Magnesium is a nutrient the body needs to stay healthy. Magnesium is important for many processes carried out by the body. For example, it regulates muscle and nervous system function, blood sugar levels, and blood pressure. It also helps form protein, bone mass and DNA (the genetic material present in cells).
What foods are sources of magnesium?
Magnesium is naturally present in foods and is added to certain fortified foods. You can get the recommended amounts of magnesium by consuming a variety of foods, including:
legumes, nuts, seeds, whole grains, green leafy vegetables (such as spinach), breakfast cereals and other fortified foods.
breakfast cereals and other fortified foods
milk, yogurt, and some dairy products.
What types of magnesium dietary supplements are there?
Magnesium is available in multivitamin mineral supplements and other dietary supplements. The forms of magnesium in dietary supplements that are most readily absorbed by the body are magnesium aspartate, magnesium citrate, magnesium lactate and magnesium chloride.
Magnesium is also included in laxatives and some products used for the treatment of heartburn and indigestion.
Am I getting enough magnesium?
In the United States, many people's diets provide less than recommended amounts of magnesium. Men over 70 years of age and teenage girls are more likely to be low in magnesium. However, when the amount of magnesium from food and dietary supplements is combined, the total magnesium intake usually exceeds the recommended amounts.
Am I getting enough magnesium?
In the United States, many people's diets provide less than recommended amounts of magnesium. Men over 70 years of age and adolescent girls are more likely to have low magnesium intakes. However, when the amount of magnesium from food and dietary supplements is combined, the total magnesium intake usually exceeds the recommended amounts.
What happens if I do not consume enough magnesium?
In the short term, insufficient magnesium intake does not produce obvious symptoms. When healthy people do not ingest enough magnesium, the kidneys help to retain magnesium by limiting the amount that is excreted in the urine.
However, prolonged insufficient magnesium intake can cause magnesium deficiency. In addition, some diseases and medications interfere with the body's ability to absorb magnesium or increase the amount of magnesium excreted by the body, which can also cause magnesium deficiency. Some symptoms of magnesium deficiency are loss of appetite, nausea, vomiting, fatigue, and weakness. Extreme magnesium insufficiency can cause numbness, tingling, muscle cramps, seizures, personality changes and heart rhythm abnormalities.
These groups of people are more likely to not consume enough magnesium:
people with gastrointestinal diseases (such as Crohn's disease or celiac disease)
people with type 2 diabetes
people with long-term alcoholism
elderly people
What are some of the health effects of magnesium?
Scientists study magnesium to determine how it affects health. Below are some examples of the results of this research:
High blood pressure and heart disease.
High blood pressure is a major risk factor for heart disease and stroke. Magnesium supplements lower blood pressure, but only slightly. Some studies indicate that people who consume more magnesium in their diet have a lower risk of heart disease and stroke. But in many of these studies, it is difficult to know how much of the effect is due to magnesium versus other nutrients.
Type 2 diabetes
People with more magnesium in their diet tend to have a lower risk of type 2 diabetes. Magnesium helps the body process sugar and may help reduce the risk of insulin resistance (a disorder that leads to diabetes). Scientists are studying the possibility that magnesium supplements may help people who already have type 2 diabetes control their disease. More studies are needed to better understand whether magnesium can help in the treatment of diabetes.
Osteoporosis
Magnesium is important for maintaining healthy bones. People with higher magnesium intake have higher bone density, which is important for reducing the risk of bone fractures and osteoporosis. It is likely that increased consumption of foods or dietary supplements with magnesium would help older women improve their bone mineral density. More research is needed to better understand the effect of magnesium supplements to reduce the risk of osteoporosis or to treat it.
Migraines
Migraine sufferers sometimes have low levels of magnesium in their blood and other tissues. Several minor studies indicate that magnesium supplements may reduce the frequency of migraines somewhat. However, magnesium should only be taken for this purpose under the supervision of a physician. More studies are needed to determine whether magnesium supplements can help reduce the risk of migraines or relieve their symptoms.
Autor: ADMINISTRADOR
July 06, 2023
