Magnesium provides many health benefits, both physical and mental. At the same time, many people do not consume enough magnesium to provide these benefits.[1] The best way to ensure that your body has the magnesium you need is to eat a diet high in magnesium-rich foods such as vegetables, nuts, legumes and whole grains. But if your diet is lacking in magnesium, you may need to take a daily supplement. To get the most out of a supplement, you need to ensure your body is absorbing the magnesium.
EditSteps
EditDetermining Your Magnesium Needs
- Understand the importance of magnesium. Every organ in your body needs magnesium to work properly.[2] It contributes to several important functions. These include:
- Understand magnesium absorption. As important as magnesium is, it can sometimes be difficult for our bodies to get enough. This is mainly because many people just don't take it in in their diets. But there are also other factors that can get in the way of absorption, such as:
- Too much (or not enough) calcium[5]
- Medical causes such as diabetes, Crohn's disease, or alcoholism[6]
- Medical drugs that block absorption[7]
- Another reason that many people, Americans especially, lack magnesium, is that our soil is virtually depleted of magnesium. This causes a significant decrease in our subsequent crops.
- Determine how much magnesium you should be consuming. This amount varies based on age, gender, and other factors. In general, adult males should not consume more than 420 mg a day and females should not go over 320 mg.
- It's a good idea to talk to your doctor about how much magnesium you should consume, especially if you think you might be deficient.
- Make sure to check your multivitamin for magnesium to ensure you are not over-consuming with a multi-vitamin along with a magnesium supplement. The same is true of calcium, as this is usually also found in magnesium supplements.
- Make sure to mention any chronic medical conditions. Conditions such as gluten-sensitive enteropathy and Crohn's disease interfere with magnesium absorption.[8] They may also cause magnesium loss through diarrhea.
- Be aware of the effects of aging. The body's ability to absorb magnesium decreases as we age. The excretion of magnesium also increases.[9] Studies have also found that as we get older, our diet tends to include less magnesium. Older adults are also more likely to take medications that interact with magnesium.
- Always talk to your doctor before giving magnesium supplements to children.[10]
- Look for signs that you are not getting enough magnesium. If your lack of magnesium is only a short term condition, you most likely won’t see any symptoms.[11] But, if you consistently do not get enough magnesium, you may begin to show symptoms. These include:[12]
- Nausea
- Vomiting
- Loss of appetite
- Fatigue
- Muscle spasms and cramps
- If your magnesium deficiency is severe, you may experience tingling or numbness. Seizures, a skipping heartbeat, and even personality changes can also occur.
- If you are experiencing any of these problems on an ongoing basis, see a health professional.
- Try getting your magnesium through food. Unless you have a medical condition that makes it hard to absorb magnesium, you should be able to get enough by eating the right foods. You should consider managing your diet before you start taking supplements. Foods that are rich in magnesium include:[13]
- Nuts like almonds and Brazil nuts
- Seeds like pumpkin and sunflower seeds
- Soy products like tofu
- Fish like halibut and tuna
- Dark, leafy greens like spinach, kale and Swiss chard
- Bananas
- Chocolate and cocoa powder
- Many spices such as coriander, cumin, and sage
- Choose a magnesium supplement. If you decide to take a supplement, select one that contains a form of magnesium that is easily absorbed. Supplements to look for include those that contain any of these:[14]
- Magnesium aspartate. This form of magnesium is chelated (attached) to aspartic acid. Aspartic acid is an amino acid that is common in protein-rich foods that makes the magnesium easier to absorb.[15]
- Magnesium citrate. This comes from the magnesium salt of citric acid. The magnesium concentration is relatively low, but it is easily absorbed. It has a mild laxative effect.[16]
- Magnesium lactate. This is a moderately concentrated form of magnesium commonly used for treating digestive issues. It should not be taken by anyone with kidney problems.[17]
- Magnesium chloride. Another easily absorbed form of magnesium, this type also aids kidney function and metabolism.[18]
- Watch out for signs that you have taken too much magnesium. While it would be hard to eat too much magnesium, you could take too many magnesium supplements. Doing this would result in magnesium toxicity, which could cause symptoms like:[19]
- Diarrhea
- Nausea
- Abdominal cramping
- In extreme cases, irregular heartbeat and/or cardiac arrest
EditHelping Your Body Absorb Magnesium
- Talk to your doctor about any medications you are taking. Taking magnesium can affect some medications. Medications may also affect your body’s ability to absorb the magnesium supplements you take. These medications include[20]:
- Diuretics
- Antibiotics
- Bisphosphonates, such as those prescribed for osteoporosis
- Medications used to treat acid reflux
- Consider taking vitamin D. Some studies suggest that increasing your vitamin D can help your body to absorb magnesium.[21]
- You can eat vitamin D rich foods, like tuna, cheese, eggs, and fortified cereals.
