{"id":17524,"date":"2023-05-16T15:13:17","date_gmt":"2023-05-16T20:13:17","guid":{"rendered":"https:\/\/www.osfhealthcare.org\/blog\/?p=17524"},"modified":"2023-08-09T16:47:28","modified_gmt":"2023-08-09T21:47:28","slug":"what-are-the-health-benefits-of-magnesium","status":"publish","type":"post","link":"https:\/\/osf-blog.live.imagescape.com\/blog\/what-are-the-health-benefits-of-magnesium\/","title":{"rendered":"What are the health benefits of magnesium?"},"content":{"rendered":"

Magnesium is an essential mineral that powers many functions in our bodies.<\/p>\n

\u201cMagnesium plays a crucial role in muscle function, the nervous system and energy production. It also helps maintain blood sugar and blood pressure,\u201d said Brittany Van Tine, a dietetic intern at OSF HealthCare.<\/p>\n

How much magnesium should I take?<\/h2>\n

Normal magnesium levels are usually between 1.5 and 2.5 milligrams per deciliter of blood for adults.<\/p>\n

It\u2019s likely that a minor magnesium deficiency won\u2019t interrupt your life too much. But, a severe, long-term deficiency may cause more health problems.<\/p>\n

\u201cLow levels of magnesium increase the risk of high blood pressure, Type 2 diabetes, heart disease and weak bones<\/a>,\u201d Brittany said.<\/p>\n

Magnesium also helps balance other things like sodium, calcium and potassium.<\/p>\n

You can get your daily dose of magnesium from a well-balanced diet. If you need a supplemental dose, 200 mg\/day is generally considered a safe and adequate amount.<\/p>\n

It is possible to take too much magnesium, which can cause fatigue, diarrhea, nausea and vomiting.<\/p>\n

Why supplement magnesium?<\/h2>\n

\u201cOur bodies cannot create it, so we rely on our diet to consume magnesium,\u201d Brittany said.<\/p>\n

\n

Want to discuss overall health?<\/p>\n

Send your provider an OSF MyChart message<\/a><\/p>\n<\/div>\n

Many people believe that getting more magnesium through supplements and vitamins helps with many health issues. However, many of the popular ideas don\u2019t have much merit. These are some of the most popular reasons people give for taking magnesium:<\/p>\n

Anxiety<\/h3>\n

Taking magnesium for anxiety isn\u2019t a surefire way to relieve those feelings. Reducing anxiety starts with plenty of sleep, eating a well-balanced diet and staying on top of your behavioral and mental health<\/a>.<\/p>\n

Sleep<\/h3>\n

There\u2019s not enough research to support the claim that taking magnesium for sleep is effective at helping fall or stay asleep.<\/p>\n

Instead, Brittany suggests using tart cherry juice<\/a>, which naturally contains a little bit of melatonin. However, it won\u2019t ensure better or longer sleep; it merely will help you fall asleep. To get better sleep<\/a>, try balancing your diet and sticking to a daily and nightly routine.<\/p>\n

Muscle cramps<\/h3>\n

People may experience muscle cramps, often in the middle of the night. These could be the result of too much vigorous exercise or other kinds of physical labor.<\/p>\n

The effectiveness of magnesium for leg cramps isn\u2019t supported by much research.<\/p>\n

Headaches<\/h3>\n

Taking magnesium for headaches, especially for migraines, can potentially be helpful. It\u2019s not backed by a lot of research, but for people with migraines, magnesium may help.<\/p>\n

For people with migraines, it\u2019s best to talk to your primary care provider about finding the cause<\/a>.<\/p>\n

Pregnancy<\/h3>\n

Magnesium is one of the many minerals found in most prenatal vitamins.<\/p>\n

Taking magnesium for pregnancy helps keep a mom\u2019s contractions from starting until it\u2019s time to deliver.<\/a> Plus, it helps baby\u2019s bone growth.<\/p>\n

While magnesium is good and essential for our bodies, it\u2019s not a miracle supplement. It won\u2019t solve every health condition.<\/p>\n

