Magnesium is a mineral that is essential in maintaining the proper functioning of your body. The mineral has an impact on more than 300 chemical processes that take place inside you.
Your muscles won't be able to move properly if you don't have enough of it. Your nerves will not be able to transmit and receive signals. Magnesium also helps to maintain your heartbeat stable, your blood sugar levels controlled, and your joint cartilage in good condition. It aids in the production of protein, bone, and DNA in the body.
Magnesium is not produced by the body on its own. The quantity of money you need is determined by your age and gender. You need 310 milligrams (mg) of vitamin D every day if you're a woman aged 19 or older, and you need 350 mg if you're pregnant. If you're a young adult guy under the age of 30, you'll need 400 mg every day. After the age of 30, males need 420 mg.
Although it is generally preferable to get magnesium from food, it may also be obtained through multivitamins and supplements. A large amount, on the other hand, might produce nausea, stomach cramps, and diarrhea. It has the potential to produce an irregular heartbeat or cardiac collapse in severe situations.
If you have any of the following conditions, you should avoid using a magnesium supplement:
- Heart-shaped block
- Kidney failure is a medical emergency.
- Obstruction of the bowels
- Myasthenia gravis is a chronic muscle weakness.
If you consume an excessive amount of magnesium via your diet, your kidneys will excrete it through your urine. If you don't obtain enough magnesium for a short period of time, your kidneys will help to bring your magnesium levels back into equilibrium.
Certain medical problems, such as Crohn's disease, celiac disease, type 2 diabetes, alcoholism, and persistent diarrhea, might cause your body to experience a long-term magnesium deficiency. Loss of appetite, nausea, vomiting, and exhaustion are all common symptoms of this condition.
Healthy magnesium levels in your body may be maintained by the consumption of leafy green vegetables, whole grains, beans, nuts, and fish, among other foods. Keep the following details in mind while you're shopping:
- Magnesium is found in abundance in fish.
- Chinook salmon
- Halibut
- Atlantic mackerel
- Atlantic pollock
Magnesium-containing vegetables and fruits
Prickly pear has a significant amount of magnesium, although it is not the most convenient meal to get or cook.
Instead, concentrate on these fruits and vegetables, which contain a significant amount of magnesium when cooked and a variety of other nutrients as well:
- Spinach
- Chard (Swiss chard)
- Edamame
- Tamarind
- Potatoes that have been skinned
- Okra
Magnesium-fortified whole-grain products are available.
Look for breakfast cereals that have been fortified with magnesium, as well as the following whole grains:
- Bran cereals
- Wheat germ (toasted)
- Quinoa (cooked)
Magnesium-fortified legumes, nuts, and seeds
Soy, cheese, and yogurt are good sources of magnesium, but meat and poultry are deficient in them.
Additionally, these meat substitutes are rich suppliers of magnesium:
- Black-eyed peas (cooked)
- Tempeh (cooked)
- Soybeans
- Beans that have been cooked (black, lima, navy, pinto, chickpeas)
- Tofu
- Almonds
- Cashews
- Flaxseed
- Peanut butter
Magnesium Levels in Your Drinking Water
Your water may include a trace quantity of magnesium, depending on where it comes from and which brand you use:
- Drinking water from the tap
- Water with minerals
- Water in a bottle
Products Containing Magnesium Enhancement
Magnesium may be found in dietary supplements and vitamins. Certain food items may be supplemented with magnesium on occasion, but you must check the label to be certain. Here are a few illustrations:
- Bars that serve as meal replacements
- Protein powders
- Shakes for weight reduction
Keep in mind that certain medications, such as the following, may prevent your body from absorbing magnesium:
- Bisphosphonates
- Antibiotics
- Zinc supplements in high amounts
If you use water tablets or some medications for acid reflux or peptic ulcers for an extended period of time, your magnesium levels may be affected as well.
