Magnesium is the fourth most abundant mineral in your body, and your body cannot function properly without it. Nutrients are essential for hundreds of body processes and many other vital bodily functions – from producing energy to building important proteins like your DNA.
Food sources of magnesium include legumes, nuts, seeds, and raw vegetables. Small amounts are found in meat and fish. However, despite its importance, research shows that about 50% of people in Western Europe and the United States do not get enough of these essential minerals. Also, low levels of magnesium are linked to many health conditions, such as type 2 diabetes, heart disease, and Alzheimer’s.
Getting enough magnesium is important to keep your body functioning properly. Although it is possible to get a sufficient amount of this mineral from your diet, taking a supplement can be helpful if you are struggling to meet your dietary needs or are deficient.
Taking magnesium supplementation and correcting deficiency has been linked to health benefits. This includes a lower risk of conditions such as heart disease and the development of hypertension, mood swings, and blood sugar control.
It can lower blood pressure
Taking magnesium supplements can help lower blood levels. Studies show that people with high blood pressure can improve if they supplement with this mineral.
In fact, one review of 22 studies found that supplementation with 410 mg of magnesium daily was associated with a decrease in 3-4 mm Hg in systolic blood pressure (maximum number) and a decrease in 2-3 mm Hg in blood. diastolic pressure (number below).
Similarly, a recent review of 34 studies concluded that taking approximately 350 mg per day of magnesium on an average of 3 months significantly reduced systolic blood pressure by 2.00 mm Hg and diastolic blood pressure by 1.78 mm Hg.
May the situation improves
Some studies link low levels of magnesium with depression, which has led researchers to question whether supplementing the mineral can help treat this condition.
One randomized controlled trial of elderly adults with type 2 diabetes, magnesium deficiency, and depression found that 450 mg of magnesium daily was effective as a 50 mg dose of Imipramine anti-depressant to improve depressive symptoms.
Another six-week study of 126 people with mild or moderate depression found that those who took 248 mg a day of the mineral, along with their regular treatment, reported significant improvement in depression scores.
However, these studies were not blinded, which means that participants are aware that they are getting minerals, which may affect the results.
May you receive blood sugar control
Magnesium plays an important role in insulin and glucose metabolism. Many people with type 2 diabetes – a condition that affects blood sugar control – are deficient in this ingredient.
In part, this is because high blood sugar or insulin levels can increase the amount of this element you lose through your urine. It has been suggested that taking magnesium supplements can improve insulin resistance, a metabolic problem when your cells do not respond to insulin.
Insulin is an important hormone that helps control your blood sugar levels. Therefore, improving insulin resistance can promote better blood sugar control – especially for people with diabetes.
In a 3-month study, people with type 2 diabetes who took 300 mg a day of magnesium saw a significant decrease in fasting and post-fasting blood sugar levels compared to the placebo group.
Also, the review found that taking magnesium supplements for more than four months had a positive effect on insulin sensitivity and blood sugar control.
Although further research is needed, magnesium supplements appear to be effective in helping control blood sugar in people with type 2 diabetes.
May it reduces the risk of heart disease
Low magnesium levels are linked to an increased risk of heart disease. This is because its low levels of minerals adversely affect the risk factors for heart disease such as the control of blood sugar and blood pressure.
A recent review of 28 studies concluded that magnesium supplements have a positive effect on some of the leading causes of heart disease in people with type 2 diabetes by lowering blood pressure, cholesterol levels, and fasting blood sugar.
This means that taking magnesium supplements can help reduce the risk factors for heart disease, especially for people with the condition.
May migraine improve
Low levels of magnesium are linked to migraine, a condition characterized by headaches, recurrent headaches. One 12-week study found that people with migraines who took a daily supplement containing 600 mg of magnesium experienced 42% fewer migraine attacks, and the attacks were less severe. A review of 5 studies has shown that treating migraine with 600 mg of magnesium – a high-dose dose – is safe and effective.
Side effects of Magnesium
Although magnesium supplements are generally considered safe, you should check with your healthcare provider before taking them – especially if you have a medical condition. Mineral supplementation can be safe for people who are taking a stomach ache, heart medication, or antibiotics.
Most people who take magnesium supplements do not have any side effects, but they can cause stomach problems, such as diarrhea, nausea, and vomiting – especially in large doses.
It is important to note that people with kidney problems are at greater risk of experiencing side effects related to these supplements. Also, the evidence suggests that magnesium supplements benefit people who do not have enough.
How Much Should You Take Magnesium?
A high magnesium diet includes whole healthy foods such as whole grains, nuts, seeds, and legumes. While it is possible to get a recommended daily amount of minerals – 400-420 mg for men and 320-360 mg for women – per diet alone, many modern diets are low in magnesium-rich foods. If you cannot get enough magnesium in your diet and if it is safe to do so, you may want to take a supplement.
How Much Should You Take?
The recommended dosage for magnesium supplements is 200-400 mg per day, depending on the type of product.
This means that the supplement can give you 100% or more of the reference daily intake (RDI).
The Food and Nutrition Board of the Institute of Medicine in the United States has set an unbearable upper limit of 350 mg per day of supplemental magnesium – below which you may experience adverse digestive effects.
If you are deficient, you may need a higher dose, but you should consult your healthcare provider before taking larger doses of magnesium that exceed the RDI.
What are the side effects of taking magnesium?
When taken in very large amounts (greater than 350 mg daily), magnesium is possibly unsafe. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
When should you not take magnesium?
Check with your health care provider if you are taking any medicine before taking magnesium. Risks. People with diabetes, intestinal disease, heart disease, or kidney disease should not take magnesium before speaking with their health care provider.
Does magnesium make you gain weight?
Reduced magnesium in the body has been linked to insulin resistance that could lead to weight gain.
Can taking magnesium cause hair loss?
While iron and zinc help with hair's shine and luster, magnesium plays an important role in promoting follicle hair growth, which results in healthy hair growth. Most experts agree that magnesium is nature's anti-stress mineral, which is a major component in hair loss.
What should you not take with magnesium?
Taking magnesium with these medications might cause blood pressure to go too low. Some of these medications include nifedipine (Adalat, Procardia), verapamil (Calan, Isoptin, Verelan), diltiazem (Cardizem), isradipine (DynaCirc), felodipine (Plendil), amlodipine (Norvasc), and others.
What vitamins should not be taken with magnesium?
Large doses of minerals can compete with each other to be absorbed. Don't use calcium, zinc, or magnesium supplements at the same time.
What medications should not be taken with magnesium?
Fluoroquinolone and tetracycline antibiotics, bisphosphonates, and levothyroxine may be affected by aluminum and magnesium; therefore, doses of these drugs should not be taken within two hours of aluminum or magnesium consumption.