Health and Me

Rachel V Thomas

From Better Sleep To Stronger Bones: Here’s How Magnesium Can Help Boost Your Health

<span>Magnesium</span> is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. From regulating muscle and nerve function, to supporting a healthy immune system, to building protein, maintaining blood sugar and blood pressure levels, and aiding in energy production, magnesium plays an important role in our health.

Importantly, it helps in getting a good night’s sleep by promoting relaxation, calming the nervous system, and helping your body produce melatonin, the so-called sleep hormone. Magnesium supplements are among the most popular <span>dietary supplements</span> in America, the Washington Post reported.

“There’s a lot of interest in magnesium right now — all of my patients are asking me about it,” Bethany Marie Doerfler, a clinical research dietitian at the Northwestern Digestive Health Center, was quoted as saying.

“There’s a lot of insomnia in the United States, and many of my patients are saying, ‘Can I use magnesium, can it be helpful?’”

Studies have proven that high levels of magnesium in the diet can lower the risk of heart disease and strokes. It also increases bone mineral density, protecting against fractures and osteoporosis.

Yet despite its well-documented benefits, researchers have found that a majority of people consume less magnesium than the recommended amounts. 

<h2>How Much Magnesium Do You Need? </h2>

According to the American health officials, women aged between 19 and 30 should consume 310 milligrams of magnesium daily (350 milligrams if they’re pregnant), and 320 milligrams if they are 31 or older.

For men, the recommendation is that they consume 400 milligrams if they’re 19 to 30 years old, and 420 milligrams if they’re 31 or older. 

Doerfler noted that one can get plenty of magnesium simply by eating a few daily servings of the right plant foods.

According to the National Institutes of Health some top dietary sources of magnesium, include 

<ul><li>Pumpkin seeds </li><li><span rel="noindex">Chia</span> seeds </li><li>Almonds </li><li>Spinach, </li><li>Cashews </li><li>Peanuts </li><li>Shredded wheat cereal </li><li>Soymilk </li><li>Black beans</li></ul> 

<h2>Who Is At Risk Of Magnesium Deficiency? </h2>

Most people get enough magnesium from food, but certain groups are more vulnerable to deficiency. These include people with gastrointestinal disorders such as Crohn’s disease or coeliac disease, those with type 2 diabetes, people who consume excessive alcohol, and older adults. 

If you’re low on magnesium, you might notice symptoms such as muscle twitches, spasms, fatigue, low appetite, nausea, or an irregular heartbeat. However, the only way to confirm a deficiency is through a blood test prescribed by your doctor.

<h2>Can Magnesium Supplements Really Help? </h2>

While magnesium deficiency can lead to cramps, most cases of muscle cramps are not due to low magnesium. Research shows limited evidence that supplements prevent cramps, especially in older adults. 

The link between magnesium and better sleep is also unclear. Some studies found it helped people fall asleep faster, while others found no significant difference.

When it comes to migraines, evidence is stronger. Studies suggest that taking 122–600 mg of magnesium daily for 4–24 weeks may reduce the frequency and severity of migraines in some people. 

<h2><span rel="noindex">Are Magnesium Supplements Safe</span>? </h2>

In general, magnesium supplements are safe when taken in the recommended amounts. However, too much can lead to nausea, abdominal cramps, and diarrhea, because magnesium draws water into the intestines.

Taking extremely large doses (around 5,000 mg daily) can cause magnesium toxicity, which is dangerous. Always check with your doctor before starting supplements, especially if you take other medications.

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Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body. From regulating muscle and nerve function, to supporting a healthy immune system, to building protein, maintaining blood sugar and blood pressure levels, and aiding in energy production, magnesium plays an important role in our health. Importantly, it helps in getting a good night’s sleep by promoting relaxation, calming the nervous system, and helping your body produce melatonin, the so-called sleep hormone. Magnesium supplements are among the most popular dietary supplements in America, the Washington Post reported. “There’s a lot of interest in magnesium right now — all of my patients are asking me about it,” Bethany Marie Doerfler, a clinical research dietitian at the Northwestern Digestive Health Center, was quoted as saying. “There’s a lot of insomnia in the United States, and many of my patients are saying, ‘Can I use magnesium, can it be helpful?’” Studies have proven that high levels of magnesium in the diet can lower the risk of heart disease and strokes. It also increases bone mineral density, protecting against fractures and osteoporosis. Yet despite its well-documented benefits, researchers have found that a majority of people consume less magnesium than the recommended amounts. How Much Magnesium Do You Need? According to the American health officials, women aged between 19 and 30 should consume 310 milligrams of magnesium daily (350 milligrams if they’re pregnant), and 320 milligrams if they are 31 or older. For men, the recommendation is that they consume 400 milligrams if they’re 19 to 30 years old, and 420 milligrams if they’re 31 or older. Doerfler noted that one can get plenty of magnesium simply by eating a few daily servings of the right plant foods. According to the National Institutes of Health some top dietary sources of magnesium, include Pumpkin seeds Chia seeds Almonds Spinach, Cashews Peanuts Shredded wheat cereal Soymilk Black beans Who Is At Risk Of Magnesium Deficiency? Most people get enough magnesium from food, but certain groups are more vulnerable to deficiency. These include people with gastrointestinal disorders such as Crohn’s disease or coeliac disease, those with type 2 diabetes, people who consume excessive alcohol, and older adults.  If you’re low on magnesium, you might notice symptoms such as muscle twitches, spasms, fatigue, low appetite, nausea, or an irregular heartbeat. However, the only way to confirm a deficiency is through a blood test prescribed by your doctor. Can Magnesium Supplements Really Help?  While magnesium deficiency can lead to cramps, most cases of muscle cramps are not due to low magnesium. Research shows limited evidence that supplements prevent cramps, especially in older adults.  The link between magnesium and better sleep is also unclear. Some studies found it helped people fall asleep faster, while others found no significant difference. When it comes to migraines, evidence is stronger. Studies suggest that taking 122–600 mg of magnesium daily for 4–24 weeks may reduce the frequency and severity of migraines in some people.  Are Magnesium Supplements Safe?  In general, magnesium supplements are safe when taken in the recommended amounts. However, too much can lead to nausea, abdominal cramps, and diarrhea, because magnesium draws water into the intestines. Taking extremely large doses (around 5,000 mg daily) can cause magnesium toxicity, which is dangerous. Always check with your doctor before starting supplements, especially if you take other medications.