Food with magnesium<\/h2>\n

Most adults in the United States don\u2019t get enough magnesium through the foods that they eat. So, taking a supplement is a possible option. However, Brittany said people can easily get their daily recommended intake by adding a few foods to their daily diet.<\/p>\n

Our bodies often can get all the magnesium we need by eating a well-rounded diet. But, many foods contain enough magnesium to fulfill our daily value. Some good food sources of magnesium include:<\/p>\n

Fortified foods<\/strong> \u2013 Breads and cereals that have magnesium added are labeled as fortified. Choose a whole or multigrain fortified bread for the best health boost. Same with cereals. Choose whole grain cereals rather than sugary options.<\/p>\n

Dark chocolate<\/strong> \u2013 Believe it or not, this delicious treat has magnesium. Cocoa beans are a high magnesium plant. The darker the chocolate, the more concentrated the cocoa, which means the magnesium content is higher.<\/p>\n

Nuts and <\/strong>seeds<\/strong><\/a> \u2013 Almonds, peanuts, cashews, pumpkin seeds, chia seeds and flaxseeds are extremely good, natural sources of magnesium. Even just one handful of almonds per day gives us nearly a quarter of our daily value of magnesium. Peanut butter is another easy way to get magnesium in your diet.<\/p>\n

Dark green, leafy plants<\/strong><\/a> \u2013 Spinach, Swiss chard and collard greens are rich in magnesium. They can be added to many different kinds of recipes, and you can get a full day\u2019s worth of magnesium.<\/p>\n

Vegetables<\/strong> \u2013 Corn, peas, broccoli and potatoes with the skin left on are great sources of magnesium. Like the dark green leafy plants, all of these vegetables work very well in recipes.<\/p>\n

Dairy<\/strong> \u2013 Milk and yogurt contain magnesium.<\/p>\n

Grains<\/strong> \u2013 Brown rice, quinoa and shredded wheat are healthy ways of adding magnesium into your diet.<\/p>\n

Fruits <\/strong>\u2013 Bananas are well known for being high in magnesium and potassium. It\u2019s often recommended to eat more bananas when you have frequent leg cramps. Other fruits high in magnesium include blackberries, papaya and avocados.<\/p>\n

Beans and legumes<\/strong> \u2013 Black beans, cooked edamame beans and kidney beans offer magnesium.<\/p>\n

Brittany suggests focusing on eating foods rich in magnesium rather than starting with supplements. Most people get their full daily intake of magnesium through eating.<\/p>\n

Types of magnesium supplements<\/h2>\n

There are a few different magnesium supplement options you might find on the drugstore shelf.<\/p>\n

Magnesium citrate<\/strong> \u2013 This one is usually easy to find. It easily absorbs into your digestive tract compared to other options.<\/p>\n

Be aware that this supplement is often used as a laxative to relieve constipation. That means that if you\u2019re taking this as a magnesium supplement, it may cause unintended side effects.<\/p>\n

Magnesium malate<\/strong> \u2013 This is another easily absorbed option. And it\u2019s easier on the digestive system than some other options.<\/p>\n

Magnesium lactate<\/strong> \u2013 Similar to magnesium malate, this is gentler on the digestive system and is easily absorbed.<\/p>\n

Magnesium oxide<\/strong> \u2013 This type of magnesium supplement is often used to prevent migraine.<\/p>\n

Magnesium glycinate<\/strong> \u2013 There\u2019s not enough research to prove, but it\u2019s often believed that this type of supplement has calming properties. That\u2019s likely why magnesium supplements have gotten their reputation as something to help with sleep and anxiety. More research needs to be done to verify if this makes a significant difference.<\/p>\n

Each of these types of magnesium has side effects, including upset stomach and diarrhea. And before you take a magnesium supplement, make sure you aren\u2019t taking any antibiotics that might interact negatively with the supplement.<\/p>\n

Before taking any supplements, you should talk to your primary care provider<\/a>. They\u2019ll be able to help you decide what supplement is the best for your health goals.<\/p>\n","protected":false},"excerpt":{"rendered":"

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