Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many body processes, including regulation of muscle function and nerve, blood glucose, blood pressure and protein production, bone and DNA.
How much magnesium do I need?
The amount of magnesium you need depends on your age and your gender. Means the recommended daily intakes are shown below in milligrams (mg):
- From birth to 6 months 30 mg
- Infants 7 to 12 months 75 mg
- Children 1-3 years 80 mg
- Children 4-8 years 130 mg
- Children 9 to 13 years 240 mg
- adolescent boys 14-18 years 410 mg
- Teenage girls 14-18 years 360 mg
- Men 400-420 mg
- Women 310-320 mg
- Delinquent 400 mg
- 350-360 mg pregnant women
- Feeding adolescents 360 mg
- Nursing Women 310-320 mg
What foods provide magnesium?
Magnesium is found naturally in many foods and is added to some fortified foods. You can get the recommended amounts of magnesium by eating a variety of foods, including the following:
- legumes, nuts, seeds, Whole grains and green leafy vegetables (like spinach)
- Fortified cereals for breakfast and other fortified foods
- Milk, yogurt and other dairy products
What types of food supplements based on magnesium are available?
Magnesium is available in the form of multivitamin-mineral supplements and other dietary supplements. The forms of magnesium contained in food supplements which are more easily absorbed by the body are magnesium aspartate, Magnesium citrate, magnesium lactate and magnesium chloride.
You can find in the Herbalife supplements we sell on this online store.
Magnesium is also included in some laxatives and some products to treat heartburn and indigestion.
Do I take enough magnesium?
The diet of most people in the United States provides less than the recommended amounts of magnesium. Men over 70 years and adolescents are more likely to have low magnesium intake. However, when combining the amount of magnesium from food and supplementsThe total magnesium intake is generally higher than the recommended amounts.
What will happen if I do not have enough magnesium?
In the short term, a lack of magnesium produces no obvious symptoms. When healthy people have low intakes, the kidneys help to retain magnesium by limiting the amount lost in the urine. However, a low magnesium intake over a long period can cause a magnesium deficiency.
In addition, certain medical conditions and medications interfere with the body's ability to absorb magnesium or increase the amount of magnesium excreted by the body, which can also cause a lack of magnesium. Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. U
not extreme magnesium deficiency can cause numbness, Tingling, muscle cramps, seizures, personality changes and abnormal heart rhythm.
The following groups of people are more likely than others to consume too little magnesium:
- People with gastrointestinal diseases (such as Crohn's disease and celiac disease)
- People with type 2 diabetes
- People with long-term alcohol abuse
What are the effects of magnesium on health?
Scientists are studying magnesium to understand its health effects. Here are some examples of what this research has shown.
Arterial Hypertension and Heart Diseases
Arterial hypertension is a major risk factor for heart disease and stroke. Magnesium supplements can decrease blood pressure, but only in small quantities. Some studies show that people who have more magnesium in their diet have a lower risk of certain types of Cardiac and stroke diseases. But in many of these studies, it is difficult to know how much the effect was due to magnesium as opposed to other nutrients.
Type 2 diabetes
People whose feeding contains a larger amount of magnesium tends to present a lower risk of developing type 2. Magnesium diabetes helps the organism decompose sugars and could help reduce the risk of insulin resistance ( a condition that leads to diabetes). Scientists study if the magnesium supplements could help people who already have the Type 2 diabetes to control their disease. Other research is needed to better understand if magnesium can help treat diabetes.
Magnesium is important for bone health. People with a higher contribution of magnesium have a higher bone mineral density, which is important to reduce the risk of bone fractures and osteoporosis. The increased consumption of magnesium in food or dietary supplements could help older women improve their bone mineral density. Other research is needed to better understand if magnesium supplements can help to reduce the risk of osteoporosis or to process this condition.
People who have migraines sometimes have low magnesium levels in the blood and other tissues. Several small studies have shown that magnesium supplements can slightly reduce the frequency of migraines. However, people should take magnesium for this purpose only under the care of a health professional. Other research is needed to determine if magnesium supplements can help Reduce the risk of migraines or to mitigate the symptoms of migraine.
Can magnesium be harmful?
Magnesium naturally present in food is not harmful and does not need to be limited. In healthy people, kidneys can get rid of any excess in the urine. But the magnesium contained in the dietary supplements And the drugs should not be consumed in quantities greater than the upper limit, unless you have been recommended by a health professional.
The upper limits for magnesium from dietary supplements and / or medications are shown below. For many age groups, the upper limit seems to be less than the recommended amount. This happens because the recommended amounts include magnesium from all sources - foods, dietary supplements and drugs.
The upper limits include magnesium from only dietary supplements and medicines; They do not include magnesium naturally in food.
Upper age limit for magnesium in dietary supplements and medicines:
- From birth to 12 months not established
- Children 1-3 years old 65 mg
- Children 4-8 years 110 mg
- Children 9-18 years old 350 mg
- Adults 350 mg
A high magnesium intake from dietary supplements and medicines can cause diarrhea, nausea and cramps Abdominal. An extremely high magnesium intake can cause an irregular heart rate and cardiac arrest.
Are there interactions with the magnesium that I should know?
Yes. Yes. Magnesium supplements can interact or interfere with some medications.
Here are some examples:
- Bisphosphonatesused to treat osteoporosis, are not well absorbed when taken too early before or after taking dietary supplements or high magnesium medicines.
- Antibiotics may not be absorbed if they are taken too early before or after taking a dietary supplement containing magnesium.
- Diuretics Can increase or decrease the loss of magnesium by urine, depending on the type of diuretic.
- Prescription drugs Used to relieve acidic reflux symptoms or treat gastroduodenal ulcers can cause low magnesium blood levels when taken over a long period of time.
Very high doses of zinc supplements can affect the body's ability to absorb and regulate magnesium.
Inform your doctor, pharmacist and other health professionals of any food supplement and any prescription or over-the-counter medication that you are taking. This article is not a medical advice, simply information. They can tell you if dietary supplements can interact with your medications or if drugs can interfere with how your body absorbs, uses or breaks down nutrients.
You can improve your magnesium intake with of course our Herbalife food supplements to buy online.