He magnesiuman essential mineral for the functioning of the body, has gained popularity due to the increase in dietary supplements and claims about its supposed benefits. However, Scientific evidence suggests that a balanced diet in most cases meets the daily requirement for this nutrientas he warns Harvard Health.
This mineral is involved in more than 300 chemical reactions in the body. Is essential for the cardiovascular system, nerves, muscles and bonesIn addition, it regulates calcium and blood sugar and contributes to protein production.
Accordingly Harvard Healthis the recommended amount 320 milligrams for women and 420 milligrams for menValues that are normally achieved with a healthy diet.
Among the proven benefits, its usefulness stands out in people with diagnosed deficiency and in pregnancy complications such as preeclampsia or eclampsia. Some studies have suggested possible positive effects Cardiovascular disease, insomnia, migraines, anxiety, diabetes, diabetic neuropathy, muscle pain after exercise and constipation.
Possible benefits for brain health and aiding in smoking cessation have even been studied. However, Most of these studies are small-scale and show inconsistent resultsTherefore, according to Harvard Health, there is still no conclusive evidence for all of these apps.
Supplementation should only be considered in certain situations. Individuals with a diagnosed deficiency, pregnant women with preeclampsia or eclampsia, and those suffering from conditions such as Crohn’s disease may require an additional contribution.
If you have insomnia or migraines, you could also consider taking nutritional supplements under strict medical supervision. If these conditions are not present, there is no sufficient reason to take magnesium regularly.
The Magnesium deficiency or hypomagnesemia manifests itself in symptoms such as nausea, fatigue and loss of appetite, which, however, are not exclusively due to this deficiency. In severe cases they can occur Deafness, Muscle cramps and cardiac arrhythmias.
The most common causes include Malnutrition, gastrointestinal diseases, kidney failure, taking some medications and alcohol abuse.
This deficiency is more common in people over 70 years old, due to lower intake, problems with absorption and use of medications. In contrast, excess magnesium (hypermagnesemia) is rare and is usually related to kidney failure or inadequate intake of dietary supplements, which can lead to it Nausea, headaches and muscle weakness.
Magnesium is abundant in various foods. Green leafy vegetables such as: Spinach, legumes, nuts, whole grains, pumpkin seeds, soy milk, bananas and dark chocolate They are important sources.
One serving of spinach, 28 grams of almonds and one banana provide about 190 milligrams, about 60% of the recommended daily intake for women and 45% for men. A varied diet, such as the Mediterranean, makes it easier to meet these requirements.
When supplementation is recommended, there are different dosage forms: magnesium citrate (used as a laxative), magnesium glycinate (related to sleep and anxiety), and magnesium oxide (for constipation or indigestion). The selection depends, among other things, on the indication, tolerance and costs.
Daily doses of less than 350 milligrams are usually safe, but adjusting intake for kidney disease requires special vigilance.
Harvard Health underlined It is important to always consult a doctor before starting any nutritional supplementas side effects such as nausea and diarrhea as well as interactions with other medications can occur.
It is worth remembering that those who eat a balanced diet will meet their magnesium needs in a natural and safe way. If you have any doubts about taking or needing dietary supplements, you should seek medical advice and always emphasize magnesium intake through food.
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