A blood check 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, medical doctors are prone to suggest a magnesium complement.
Sure well being situations, akin to alcoholism, and certain medications, akin to tetracycline antibiotics for pimples, can decrease our magnesium ranges. Extreme sweating, heavy menstrual cycles, and sure way of life components akin to consuming an excessive amount of caffeine and soda can even lower magnesium levels.
But when a magnesium deficiency is uncommon, what’s occurring with the virtually half of adults who the NIH says are getting lower than their really helpful every day dose? These folks possible fall into the much less regarding “inadequate,” slightly 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 with no recognized deficiency.” Should you’re experiencing extra excessive signs, akin to extreme muscle cramps, seizures, or irregular coronary heart rhythms, seek the advice of a health care provider instantly.
“Magnesium is usually a very efficient complement,” says Elizabeth Sharp, MD, IFMCP, board-certified medication doctor and founding father of Well being Meets Wellness. “The hot button is ensuring you’re taking the right type, preparation, and dosage for the signs you’re treating.”
Are there any downsides to magnesium?
Until you’re allergic to the magnesium-rich meals we’ve talked about, ingesting the mineral by complete meals must be usually protected. Specialists do warning in opposition to ingesting the mineral in greater doses (something above 400 mgs in case you’re between the ages of 19 and 31, or above 420 mgs in case you’re older than 31), particularly in dietary supplements, as that will trigger opposed results, akin to nausea and vomiting, diarrhea, lethargy, muscle weak point, dizziness, low blood strain, gradual reflexes, and a gradual coronary heart charge.
Dr. Sekhon says these with kidney illness ought to keep away from magnesium dietary supplements as a result of their kidneys received’t be capable of successfully take away any extra of the mineral. She additionally warns that magnesium can work together with sure medicines, akin to antibiotics and water drugs, and it could cut back their effectiveness.
No matter your well being, you ought to be aware about including dietary supplements. As a result of dietary supplements are unregulated, you could be taking one which received’t have a lot—if any—magnesium in any respect. Or worse, it could be crammed with different elements you weren’t planning on ingesting that, in excessive instances, may very well be dangerous to your well being.
Methods to safely take magnesium
At the start, give your physician a hoop. “Usually, including magnesium-rich meals like fish and almonds to your food regimen is innocent,” Keatley says, however she stresses that it is best to all the time discuss to your physician earlier than beginning (or altering) a supplementation routine. Gannon agrees, including, “Your finest guess is to speak along with your physician in case you’re pondering [magnesium supplements] might assist you to.”
