Do you need a magnesium supplement? Experts share symptoms of deficiency

Magnesium is announced to be a natural remedy for a variety of ailments but is it really necessary to supplement and if so how much do you need Fox News Digital spoke to multiple wellbeing experts about the multipurpose mineral which plays a role in over of the body s enzyme systems and helps with ability production muscle and nerve function and blood pressure regulation Magnesium may help lower the vulnerability of certain diseases and could help to improve sleep reduce stress and anxiety and prevent nighttime muscle cramps sources stated COMMON SUPPLEMENTS AND MEDICATIONS COULD CAUSE LIVER DAMAGE STUDIES SHOWThe nutrient supports a stable heartbeat and prevents arrhythmias works with calcium and vitamin D to keep bones strong and aids insulin sensitivity and glucose metabolism Dr Heather Viola a primary care physician with Mount Sinai Healthcare System in New York City narrated Fox News Digital Magnesium can also help with constipation relief migraine prevention and PMS reactions according to Eleana Quattrocchi a pharmacist and associate professor of pharmacy practice at Long Island University in Brooklyn New York Various Americans do not get enough magnesium in their diet according to the National Institutes of Soundness NIH Office of Dietary Supplements Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the jeopardy of illness over time the NIH website states Studies have shown that up to of people in the U S could experience magnesium deficiency COMMON DAILY VITAMIN COULD SLOW BIOLOGICAL AGING MAJOR RESEARCH SUGGESTSLack of magnesium can raise the vulnerability of hypertension cardiovascular complaint type diabetes migraine headaches and osteoporosis Promising effects include insomnia muscle cramps constipation nausea and vomiting fatigue weakness numbness tingling personality changes and heart arrhythmias experts say In severe cases hypocalcemia low calcium levels or hypokalemia low potassium levels might occur according to the NIH Office of Dietary Supplements Blood tests can help detect low levels but Viola cautioned that those tests aren't perfect because bulk magnesium is inside cells not in serum Certain diagnostic conditions alcoholism particular medications and a diet lacking in the mineral may contribute to magnesium deficiency People with gastrointestinal ailment such as Celiac sickness or Crohn s disorder or those who have had a gastric evade may develop magnesium deficiency Sue-Ellen Anderson-Haynes a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian who owns Girls Women in Massachusetts narrated Fox News Digital The recommended daily dietary intake of magnesium is to mg per day for adult women and to mg per day for adult men The majority of magnesium is uncovered in plants liked nuts seeds and beans Anderson-Haynes described Fox News Digital For reference ounce tablespoons of pumpkin seeds provides mg of magnesium and ounce of chia seeds is mg DV of magnesium COMMON HOUSEHOLD SPICE MAY INTERFERE WITH MEDICINES SURVEY SUGGESTSSome specific sources of magnesium include peanut butter bananas avocado nuts almonds black beans leafy greens like spinach and kale whole grains yogurt and dark chocolate While dietary sources are the best way to meet daily magnesium requirements supplements are recommended in certain cases fitness experts notified Fox News Digital A supplement should be taken when a known deficiency or a wellbeing condition is present with excessive magnesium losses like alcoholism Samantha Dieras a registered dietitian and director for ambulatory nutrition services at the Mount Sinai Hospital in New York City recounted Fox News Digital Physicians may recommend supplements for magnesium-deficient patients or for individuals who are taking certain medications such as diuretics or Proton pump inhibitors that can deplete magnesium Viola noted It is accomplishable to ingest too much supplementation You can get too much magnesium but mainly from supplements not food Viola commented It s very safe from food as kidneys eliminate the excess Over-supplementing can cause diarrhea nausea and lethargy according to the expert Magnesium supplements come in different forms for various purposes which are absorbed in different solutions CLICK HERE TO SIGN UP FOR OUR SOUNDNESS NEWSLETTEROne of the greater part popular forms is magnesium citrate which is typically taken orally to raise levels in the body and alleviate constipation according to Healthline Magnesium chloride is another good choice for correcting deficiencies and also alleviates heartburn and constipation For those who can t tolerate other forms magnesium lactate and magnesium malate may be gentler on the digestive system Healthline noted Magnesium taurate is known to have probable benefits of regulating high blood sugar and high blood pressure while magnesium L-threonate could potentially help encouragement brain physical condition The magnesium salts used for a calming effect are glycinate and taurate Quattrocchi informed Fox News Digital Magnesium glycinate has also been shown to improve sleep reduce mental fitness issues and treat inflammatory conditions according to Healthline For more Soundness articles visit www foxnews com healthIndividuals should speak with their physician before starting magnesium supplements as it may interfere with particular medications and diagnostic conditions