A blood take a look at is required to diagnose a magnesium deficiency, however some potential indicators embrace lack of urge for food, nausea, vomiting, fatigue, stressed leg syndrome, and poor nail progress. In instances the place a real deficiency is discovered, docs are prone to suggest a magnesium complement.
Sure well being situations, reminiscent of alcoholism, and certain medications, reminiscent of tetracycline antibiotics for zits, can decrease our magnesium ranges. Extreme sweating, heavy menstrual cycles, and sure life-style components reminiscent of consuming an excessive amount of caffeine and soda also can lower magnesium levels.
But when a magnesium deficiency is uncommon, what’s happening with the virtually half of adults who the NIH says are getting lower than their beneficial each day dose? These individuals probably fall into the much less regarding “inadequate,” reasonably than “poor,” class. “Whereas the NIH notes that true magnesium deficiency is uncommon, there can nonetheless be situations the place magnesium ranges are inadequate,” says Dr. Sekhon. “Somebody could profit from magnesium supplementation if their dietary consumption is low or in the event that they expertise signs like muscle cramps, fatigue, irregular heartbeat, which might recommend magnesium insufficiency even and not using a recognized deficiency.” If you happen to’re experiencing extra excessive signs, reminiscent of extreme muscle cramps, seizures, or irregular coronary heart rhythms, seek the advice of a physician instantly.
“Magnesium could be a very efficient complement,” says Elizabeth Sharp, MD, IFMCP, board-certified medication doctor and founding father of Well being Meets Wellness. “The bottom line is ensuring you’re taking the right type, preparation, and dosage for the signs you’re treating.”
Are there any downsides to magnesium?
Except you’re allergic to the magnesium-rich meals we’ve talked about, ingesting the mineral by means of entire meals ought to be usually secure. Consultants do warning towards ingesting the mineral in greater doses (something above 400 mgs if you happen to’re between the ages of 19 and 31, or above 420 mgs if you happen to’re older than 31), particularly in dietary supplements, as which will trigger antagonistic results, reminiscent of nausea and vomiting, diarrhea, lethargy, muscle weak point, dizziness, low blood stress, sluggish reflexes, and a sluggish coronary heart charge.
Dr. Sekhon says these with kidney illness ought to keep away from magnesium dietary supplements as a result of their kidneys gained’t be capable of successfully take away any extra of the mineral. She additionally warns that magnesium can work together with sure medicines, reminiscent of antibiotics and water tablets, and it might scale back their effectiveness.
No matter your well being, you have to be aware about including dietary supplements. As a result of dietary supplements are unregulated, you may be taking one which gained’t have a lot—if any—magnesium in any respect. Or worse, it may be stuffed with different substances you weren’t planning on ingesting that, in excessive instances, could possibly be dangerous to your well being.
safely take magnesium
In the beginning, give your physician a hoop. “Typically, including magnesium-rich meals like fish and almonds to your eating regimen is innocent,” Keatley says, however she stresses that it is best to all the time speak to your physician earlier than beginning (or altering) a supplementation routine. Gannon agrees, including, “Your greatest wager is to speak together with your physician if you happen to’re pondering [magnesium supplements] may allow you to.”
