Additionally, magnesium-rich foods may help reduce migraine symptoms People with frequent migraines may have low magnesium levels. Some studies show that supplementing with this mineral can provide relief from migraines.
Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes. Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient 3. Fortunately, increasing magnesium intake can help 42 , 43 , One study found that supplementing with this mineral reduced insulin resistance and blood sugar levels, even in people with normal blood levels Magnesium supplements may improve insulin resistance in people with metabolic syndrome and type 2 diabetes.
Its symptoms include water retention , abdominal cramps, tiredness and irritability. Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS 46 , Magnesium is absolutely essential for good health. The recommended daily intake is — mg per day for men and — mg per day for women The following foods are good to excellent sources of magnesium 49 :.
Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics. Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate. If you want to try a magnesium supplement, you can find a huge selection of high-quality products on Amazon.
Getting enough magnesium is vital. Many foods contain it, and many high-quality supplements are available. Magnesium is a very important nutrient that most people don't get enough of. Here are 10 magnesium-rich foods that are also super healthy. Your body requires many minerals to function properly. An iodine deficiency can cause uncomfortable and even severe symptoms, which often resemble those of hypothyroidism.
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Iron is an essential mineral, but ingesting too much can cause severe harm. This is a detailed review of the harmful effects of too much iron. There are a number of natural remedies for acid reflux, but is magnesium one of them? Doctors sometimes use magnesium during treatment for congestive heart failure CHF to reduce the risk of arrhythmia , or abnormal heart rhythm.
Some research also suggests that magnesium plays a role in hypertension. Magnesium therapy may help prevent or relieve headaches. This is because a magnesium deficiency can affect neurotransmitters and restrict blood vessel constriction, which are factors doctors link to migraine.
People who experience migraines may have lower levels of magnesium in their blood and body tissues compared with others. A systematic review from states that magnesium therapy may be useful for preventing migraine. The authors suggest that taking mg of magnesium citrate appears to be a safe and effective prevention strategy.
The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention. The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor.
Read more about magnesium for migraine. Magnesium may also play a role in premenstrual syndrome PMS. Small-scale studies, including a article , suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms. However, a more recent review reports that the research is mixed, and further studies are needed. The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.
Magnesium levels may play a role in mood disorders, including depression and anxiety. According to a systematic review from , low magnesium levels may have links with higher levels of anxiety. However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety.
The following table shows the recommended daily allowance RDA for magnesium intake by age and sex, according to the ODS. Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. Manufacturers also add magnesium to some breakfast cereals and other fortified foods. The best sources of magnesium include :.
Wheat products lose magnesium when the wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish contain low in magnesium. Read more about 10 healthful high magnesium foods here. While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people.
Magnesium deficiency is known as hypomagnesemia. Magnesium inadequacy or deficiency can result from excess consumption of alcohol, a side effect of certain medications, and some health conditions, including gastrointestinal disorder and diabetes. Deficiency is more common in older adults.
An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine. However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea , nausea, or cramping. Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a loss of central nervous system CNS control, cardiac arrest, and possibly death.
Constipation is uncomfortable to live with. Certain types of supplements see below will be best for promoting productive bowel movements. Foods with magnesium also often contain fiber and can prevent constipation more on this later. But it may be helpful before it gets to that point. The mineral is a physical component of your bones, researchers point out in an April study published in the European Journal of Epidemiology. For women, those who met magnesium intake recommendations either via food or supplements had a 27 percent lower likelihood of having fractures in the future compared with folks who fell short, says a June study in the British Journal of Nutrition.
There are several types of magnesium supplements, and some may be better than others for your health concern. Magnesium citrate Best used for concerns like constipation. Magnesium oxide This is another that Foroutan recommends for addressing constipation concerns, for the same reason as magnesium citrate. Magnesium glycinate This form of magnesium is well absorbed, which is why Foroutan suggests it to address muscle cramping or twitching.
In addition to promoting muscle function, Wagner will also suggest this form for sleep concerns. Magnesium lactate This form of the mineral is often recommended for heartburn , indigestion , or upset stomach , according to the American College of Cardiology.
Magnesium sulfate This form of magnesium is also known as Epsom salt. Some people use magnesium sulfate as a laxative it attracts water into the intestines , but the University of Michigan cautions against doing this without doctor supervision. Not everyone will require a supplement, and it may be recommended that you start with consuming more magnesium via your diet first.
After all, foods high in magnesium offer additional nutrients, such as fiber, vitamins, and minerals. Optimizing your diet by eating magnesium-rich foods is the best way to get that nutrient. If you are interested in taking a supplement, work with your healthcare team so they can consider your specific health concerns and recommend the best type and amount for you, says Foroutan.
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