Magnesium offers many health benefits, both physical and mental, but many people do not get enough of this mineral to make the most of them. The best way to ensure the body the right amount of magnesium is through the diet, consuming foods that are rich in magnesium, such as vegetables, nuts, legumes and whole grains. However, if your diet is lacking in it, you need to intervene with supplements to be taken daily. To get the most out of these products, you need to make sure your body is able to absorb as much magnesium as possible.
Steps
Part 1 of 2: Assessing Your Magnesium Needs
Step 1. Understand the importance of magnesium
Each body needs it to perform its functions correctly. This substance contributes to many processes, including:
- Regulates the activity of muscles and nerves;
- Maintains blood pressure and blood sugar at adequate values;
- It intervenes in the synthesis of proteins, bone tissues and DNA;
- Adjust calcium levels;
- Helps sleep and relax.
Step 2. Understand how magnesium absorption occurs
As important as it is, the body often has some difficulty absorbing it. The main cause is due to a lack of attention to nutrition. However, there are other factors that can affect the body's ability to get all the magnesium it needs, including:
- Excessive or insufficient levels of calcium
- Conditions such as diabetes, Crohn's disease or alcoholism
- Drugs that prevent its absorption;
- Another reason for magnesium deficiency is due to the fact that in some countries (especially the United States) agricultural land, and consequently the crop, is practically devoid of this mineral.
Step 3. Assess how much magnesium you should be taking
Individual needs vary based on age, gender and other factors. Generally speaking, adult males should not exceed 420 mg per day, while adult women should stay within the maximum limit of 320 mg.
- You should discuss this with your doctor, especially if you think you have a deficiency in this substance.
- Check that the multivitamin supplements you are taking do not contain magnesium, to avoid overdosing. The same goes for calcium, which is often added to magnesium food supplements.
- Tell your doctor about any chronic illnesses you suffer from. Some diseases, such as Crohn's disease and enteropathy associated with gluten sensitivity, interfere with proper absorption of magnesium. These could also cause you to lose the mineral through diarrhea.
- Be aware of the effects of aging. The body's ability to absorb magnesium decreases with advancing age and at the same time its excretion increases. Studies have also shown that people tend to eat less magnesium-rich foods as they get older, and older people often take medications that interfere with its absorption.
- Always ask your pediatrician for advice before giving magnesium supplements to children.
Step 4. Look for signs of a deficiency in this mineral
If magnesium deficiency is a short-term situation, you probably don't have any symptoms. However, if you don't take it consistently, you could suffer from some ailments, including:
- Nausea;
- He retched;
- Lack of appetite;
- Exhaustion;
- Muscle spasms and cramps;
- If the deficiency is severe, you may also experience tingling and numbness. In some cases, convulsions, arrhythmias and even personality changes are observed.
- If you continually experience any of these complaints, see your doctor.
Step 5. Try to meet your magnesium requirement with your diet
Unless you have certain conditions that prevent your body from absorbing this mineral, you should be able to get it by eating the right foods. You should consider modifying your diet before considering taking supplements. Below is a short list of foods rich in magnesium:
- Dried fruits such as almonds and Brazil nuts
- Seeds such as pumpkin and sunflower seeds;
- Soy products such as tofu;
- Fish such as halibut and tuna
- Dark green leafy vegetables such as spinach, kale, and chard
- Bananas;
- Chocolate and cocoa;
- Many spices such as coriander, cumin and sage.
Step 6. Choose a magnesium supplement
If you have decided to go this route, choose a product that contains magnesium in an easily absorbable form. Look for any that contain any of these substances:
- Magnesium aspartate. It is a magnesium chelated (bound) to aspartic acid, which is an amino acid found in protein-rich foods that can improve the absorption of magnesium.
- Magnesium citrate. It comes from the magnesium salt of citric acid. In this case, the concentration of the mineral is relatively low but easily absorbed; in addition, it has a slight laxative effect.
- Magnesium lactate. This is a moderately concentrated form of magnesium that is used to treat digestive problems; it should not be taken by people with kidney problems.