- You can also absorb vitamin D by spending time out in the sunshine.
- Keep your minerals in balance. Some minerals will make it harder for your body to absorb magnesium. You should avoid taking mineral supplements at the same time that you take your magnesium supplement.[22]
- In particular, either an excess or a shortage of calcium in your body can make it harder to absorb magnesium. While taking magnesium supplements, avoid excess calcium.[23] At the same time, don't forgo calcium entirely, as this can hinder magnesium absorption.
- Studies have also found that magnesium and potassium levels appear to be related. The nature of this relationship is not yet clearly understood.[24] Even so, you should not dramatically increase or abstain from potassium while trying to increase your magnesium levels.
- Reduce alcohol consumption. Alcohol increases the amount of magnesium that we secrete in our urine. Studies have found that many alcoholics have low magnesium levels.[25]
- Alcohol causes a prompt and substantial increase in the urinary excretion of magnesium and other electrolytes.[26] This means that even moderate drinking can decrease your magnesium levels.
- Magnesium levels fall the lowest among individuals going through alcohol withdrawal.
- Be extra vigilant of magnesium levels if you are diabetic. If diabetes is not controlled well through diet, lifestyle and medication, a magnesium deficiency may occur.[27]
- Diabetics pass too much magnesium out of the body through the urine. As a result, magnesium levels can drop off quickly if not closely monitored.
- Take magnesium throughout the day. Rather than taking your magnesium as one dose, take smaller amounts throughout the day, with your meals and a full glass of water. Your body will be better able to process it in this way.
- Some suggest taking your magnesium supplement on an empty stomach if you are having problems with absorption. Sometimes the minerals in the food in your stomach can interfere with your body's ability to absorb magnesium. But, this sometimes causes an upset stomach.[28]
- In fact, the Mayo Clinic suggests taking magnesium only with meals. Taking it on an empty stomach may cause diarrhea.[29]
- Time-release preparations may also aid absorption.[30]
- Watch what you eat. Like minerals, there are some foods that may keep your body from properly absorbing magnesium. Avoid eating these foods around the same time of day that you take your magnesium supplements:
- Foods that are very high in fiber and phytic acid. These include bran products or whole grain items like brown rice, barley, or whole wheat bread.
- Foods that are high in oxalic acid (oxalate). These include coffee, tea, chocolate, leafy greens, and nuts.[31] Steaming or boiling foods high in oxalate may remove some of it. Consider cooked spinach instead of a spinach salad. Soaking beans and some grains before you cook them may also help.
EditTips
- For most people, dietary changes to increase magnesium intake are enough. But, as long as you only take the recommended dosage, experimenting with supplements will be harmless.
- Sometimes people feel much better with a magnesium supplement even if their blood work shows that they are "in range" with proper magnesium levels. It tends to help many people feel more energized, improve their skin and even increase thyroid function.
EditWarnings
- Insufficient magnesium may also cause fatigue. It can result in a weakened immune system and muscle spasms. In extreme cases, mental confusion, anxiety, panic attacks, weight gain, premature aging and dry wrinkled skin can occur.
- Individuals with extremely low levels of magnesium may need intravenous magnesium replacement.
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EditSources and Citations
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