Magnesium is one of the many micronutrients that the body needs to stay healthy .
It is essential for helping more than 300 enzymes carry out numerous chemical processes in the body, including those that produce proteins, strengthen bones, control blood sugar and blood pressure, and maintain healthy muscles and nerves.
Magnesium also acts as an electrical conductor that helps the heart beat and muscles contract.
Considering the importance of magnesium to the body, if you're not getting enough, a deficiency can cause a variety of health problems.
But even though most of us are likely magnesium deficient, that doesn't mean you should take supplements to make sure you're getting enough.
In fact, with proper planning, most of us can get all the magnesium we need from the foods we eat .
Signs of a magnesium deficiency
Most people with magnesium deficiency go undiagnosed because blood magnesium levels do not accurately reflect how much magnesium is actually stored in our cells.
It's also worth mentioning that the signs of low magnesium levels only become apparent when you have a deficiency.
Symptoms include weakness, loss of appetite, fatigue, nausea and vomiting .
But the symptoms you experience and their severity will depend on how low your magnesium levels are.
If left unchecked, magnesium deficiency is associated with an increased risk of certain chronic diseases, including cardiovascular disease, osteoporosis, type 2 diabetes, migraines, and Alzheimer's disease.
osteoporosis, type 2 diabetes, migraines, and Alzheimer's disease.
While anyone can develop a magnesium deficiency, certain groups are more at risk than others, including children and adolescents, older adults, and postmenopausal women.
Disorders such as celiac disease and inflammatory bowel disease, which make it difficult for the body to absorb nutrients, can make you more prone to magnesium deficiency, even with a healthy diet.
People with type 2 diabetes and alcoholics are also more likely to have low magnesium levels.
Furthermore, the vast majority of people in developed countries are at risk for magnesium deficiency due to chronic illness, certain prescription medications (such as diuretics and antibiotics, which reduce magnesium levels), decreased magnesium content in crops, and diets high in processed foods.
You can get enough magnesium in your diet
With the many problems that can occur due to low magnesium levels, it is important to make sure you get enough in your diet.
The recommended amount of magnesium a person should aim to consume daily will depend on their age and health status.
But in general, men ages 19 to 51 should consume between 400 and 420 mg per day, while women in that age range should consume between 310 and 320 mg .
Although fruits and vegetables now contain less magnesium than they did 50 years ago, and processing removes about 80% of this mineral from foods, it is still possible to get all the magnesium you need in your diet if you plan carefully.
Foods such as nuts, seeds, whole grains, legumes, green leafy vegetables (such as kale or broccoli), milk, yogurt, and fortified foods contain a lot of magnesium.
Just 28 grams of almonds contain 20% of an adult's daily magnesium requirements.
While most of us can get all the magnesium we need from the foods we eat, certain groups (such as older adults) and those with certain health conditions may need a magnesium supplement.
It is important to consult with your doctor before starting to take supplements .
While magnesium supplements are safe at suggested doses, it is important to take only the recommended amount.
Ingesting too much can cause certain side effects, such as diarrhea, moodiness, low blood pressure.
It is also vital that people with kidney failure do not take them unless prescribed.
Magnesium may also affect the effectiveness of several medications, including some common antibiotics, diuretics, and heart medications, along with over-the-counter antacids and laxatives.
That's why it's important to consult a doctor before starting magnesium supplements.
Magnesium supplements aren't a quick fix. While they may be necessary at times, they won't address the root causes of your deficiency, such as certain health conditions that may be contributing to low levels.
That's why it's important to focus on maintaining a healthy lifestyle, including exercise, sleeping well, and eating a balanced diet.