- Magnesium chloride. This form is also easily absorbed, it also helps kidney function and metabolism.
Step 7. Watch for signs of magnesium overdose
While it's hard to get too much magnesium with food, it's not hard to overdose with supplements. In this way you risk an intoxication which, among the various symptoms, includes:
- Diarrhea;
- Nausea;
- Abdominal cramps
- In extreme cases, cardiac arrhythmia and / or cardiac arrest.
Part 2 of 2: Helping Your Body Absorb Magnesium
Step 1. Discuss all medications you are taking with your doctor
Taking magnesium supplements may interfere with medicines. These can also impair the body's ability to absorb the mineral; here are some examples:
- Diuretics;
- Antibiotics;
- Bisphosphonates, such as those prescribed for osteoporosis;
- Medicines for the treatment of acid reflux.
Step 2. Consider taking vitamin D
Some studies find that by increasing the levels of this vitamin, the body is able to absorb magnesium better.
- You can eat foods that are rich in it, such as tuna, cheese, eggs, or fortified cereals.
- You can absorb vitamin D by spending more time in the sun.
Step 3. Keep all minerals in balance
Some interfere with magnesium absorption, so you should avoid taking mineral supplements when taking magnesium supplements.
- In particular, both excess and deficiency of calcium prevent the body from getting all the magnesium it needs. When taking supplements, avoid getting too much calcium. At the same time, you don't have to completely rule it out, as its absence prevents the absorption of magnesium.
- Research has found that potassium and magnesium levels are related, although the nature of this relationship is not yet fully understood. For this reason, you should not overdo or avoid potassium consumption when trying to improve the magnesium concentration in the body.
Step 4. Reduce your alcohol consumption
This substance increases the amount of magnesium excreted with the urine. Studies have shown that many alcoholics have low levels of this mineral.
- Alcohol causes an immediate and substantial increase in the excretion of magnesium and other electrolytes through the urine. This means that even a moderate intake of alcohol lowers the concentration of magnesium in the body.
- Individuals going through an alcohol withdrawal crisis show minimal levels of this mineral.
Step 5. Be especially careful with magnesium if you are diabetic
If this condition is not well controlled through diet, lifestyle and medication, magnesium deficiency can develop.
Diabetics excrete large amounts of this mineral through their urine. The result is a rapid decrease in its levels when not constantly vigilant
Step 6. Take magnesium throughout the day
Instead of taking just one daily dose, break it down into small amounts to be consumed throughout the day, with meals and with a large glass of water. By doing so, the body is able to absorb it better.
- If you have problems with absorption, you should take the supplement on an empty stomach. Sometimes minerals in food interfere with the body's ability to obtain magnesium. However, be aware that taking it on an empty stomach can create some gastric problems.
- For this reason, the Mayo Clinic recommends taking magnesium supplements only with meals; on an empty stomach they could cause diarrhea.
- Extended-release preparations may help.
Step 7. Watch what you eat
Just like with minerals, remember that there are some foods that prevent the body from absorbing magnesium properly. Avoid consuming the following foods on the same occasion as taking supplements:
- Foods very rich in fiber and phytic acid. These include products with bran or whole grains, such as brown rice, barley or whole wheat bread.
- Foods rich in oxalic acid, such as coffee, tea, chocolate, leafy vegetables, and nuts. Steaming or cooking in boiling water eliminates part of the oxalic acid contained in food. In this regard, cook the spinach instead of eating it raw, soak the cereals and legumes before preparing them.
Advice
- In most cases, it is enough to make dietary changes to increase your magnesium intake. However, as long as you stick to the recommended dosage, it's safe to try supplements.
- Some people feel better on taking magnesium supplements even though their blood tests are completely normal. This is because magnesium makes you feel more energetic, improves skin and increases thyroid function.
Warnings
- A lack of magnesium causes fatigue, as a result the immune system weakens and muscle spasms are triggered. In extreme cases the person may experience mental confusion, anxiety, panic attacks, weight gain, premature aging, dry and wrinkled skin.
- Individuals with extremely low magnesium levels need to take intravenous supplements.
