Table of Contents
What Is Magnesium?Magnesium is an essential mineral that plays a vital role in maintaining the body healthy. This mineral, magnesium, is found in every cell of the body, it supports energy production, RNA and DNA synthesis and muscle function.
How to use Magnesium?Ways of magnesium intake. Magnesium can be taken in several ways, but the most natural way is through leafy green vegetables, whole grains, seeds, nuts (especially almonds), and seafood. A balanced diet that includes these foods, will help your body meet the daily magnesium requirements. Other foods that you might consume more often on your day-to-day basis is through dairy products, chocolate (dark), and caffeine. however, some over the counter supplements you may find are: magnesium citrate, magnesium oxide and magnesium glycinate.
Magnesium DosageThis mineral, magnesium, is one of the most relevant minerals we need daily for our body to function correctly. It is required for maintaining healthy bones, for proper function of our muscles, nerves as well as helping our stomach neutralize acid through the intestine. Understanding the recommended dietary allowance for magnesium varies by age, sex, and life stage to maintain optimal health.
Dosage: Mouth and IVFor general health, the daily Recommended Dietary Allowances (RDA) for 18-30 years for men is 400mg and women 310mg; for 31+ years is 420mg for men and 320mg for women. For constipation, the body may require some types of magnesium; 8.75-25g of magnesium citrate, 2.4g of magnesium hydroxide, 10-30g of magnesium sulphate. Magnesium salts are great also for occasional treatment of constipation, these salts should be taken with a full 8 oz glass of water. For low levels of magnesium in the blood (hypomagnesemia) the required dosage starts from 3 grams of magnesium sulphate, taken every six hours for four doses; avoid magnesium oxide and magnesium carbonate. By IV the required starting dose is 1 gram of magnesium sulphate every six hours. For indigestion (dyspepsia) the required dosage is 4001200mg of magnesium hydroxide used up to four times daily. If your body starts lacking this mineral, you will manifest something called Hypomagnesemia, which is magnesium deficiency, which it can manifest in diverse ways. One of the early and most common symptoms are muscle cramps and spasms, which they may occur in the legs, feet, and other muscle groups. As well as nerve function, a deficiency can led to symptoms like tingling, numbness, and abnormal nerve sensations. You may start feeling fatigued and weak when low levels of magnesium in the body, which it is essential to produce energy. Other quite common and easy to spot are high blood pressure, irregular heartbeat which will lead you to migraines; magnesium is necessary for maintaining a regular heart rhythm, it helps relax the blood vessel walls so lacking from it may contribute to high blood pressure. It is relevant to remember that these and other symptoms can be caused by factors other than magnesium deficiency, so consulting a healthcare provide will support you and determine whether a proper evaluation is necessary.
Health Risks From Excessive Magnesium.
What are the side effects of too much magnesium?This mineral, plays a crucial role in many bodily functions, taking excessive amount also will not lead you to solving all the problems it will lead to certain health risks and side effects. Arrhythmia and heart failure is a profoundly serious side effect you should be considering getting checked immediately. The first symptoms are palpitations, chest pain or dizziness. As the heart’s electrical system is responsible for coordinating contractions to maintain an effective pumping rhythm, so arrhythmia can manifest in:
- Bradycardia: a slower-than-normal heart rate.
- Atrioventricular block (AV Block): a type of heart block that affects he electrical signals between the ventricles and the atria.
- Asystole: a cardiac arrest characterizes by a complete absence of electrical activity in the heart.
- Avoid taking magnesium if you have kidney problems, unless advised.
- Follow the recommended dosage and instruction written on the product or by a healthcare provider.
- Consul with your doctor before taking any magnesium supplement.
- Ensure proper hydration.
- If you experience unusual side effects, quit taking it immediately and seek medical attention.
Serious health concerns combined with magnesium.If you have any health concerns that you live with like:
- Diabetes: poorly controlled diabetes reduces how much the body absorbs magnesium, it may increase the risk of deficiency.
- Alcohol: high intake of alcoholic drinks increases the risk of magnesium deficiency.
- Kidney problems: such as kidney failure, when kidneys do not work well, they will have trouble clearing magnesium from our body. Before intaking any magnesium, seek medical help, as it may cause magnesium to build up to dangerous levels.
- Bleeding disorders: in theory, taking magnesium will increase the risk of slowing down blood clotting, and it might increase the risk of bleeding or bruising in people with bleeding disorders.
