Reach For Healthy Avocados
Avocado is a great source of dietary magnesium. One cup of cubed avocado contains 44 milligrams of magnesium. They are also rich in potassium, fiber, folate, and healthy fats. You can enjoy avocados morning, noon, or night. Spread mashed or sliced avocado over a slice of whole wheat toast for breakfast. Add diced or sliced avocado to salads. Mash avocados and add diced tomatoes and onions, cilantro, lime, and salt and pepper to make a tasty guacamole. Avocado is a natural topping for favorite Mexican dishes like tacos and nachos.
It Can Benefit Leg Cramps*
Studies have shown that magnesium glycinate can benefit pregnancy-induced leg cramps.* In one study, 80 pregnant women participated in a doubleblinded, randomized, placebocontrolled trial by taking 300 mg of magnesium glycinate daily. The frequency of cramping, as well as the intensity of leg cramping, were reduced by 50 percent compared to the placebo group.*
What Is The Best Way To Get Magnesium
The best way to get the recommended amount of magnesium lies in eating a balanced diet full of nutritious foods, such as whole grains and plenty of fruits and vegetables, but more than half of American adults are not meeting their magnesium requirements from diet alone.1
That said, what food is highest in magnesium? According to the USDA National Nutrient Database the foods with the most magnesium include rice bran, molasses, and pumpkin seeds. But a variety of other foods contain this key nutrient, too. Some other food sources of Magnesium include:
- Fruit: avocado, banana, mango, raisins
- Nuts: almonds, Brazil nuts, cashews, peanuts
- Seeds: pumpkin seeds sesame seeds
- Dairy: milk, yogurt
- Whole Grains: amaranth, brown rice, buckwheat, oats, quinoa
Chocolate lovers will be pleased to know that dark chocolate containing at least 70% cocoa also contains magnesium!
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Who Might Take B Vitamins
While everyone requires the right amount of vitamin B to stay healthy, for certain groups of people, the need to maintain a proper vitamin B intake is particularly vital. These groups include the following:
Women who are pregnant or trying to conceive
If you’re pregnant, the standard recommendation is to take 400 micrograms of folic acid every day until youre 12 weeks pregnant.
Ideally, you should begin taking folic acid supplements before you get pregnantin other words, when you stop using contraception. Folic acid helps to prevent birth defects in the fetus or baby.
Many pregnant women take a B-complex supplement, which provides the full recommended daily intake of all B vitamins and several other vitamins and minerals too.
Adults over the age of 60
Your body needs sufficient levels of stomach acid to be able to convert vitamin B12 from food into energy. As you get older, your stomach lining gradually becomes less able to produce this acid. If youre over 60, this means youre unlikely to be absorbing vitamin B12 as effectively as possible.
While taking oral B12 supplements can help, the tablet or capsule relies on the body being able to separate the vitamin from the proteins that bind it. Vitamin B12 mouth sprays , on the other hand, dont need stomach acid to be absorbed.
Its also common for adults over 60 to be deficient in vitamins B6 and B9 too, so supplementation is recommended with those also.
Vegans and vegetarians
People who take certain medication
Magnesium Glycinate Side Effects
Clearly, there are many benefits to taking magnesium, especially if you have a deficiency in this important mineral.* But are there any downsides to taking magnesium or magnesium glycinate, specifically? The most common side effects of magnesium supplements are diarrhea, cramping, and digestive upset. This is more common in certain forms of magnesiumlike magnesium oxide and magnesium citrate.
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Provides Relief From Constipation
Adequate levels of magnesium in the body promote relaxation of the muscles present in the digestive tract. Since magnesium is known to neutralize the acid in the stomach, it allows the smooth movement of stool through the intestines.
Individuals who are on magnesium supplements should remember that if they experience a laxative effect, then it would mean that the dosage of the supplement is too high for their body type. Thus, taking such supplements should be first discussed with the doctor. When one takes the proper dose of magnesium supplements, it helps ease bowel movements without facing any kind of discomfort or diarrhea.
Who Could See Positive Effects From Taking Magnesium
In general, there are a few populations more likely to have a magnesium deficiency, like teenage girls and men over 70. Some people are at more of a risk of chronically insufficient magnesium that could be problematic, Gannon says. Those groups include:
- People with Type II diabetes: Gannon says that people with higher levels of blood sugar who urinate frequently may have chronic insufficiencies. Keatley agrees, adding Many studies show the increased amount of sugar in the kidneys causes magnesium to escape.”
- People with GI issues: According to Gaston, gastrointestinal issues like a bowel resection, Crohns disease, or celiac disease can lead to higher magnesium losses.
- People with alcoholism or a binge-drinking habit: Due to a combination of factors including poor nutritional status, kidney stress, and gastrointestinal problems, Gannon says folks who drink more than average are at risk for magnesium deficiency and could benefit from supplementation.
- People of older age: As we get older, we tend to consume less magnesium, according to Gannon. Additionally, we experience decreased magnesium absorption in the small intestine as we age.
- People who have had heart failure or a heart attack: Magnesium can become depleted in these patients with heart failure or a history of heart attack, according to Keatley.
