The American Diabetes Association reports a lack of evidence at this time to recommend magnesium supplements to improve blood sugar control in people with diabetes. Magnesium is found in plant foods like legumes, dark green leafy vegetables, nuts , seeds, whole grains , and fortified cereals.
It is also in fish, poultry, and beef. A magnesium supplement may be prescribed if the body is having problems absorbing the nutrient. Over-the-counter magnesium supplements come in different forms; liquid types like magnesium citrate or chloride may be better absorbed than solid tablets like magnesium oxide and sulfate. Magnesium can have a laxative effect at high doses; in fact, it is sold as a laxative in the form of magnesium hydroxide. Magnesium hydroxide is also an ingredient in some popular antacids to treat heartburn and upset stomach; it is important to be aware of the laxative effect when using magnesium hydroxide tablets for an upset stomach.
Although magnesium is naturally found in a variety of foods and some fortified foods, national dietary surveys show that most Americans of all ages eat less than recommended amounts. The body also helps to preserve magnesium levels when stores are low by limiting the amount excreted in urine and absorbing more magnesium in the gut. A true deficiency occurs with a long-term low magnesium diet, malabsorption, and large losses from alcohol abuse or use of medications that deplete magnesium some diuretics, proton pump inhibitors, and antibiotics.
Toxicity is rare from food sources because the kidneys will remove excess magnesium in the urine. However toxic levels may occur with long-term use of high-dosage supplements.
People with kidney disease have a higher risk of toxicity because their kidneys are not working properly and cannot flush out extra magnesium. Magnesium supplements are a popular remedy for leg and foot cramps, a bothersome condition that may jolt you awake in the middle of the night or during exercise.
A deficiency of magnesium can certainly cause muscle cramping, but these supplements are often used whether or not people know they are truly deficient. Evidence so far does not support this treatment for muscle cramps.
A Cochrane review of seven randomized controlled trials looking at the effects of magnesium supplements on muscle cramps did not find a significant difference in intensity or duration of cramps in people using the supplements versus a placebo for one month.
The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Magnesium and Health Magnesium is a key factor in making several parts of the body run smoothly: the heart, bones, muscles, nerves, and others.
Migraines Magnesium is sometimes prescribed as a complementary treatment for migraine headaches, as clinical studies have found low magnesium levels in people suffering from this condition. Premenstrual syndrome PMS is a group of symptoms, including water retention, agitation, and headaches, that many women experience about 1—2 weeks before their period.
One study found that taking mg of magnesium oxide daily improved water retention associated with PMS Another study determined that taking mg of magnesium daily improved PMS symptoms associated with mood and mood changes Magnesium doses of — mg daily have been shown to improve PMS symptoms in women, including mood and water retention. People who experience migraines may be at risk of magnesium deficiency due to several factors, including a genetic inability to absorb magnesium efficiently or increased excretion of magnesium due to stress One study found that supplementing with mg of magnesium citrate helped reduce the frequency and severity of migraines Another study showed that the same dose daily tended to decrease the frequency of migraine attacks Supplementing with mg of magnesium daily has been shown to prevent and possibly decrease the intensity and duration of migraines.
The National Academy of Medicine recommends not exceeding mg of supplemental magnesium per day 2. Though magnesium toxicity is rare , taking certain magnesium supplements at high doses may cause diarrhea, nausea, and abdominal cramping. Magnesium supplements may also interact with some medications, including antibiotics and diuretics 2.
Magnesium toxicity is rare, but be sure to speak with your healthcare provider before beginning to supplement with more than mg daily. Magnesium is involved in more than biochemical reactions in your body and crucial for maintaining good health. The RDA for magnesium is — mg for adults depending on age and gender. If you require a supplement, dosage recommendations can vary depending on your needs, such as to improve constipation, sleep, muscle cramps, or depression.
Magnesium is an important mineral for your body and brain. Here are 10 ways that magnesium can improve your health. Magnesium is involved in over cellular reactions and can benefit your health in impressive ways. Here's what magnesium does for your body. Magnesium has become a popular sleep aid. Learn the effects of magnesium on the body, particularly on the processes that promote sleep.
Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem. This article lists 7 symptoms of magnesium deficiency. Magnesium is found naturally in many foods and in your body. But like most things, there are dangers with getting too much. A magnesium overdose may…. Magnesium is a very important nutrient that most people don't get enough of. Here are 10 magnesium-rich foods that are also super healthy.
When taken in safe doses, magnesium can effectively prevent migraines for many people. Learn more about if it's right for you. Nutrient deficiencies may occur with almost every nutrient, but some are more likely than others. Here are 7 incredibly common nutrient deficiencies. Laxatives can help relieve constipation and promote regular bowel movements.
Learn more about natural laxatives. Health Conditions Discover Plan Connect. Recommended daily amounts. Types of magnesium supplements. With Katherine Zeratsky, R. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Magnesium: Fact sheet for professionals. National Institutes of Health. Accessed June 28, Barbagallo M, et al.
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