What to not combine magnesium with:Magnesium can be extremely dangerous when mixed with other drugs, potentially leading to severe side effects. Some instances of substances and medications that may have dangerous interactions with magnesium:
- Antibiotics: Quinolone, Aminoglycoside, Tetracycline, some of these antibiotics are not appropriate to be mixed with magnesium. They might cause muscle problems (Aminoglycoside) if you are taking both magnesium and Quinolone antibiotics you may decrease the effectiveness of the antibiotic. To avoid this interaction, take Quinolone at least 2 hours before magnesium supplements. The last one, Tetracycline, mixing it with magnesium, will decrease how much antibiotic the body absorbs; to avoid this happening, take the antibiotics at least 2 hours before taking any magnesium supplements.
- Antacids: taking antacids together with magnesium might reduce the laxative effects of the magnesium, as they can interfere with the absorption of other medications.
- Blood pressure medications: certain medication for blood pressure where they work by blocking calcium entering cells, might interact with magnesium supplements; as magnesium blocks calcium from entering cells. Taking blood pressure medication with magnesium supplements might cause the blood pressure to go too low. Close monitoring may be necessary under medical supervision.
Magnesium and healthy diets.
H3 different forms of magnesium:Magnesium is one of the best minerals for the body, found in nature and in supplements for individuals who follow a good diet and a healthy lifestyle. Some food sources rich in magnesium can be:
- Avocado: plenty of beneficial nutrients such as vitamins, fibres, and minerals, magnesium, and potassium.
- Whole grains: oats, brown rice, and quinoa.
- Fish: certain seafood like salmon and mackerel contain high magnesium.
- Nuts and seeds: cashews, flaxseeds, almonds, and pumpkin seeds.
- Leafy green vegetables: kale, spinach, and Swiss chard.
- Dark chocolate: with its high cocoa content (70% or more) this is a delicious source of magnesium.
- Yogurt: wither plain or Greek yogurt is a reliable source of magnesium intake.
- Magnesium glycinate.
- Magnesium citrate.
- Magnesium oxide.
- Magnesium malate
- Magnesium laurate.
Magnesium and health conditions.
Minor health concerns when taking magnesiumMagnesium supplementation has been suggested as a potential treatment and support in many medical cases. While every individual experiences may vary, there is some scientific evidence to support its effectiveness.
H3: here are some medical cases:
- Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms that an individual encounters a couple of days before their menstrual cycle. These can typically show during half the menstrual cycle, known also as luteal phase. It has been studied and proven that magnesium helps with muscle relaxation and cramps, as a mood stabilization and water retention or bloating.
- Depression: when an individual experiences depression we often think as strong, deep, and sad emotions; however, it is an overly complex subject as it varies from individual to individual, depending on life situations. If you are experiencing depression, we suggest that you seek professional help, depending also on the severity of the situation often medication, therapy and lifestyle changes may be helpful. Some research, however, suggests that magnesium deficiency may be related to an increased risk of depression, even though the relationship between magnesium and depression is complex, it is a condition that requires a deep and comprehensive treatment.
- Osteoporosis: this is a medical condition that affects the bone, their density to be precise. It happens when the body does not produce enough bone, as a result all the bones in the body become weak and brittle. Magnesium, however, plays a crucial role in this medical condition, as a well known mineral that contributes to overall bone health. Adequate magnesium levels are essential for the bone formation, working together with calcium and vitamin D; as well as some proven studies that show that positive magnesium intake increases the bone mineral density (BMD). These associations may be promising, however is always best to consult a professional and take the right medication, depending on the severity, meanwhile, magnesium is the most natural and safest mineral that helps the body in many ways, as we have discussed now, bone health as well.
Groups at risk of magnesium inadequacy.The word ‘inadequacy’ often refers of something not right, so magnesium inadequacy refers to some situations where individuals lack the proper intake of the mineral in their body, often being below the recommended or even the minim amount needed. It may occur when people are not eating foods with low magnesium levels, or even a poor absorption of the supplement when being inconsistent.
What are the groups affected by magnesium inadequacy?
- Older adults: as an individual ages, their ability to absorb vitamins, minerals, or in this case, magnesium, diminishes. Often, in these cases older adults tend to take stronger supplements, depending on their level of absorption or what their professional healthcare suggests.
- Diabetes 2: especially with this uncontrolled diabetes, individuals with this condition usually something called diuretics, contributes to magnesium loss. It can be found with an elevated level or magnesium excretion through time.
- Pregnancy: pregnant women, experience a fast magnesium decrease due to the baby development and growth in the womb. Best intake is the natural magnesium through food.
- Athletes: intense and regular exercise is good, but not when your body fails to keep up with you. As intense exercise often leads the body to be more fatigued, weak, or even sore, excessive exercise increases loss of magnesium, especially through sweat and urine. People who like to exercise or even professionals, should have a good balanced diet with natural sources of magnesium to meet their wanted performance.