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What Are The Symptoms Of Vitamin D Deficiency
If youre not getting enough vitamin D, this might lead to:
- aching and/or weakened bones
- an increased vulnerability to coughs and colds
- gut problems
For many people, the symptoms are fairly subtle and wont cause any serious risk to your health. However, it is possible for a vitamin D deficiency to bring about more harmful complications if left untreated.
There are simple blood tests you can do at home to check whether your vitamin D levels are low. These give you an accurate reading of the amount of vitamin D in your blood. You then send off the tester and receive the findings back via email. Read more about BetterYous vitamin D testing service here
When And Why Do People Take Magnesium Supplements
People of all ages take magnesium supplements for a variety of reasons. Magnesium is safe to consume and readily available as an over-the-counter supplement. A doctor may recommend magnesium supplementation, or a patient may take magnesium of their own accord as a preventative or to treat a particular condition.
Reasons to supplement with magnesium might include:
- Known magnesium deficiency
- Promote heart health, either as a preventative or after a cardiac event.
- Prevent cancer in patients with a family history of certain cancers, like breast or colon cancer
- Regulate blood pressure, either as a preventative measure or for patients with hypertension
- Regulate blood glucose and insulin metabolism, as a preventative or for diabetic or prediabetic patients
- Promote good bone health, especially in patients susceptible to bone disorders like osteoporosis
- Promote good brain health, especially in patients susceptible to Alzheimerâs disease.
- Treat various forms of inflammation
- Treat symptoms of PMS
- Treat cramps and muscle spasms
- Treat sleep disorders like insomnia or restless leg syndrome
- Treat or prevent mood disorders like depression or anxiety
- Treat or prevent constipation, heartburn, and/or indigestion
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Magnesium And Restless Leg Syndrome
People with restless leg syndrome experience uncontrollable urges to move the limbs and sometimes cramping or crawling sensations, often peaking in the evening hours when at rest. The sensation makes falling asleep difficult and can wake you out of your sleep.
Research shows mixed results when using magnesium to treat patients with RLS. One small study found that sleep efficiency increased significantly, from 75% to 85%, when RLS patients took magnesium for 4 to 6 weeks. Other studies have shown that magnesium salts may reduce leg cramps during pregnancy.
In contrast, a study of magnesium as a treatment for nocturnal leg cramps in older adults showed no significant change in symptoms. More research needs to be done to determine who can benefit from magnesium as treatment for RLS, and therefore improve their sleep.
Helps Protect Against Insulin Resistance And Diabetes
Insulin resistance means that your muscle cells and liver cells arent able to absorb the sugar in your bloodstream, making it one of the leading causes of type 2 diabetes and metabolic syndrome. And the bad news is two-fold. If you have metabolic syndrome, youre much more likely to be magnesium-deficient, and the high levels of insulin in the blood are going to further deplete your bodys magnesium levels through urination.
If you have type 2 diabetes, youre also more likely to have low magnesium levels, making it more difficult to manage your blood sugar levels.
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What Are The Major Health Benefits Of This Supplement
Some research suggests that even if you arent in one of the categories that put you at higher risk for a deficiency, supplementation could have some positive effects on your health. Magnesium has been studied in relation to conditions from asthma, clogged arteries, high cholesterol, diabetes, muscle cramps, and athletic performance, to name a few,” Gannon says, continuing, Some research is more promising than others, but some have mixed results or are shown to be ineffective.
The NIH cites research showing a possible association between high magnesium intake and a decreased risk of high blood pressure, heart disease, stroke, Type II diabetes, osteoporosis, and migraines. There is some evidence, for instance, suggesting that magnesium supplements may lower blood pressure by a small amount. In addition, there are also a few small studies showing they can reduce migraine frequency by a modest amount.
However, the NIH emphasizes that with all of these findings, we need more research to establish any kind of firm causal link. And because many studies are looking at overall dietary magnesium intake as opposed to just supplementation, it’s difficult to assess how much of the effect is because of magnesium as opposed to other nutrients.
What Are The Benefits Of Taking Magnesium
As a key nutrient vital to good health, magnesium plays a variety of important roles in the body, with both men and women reaping the benefits of taking magnesium. Involved in more than 300 enzymatic reactions in the body, magnesium helps convert food into cellular energy and helps support essential nerve function and nerve health.2 Magnesium also helps control muscle and nerve function, and helps support bone health.3 Magnesium also works as an electrical conductor, helping to contract and relax muscles and helps to maintain a normal heart function. With more than half of the bodys magnesium stored in bones and teeth, the rest of this mineral lives in various tissues throughout the body.4
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Health Benefits Of Taking Magnesium And Zinc Together
There are several essential minerals that need to be part of our diet because our bodies cannot function normally when they are absent or consumed in smaller than the required amounts. Based on the amounts required for health, these minerals are called major or trace minerals, with major minerals being needed in larger quantities than trace minerals.
Magnesium, a major mineral, and zinc, a trace element, are two minerals that play vital roles in the body and are essential for health.
