All the experts we interviewed were unanimous on this issue. Why should you take magnesium supplements at all in the absence of a deficiency, if there are so many delicious foods rich in this trace element? Here are some examples.
- Dark chocolate: one slice has about 64 mg of magnesium (16% of the daily requirement).
- Avocado: one medium-sized fruit contains 58 mg of magnesium (15% of the daily requirement).
- Cashews: a handful of nuts weighing 28 g has 82 mg of magnesium (20% of the daily requirement).
- Brazil Nut: 100 g (approximately 12-15 pieces) covers the daily need for magnesium by 100%.
- Beans: a cup of boiled black beans has 120 mg of magnesium (30% of the daily requirement).
- Banana: One Piece has 37 mg of magnesium (9% of the daily requirement).
- Salmon: half a fillet weighing 178 g contains 53 mg of magnesium (13% of the daily requirement).
- Magnesium chloride (bischofite) by analogy with salt (sodium chloride) will make it easy to fill the daily requirement.
You can also find various magnesium salts in food in high concentrations, but it is not enough to fully satisfy the body’s needs even with a diet.
The advantages of usual food are not limited because it is tastier and more nutritious. There are two more important points.
Compatibility. You should not take magnesium supplements together with antibiotics (tetracyclines and quinolones). Magnesium forms difficult-to-dissolve compounds with them. Real food has no such restrictions.
Side effects. When taking supplements, it is possible to overdose. It has unpleasant symptoms such as nausea, abdominal cramps, and diarrhea. And it can cause dehydration and loss of magnesium. If you consume nuts, pumpkin seeds, and salmon, you are not in danger of overdosing. Also, in this case, a “smart” algorithm is triggered. The body regulates the level of assimilation itself. It increases from an average of 30-40% to a maximum of 80% if there is little magnesium in the products, and reduces to 25% if it is too much.
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Some positive sides of magnesium supplements
Magnesium activates vitamin D within the body. Among other things, magnesium plays a key role in:
- Blood pressure.
- Muscle function.
- Heart rhyme.
- Blood sugar level.
It plays a positive role in treating diseases, which are caused by low magnesium levels. Among them are:
- diabetes;
- osteoporosis;
- stroke;
- high blood pressure;
- hereditary heart disease;
- clogged arteries;
- asthma;
- anxiety;
- constipation;
- Restless legs syndrome;
- insomnia;
- headaches;
- premenstrual syndrome;
- Preeclampsia
The frequency of bowel movements in people with irritable bowel syndrome with constipation can be reduced if the patient drinks mineral water with magnesium sulfate.
Magnesium supplements may also contain other minerals among the ingredients. Their action, if combined, can strengthen the magnesium effect alone. Differences in how magnesium products work can make it hard to know if a dose used in a clinical study of one magnesium salt product will have the same effect as a dose of a different mix.
How to decide on whether to take a magnesium supplement
A doctor should prescribe all supplements. Keep in mind that magnesium is essential for about 300 enzymatic processes in the body: protein synthesis, DNA replication, energy generation, neuron and muscle function. Magnesium supplements can assist rectify a deficiency when certain medical conditions hinder the effective absorption of magnesium from food or when dietary intake is insufficient.
Magnesium supplements promote relaxation by supporting the production of melatonin and serotonin in our bodies, potentially enhancing mood and sleep quality. Mg is available in different mixtures and forms that can change its effects. So, be sure of what you’re getting, if you plan to take magnesium. Although it helps with mental health, relieving depression, and improving general mood, it may be toxic for individuals with kidney dysfunction. Risk factors also include drug interaction and overdosing.
