Are you getting sufficient magnesium in your weight-reduction plan? “Magnesium performs a number of vital roles in your physique, and we have to get sufficient of this mineral nutrient to reside a wholesome life,” says Dr. Noorhan Nassar, a main care physician at Houston Methodist. “Magnesium regulates the operate of a whole bunch of enzymes, acts as an vital electrolyte and helps your physique construct proteins. It additionally works intently with one other important mineral, calcium.” Whereas magnesium is clearly crucial for good well being, it is potential to take an excessive amount of. This is what occurs whenever you take magnesium on daily basis, in accordance with consultants. Learn on—and to make sure your well being and the well being of others, do not miss these Certain Indicators You have Already Had COVID.
All the time test together with your physician earlier than beginning dietary supplements which have magnesium, as they could trigger surprising points. “The magnesium in dietary supplements can work together with some varieties of antibiotics and different medicines,” says Katherine Zeratsky, RD, LD. “Verify together with your physician or pharmacist in case you’re contemplating magnesium dietary supplements, particularly in case you routinely use magnesium-containing antacids or laxatives.”
Taking an excessive amount of magnesium (the really useful every day quantity is 400 mg or much less) could cause critical kidney points, medical doctors warn. “Sure medical situations, like kidney issues, can improve the danger of magnesium build-up and toxicity,” warns Dr. Nassar. “And magnesium can lower the absorption of some drugs and work together with others… The take-home message I might share is that often most individuals get sufficient magnesium by consuming a nutritious diet.”
Individuals who take magnesium for hypertension may be mistaken as to the efficacy of the dietary supplements, consultants say. “The info reveals that the results of magnesium on blood strain are minimal and insignificant. Nobody ought to depend on magnesium dietary supplements for reducing blood strain,” says Daybreak Gerber, PharmD. Here’s what Gerber recommends on the lookout for when selecting a complement:
- USP Verified Mark
- Client Lab Authorized High quality
- The NSF Mark
- Underwriters Laboratories (UL)
Taking an excessive amount of magnesium can have a laxative impact, inflicting gastrointestinal points. “An excessive amount of magnesium from meals is not a priority for wholesome adults. Nevertheless, the identical cannot be stated for dietary supplements. Excessive doses of magnesium from dietary supplements or drugs could cause nausea, stomach cramping and diarrhea,” says Zeratsky.
Consultants suggest getting magnesium from meals reasonably than dietary supplements. “One of the best ways to satisfy necessities is by consuming quite a lot of meals akin to legumes, nuts, seeds, wholegrains, fortified cereals and milk merchandise,” says registered dietician Cristy Dean. “If you’re frightened about your magnesium ranges or suspect you could be poor, converse to a medical skilled about supplementation. Magnesium that’s naturally current in meals shouldn’t be dangerous and doesn’t should be restricted as our physique has a approach of eliminating any extra by way of the kidneys… Nevertheless, supplementation might be dangerous if taken within the flawed dose.”
Ferozan Mast is a science, well being and wellness author with a ardour for making science and research-backed data accessible to a normal viewers. Learn extra about Ferozan