Do you need a magnesium supplement? Experts share deficiency symptoms

It is said that magnesium is a natural remedy for various diseases, but it is really necessary to complement and, if so, how much do you need?

Fox News Digital spoke with several health experts about multipurpose ore, which plays a role in more than 300 enzyme systems in the body and helps in energy production, muscle function and nerve and regulation of blood pressure.

Magnesium can help reduce the risk of certain diseases and can help improve sleep, reduce stress and anxiety, and prevent night muscle ramps, according to sources.

Common supplements and medicines could cause liver damage, according to studies

The nutrient “supports a stable heartbeat and prevents arrhythmias, works with calcium and vitamin D to maintain strong bones and helps insulin sensitivity and glucose metabolism,” Fox News News News told Fox News.

Magnesium can also help relieve constipation, migraine prevention and PMS symptoms, according to Eleana Quattrocchi, a pharmaceutical pharmacy and associate professor of pharmacy practices at Long Island University in Brooklyn, New York.

Signs of magnesium deficiency

Many North -Americans do not achieve enough magnesium in their diet, according to the Dietary Supplement Office of the National Health Institutes (NIH).

“Usually low magnesium entries induce changes in biochemical tracks that can increase the risk of the disease over time,” says NiH website.

Studies have shown that up to 15% of people in the United States could experience magnesium deficiency.

Common daily vitamin could delay biological aging, suggests a significant study

Lack of magnesium can increase the risk of high blood pressure, cardiovascular disease, type 2 diabetes, migraine headaches and osteoporosis.

Potential symptoms are insomnia, muscle ramps, constipation, nausea and vomiting, fatigue, weakness, numbness, tingling, personality changes and heart arrhythmias, according to experts.

In severe cases, hypocalcemia (low calcium levels) or hypokalemia (low levels of potassium) could occur, according to the NIH Dietary Supplement Office.

Blood tests can help detect low levels, but Viola warned that these tests are “not perfect” because most magnesium is inside the cells, not in serum.

Studies have shown that up to 15% of people in the United States could experience magnesium deficiency.

Some medical conditions, alcoholism, some medicines and a diet that do not have the mineral can contribute to magnesium deficiency.

“ People with gastrointestinal diseases, such as Celiac disease or Crohn’s disease, or those who have had a gastric bypass can develop a magnesium deficiency, ” said Sue-Rere Anderson-Haynes, a spokesman for the Nutrition and Dietetics Academy and a registered dietitian who has 360Girls and women in Massachusetts, he told Fox News Digital.

How much magnesium do you need?

The daily recommended dietary intake of magnesium is 310 to 320 mg a day for adults and from 400 to 420 mg a day for adult men.

“Most magnesium are in plants that like nuts, seeds and beans,” Anderson-Haynes told Fox News Digital. “By reference, 1 ounce (2 tablespoons) of pumpkin seeds provides 156 mg of magnesium and 1 ounce of chia seeds is 111 mg (26% DV) magnesium.”

Common study may interfere with medicines, suggests study

Some specific sources of magnesium include peanut butter, bananas, avocado, nuts (almonds), black beans, leafy vegetables (such as spinach and kale), whole grains, yogurt and dark chocolate.

While dietary sources are the best way to meet magnesium daily requirements, in certain cases supplements are recommended, according to health experts at Fox News Digital.

“A supplement should be taken when a known deficiency or a health condition is present with excessive magnesium losses, such as alcoholism,” said Samantha Dieras, a registered dietitian and director of outpatient nutrition services at Mount Sinai Hospital in New York City, at Fox News Digital.

Doctors can recommend supplements for patients with magnesium deficiency or for people who take certain medicines, such as diuretic or inhibitors of the proton pump that may exhaust magnesium, pointed out Viola.

Click here to get the Fox News AP

It is possible to ingest too much supplementation.

“You can get too much magnesium, but mainly supplements, don’t eat,” Viola said. “It is very safe from food as the kidneys eliminate excess.”

According to the expert, the expert can involve an excursion to diarrhea, nausea and lethargy.

Choose a magnesium supplement

Magnesium supplements have different shapes for various purposes, which are absorbed in different ways.

Click here to register -you are in our health newsletter

One of the most popular forms is magnesium citrate, which is usually taken orally to increase levels in the body and relieve constipation, according to Healthline.

Magnesium chloride is another good option for correcting deficiencies and also relieves burns and constipation.

For those who cannot tolerate other forms, magnesium lactate and magnesium disease can be smoother in the digestive system, said Healthline.

It is known that the magnesium taeuration has potential benefits of regulating blood sugar and high blood pressure, while the Magnesium Filonat could help support brain health.

“You can get too much magnesium, but mainly supplements, don’t eat.”

“The magnesium salts used for a soothing effect are glycate and tauge,” Quattrocchi told Fox News Digital.

According to Healthline, it has also been shown that magnesium glycate improves sleep, reduces mental health problems and treating inflammatory conditions.

For more health items, visit www.foxnews.com/health

People should talk to their doctor before starting magnesium supplements, as they may interfere with some medical medicines and conditions.