function and develop normally. Health minerals include calcium, phosphorus, potassium, sodium, chloride, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, magnesium, and selenium. We will cover them all in our Mineral series.
Magnesium
Magnesium is essential because it’s involved in muscle, nerve, and bone health and takes part in making protein. It also helps to regulate blood sugar and blood pressure levels.
Deficiency can cause type 2 diabetes, osteoporosis, migraines, high blood pressure, and even heart disease or stroke.
The recommended dietary allowance (RDA) for magnesium for adult men is 410–420 mg/day and 320–360 mg/day for adult women. This includes magnesium from all sources food, beverages, supplements, and medications.Â
What causes deficiency (hypomagnesemia)
These issues can cause low magnesium:
- Poor diet
- Type2 diabetes
- Digestive problems
- Long-term diarrhoea
- Chronic stress
- Long-term use of diuretics
- Some medications
Symptoms of magnesium deficiency
Hypomagnesemia may have these symptoms:
- Irregular heartbeat
- Nighttime leg cramps
- Nausea
- Constipation
- Headaches
- Numbness or tingling in the legs or hands
- General body weakness
- Osteoporosis
- Tremors
- Mental health issues
- Restless legs
Best food sources to get magnesium
It’s best to get minerals and vitamins from natural food.
- Spinach
- Cashews
- Almonds
- Pumpkin seeds
- Chia seeds
- Avocado
- Legumes
- Dark chocolate
- Fatty fish
- Bananas
- Leafy greens
Supplements
It’s always best to get minerals from a natural source, but sometimes we need the help of supplements. Make sure that supplements are of good quality and from a trustworthy brand. There are also topical magnesium products like creams, bathsalts, sprays, and oils that can aid leg cramps and mussel tenderness.
Different types of magnesium supplements
Magnesium supplement has different forms and uses. The body absorbs some types better than others. Some types are also used to treat different health issues.
- Citrate – common and easily absorbed. Used to treat deficiency and constipation.
- Oxide – less easily absorbed. Used to treat digestive issues and migraines.
- Chloride – easily absorbed. Used to treat deficiency and in topical products.
- Lactate – easily absorbed and gentle to the digestive tract. Used also as additive in foods and drinks.
- Malate – easily absorbed and gentle to the digestive tract. Less lactating than some other forms.
- Taurate – may help regulate blood sugar levels and aid high blood pressure.
- L-threonate – easily absorbed. Used with brain-related issues like depression.
- Sulfate – has an unpleasant taste. Used to treat constipation and in topical products.
- Glycinate – easily absorbed. Can improve sleep and aid heart health. May have a calming effect.
- Orotate – easily absorbed and has a less laxative effect. It can promote heart health. Popular among athletes.
If you use medication or have some specific use in mind for magnesium, consult your healthcare provider.
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