Can You Get Too Much
If youre healthy, your kidneys flush out the extra magnesium you get from foods. Still, too much of it can bring on cramps or nausea. The same is true if you use laxatives or antacids that have magnesium. At really high doses, the mineral can make you very sick.
Talk to your doctor about magnesium pills, because some conditions, such as myasthenia gravis, can get worse if you take them.
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What Causes A Vitamin B Deficiency
As B vitamins are found in many foods, following a well-rounded diet means youre unlikely to develop any nutrient deficiencies. However, they are water soluble vitaminsmeaning the body cant accumulate reserves of themand so you do need to replace them on a daily basis.
Some, like biotin and pantothenic acid , you only need in small amounts, and providing youre eating a balanced diet its difficult not to get enough.
Vitamin B12 is different, as its extremely difficult for your digestive system to absorb. Its stored in the liver, and a B12 deficiency tends to develop over many years. Some symptoms of B12 deficiency include:
- pins and needles in the hands and feet
- an unsteady walk
- a pale yellow tinge to your skin
- a sore red tongue
Benefits Side Effects Dosage And Interactions
Much like other types of magnesium, magnesium oxide has many health benefits. When used regularly, magnesium oxide can help boost low magnesium levels, relieve constipation, manage depression, treat migraines, and more.
Magnesium oxide is a type of magnesium mineral supplement that is mostly made of magnesiumit actually contains more magnesium than other magnesium supplements. Magnesium oxide is acquired by burning magnesium with pure oxygen, but this method is quite costly. The cheaper method is to expose oxygen to magnesium salts using underground deposits, seawater, or salt beds. With this method, the source of the magnesium salt determines the quality of the magnesium oxide that is produced.
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Magnesium Reduces Insulin Resistance
Insulin resistance is one of the main causes of metabolic syndrome and type 2 diabetes.
It is characterized by a deterioration in the ability of muscle cells and the liver to properly absorb sugar from the blood.
Magnesium plays a crucial role in this process, and many people with metabolic syndrome are deficient .
The Importance Of Magnesium
Health and medical experts normally stress the importance of incorporating enough mineral and vitamin intake into our regular diet. Magnesium happens to be an extremely crucial mineral for your health since it is required for over 300 biochemical responses in the body. It is the 4th most dominant mineral in the body, one that is somewhat responsible for numerous respects. Around half of our bodys overall magnesium reserve is present in our bones, whereas the rest of it is mainly found in the bodys organs and tissue cells. Even though the human body is quite efficient at controlling a steady level of magnesium, only 1% of it is available in the blood.
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How Does Magnesium Support Cellular Energy
Magnesium helps our bodies break down the food we eat. For example, it turns carbohydrates and fat into cellular energy. Magnesium is required by cells to produce ATP , the bodys main source of energy. Magnesium is also involved in over 300 essential metabolic functions, making this mineral a key player in cellular energy production.
Are Magnesium Supplements Safe
Magnesium is one of the seven major minerals that the body needs in relatively large amounts . But too much of one major mineral can lead to a deficiency in another, and excessive magnesium can in turn cause a deficiency in calcium. Few people overdose on minerals from food. However, it is possible to get too much magnesium from supplements or laxatives.
People with kidney problems are more likely to experience an overdose of magnesium. Symptoms of toxic magnesium levels can range from upset stomach and diarrhea, to more serious symptoms of vomiting, confusion, slowed heart rate and dangerously low blood pressure. Severe magnesium overdoses can lead to problems breathing, coma, irregular heartbeat and even death.
Magnesium supplements can interact with several drugs. Taking magnesium too close to a dose of some antibiotics, including ciprofloxacin and moxifloxacin, may interfere with how the body absorbs the medicine. Similarly, magnesium can interfere with some osteoporosis drugs if the doses are taken too close together. Magnesium can also interfere with some thyroid medications. Magnesium can worsen side effects of some blood pressure medications, and increase the potency of some diabetes medicines.
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How Much Vitamin B Should You Take
Each of the eight B vitamins has its own recommended daily dosage, which differs depending on factors such as:
- your gender
- your dieti.e. if youre vegan or vegetarian
- whether youre pregnant
Recommended daily dosages
The recommended daily dosages, as set by Public Health England, are as follows:
*Pantothenic acid and biotin are found in many foods, so as long as you eat a varied and balanced diet you should get all you need.
Supplementsmaximum recommended dosages
If you take vitamin B oral supplements , its important to know the maximum recommended dosage, as some supplements provide more than your full recommended daily allowance .
In most cases, taking more than the maximum dosage might be harmful to your health, although there isnt a great deal of evidence to say exactly how.
The table below shows the maximum recommended dosages for each of the B vitamins.
Food Sources Of Zinc And Magnesium
In a perfect world, you can get sufficient amounts of magnesium from foods such as spinach, legumes, nuts, seeds and whole grain foods. Zinc intake can be met by including foods such as oysters, crab, lobster, beans, nuts, and dairy products. The problem is, our food supply isnt what it used to be and has therefore left many people deficient in many micronutrients. The main culprit in this disturbing nutritional trend is soil depletion: Modern intensive agricultural methods have stripped increasing amounts of nutrients from the soil in which the food we eat grows.
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