A blood check is required to diagnose a magnesium deficiency, however some potential indicators embody lack of urge for food, nausea, vomiting, fatigue, stressed leg syndrome, and poor nail progress. In instances the place a real deficiency is discovered, medical doctors are prone to advocate a magnesium complement.
Sure well being situations, corresponding to alcoholism, and sure medicines, corresponding to tetracycline antibiotics for zits, can decrease our magnesium ranges. Extreme sweating, heavy menstrual cycles, and sure way of life components corresponding to consuming an excessive amount of caffeine and soda may decrease magnesium ranges.
But when a magnesium deficiency is uncommon, what’s happening with the virtually half of adults who the NIH says are getting lower than their really helpful each day dose? These folks seemingly fall into the much less regarding “inadequate,” moderately than “poor,” class. “Whereas the NIH notes that true magnesium deficiency is uncommon, there can nonetheless be cases the place magnesium ranges are inadequate,” says Dr. Sekhon. “Somebody might profit from magnesium supplementation if their dietary consumption is low or in the event that they expertise signs like muscle cramps, fatigue, irregular heartbeat, which may counsel magnesium insufficiency even with out a identified deficiency.” If you happen to’re experiencing extra excessive signs, corresponding to extreme muscle cramps, seizures, or irregular coronary heart rhythms, seek the advice of a health care provider instantly.
“Magnesium is usually a very efficient complement,” says Elizabeth Sharp, MD, IFMCP, board-certified medication doctor and founding father of Well being Meets Wellness. “The secret’s ensuring you’re taking the right type, preparation, and dosage for the signs you’re treating.”
Are there any downsides to magnesium?
Until you’re allergic to the magnesium-rich meals we’ve talked about, ingesting the mineral by complete meals ought to be typically protected. Specialists do warning towards ingesting the mineral in greater doses (something above 400 mgs when you’re between the ages of 19 and 31, or above 420 mgs when you’re older than 31), particularly in dietary supplements, as that will trigger opposed results, corresponding to nausea and vomiting, diarrhea, lethargy, muscle weak point, dizziness, low blood strain, sluggish reflexes, and a sluggish coronary heart price.
Dr. Sekhon says these with kidney illness ought to keep away from magnesium dietary supplements as a result of their kidneys gained’t have the ability to successfully take away any extra of the mineral. She additionally warns that magnesium can work together with sure medicines, corresponding to antibiotics and water tablets, and it could cut back their effectiveness.
No matter your well being, try to be aware about including dietary supplements. As a result of dietary supplements are unregulated, you is likely to be taking one which gained’t have a lot—if any—magnesium in any respect. Or worse, it is likely to be stuffed with different elements you weren’t planning on ingesting that, in excessive instances, might be dangerous to your well being.
Methods to safely take magnesium
Firstly, give your physician a hoop. “Usually, including magnesium-rich meals like fish and almonds to your weight loss program is innocent,” Keatley says, however she stresses that you need to all the time speak to your physician earlier than beginning (or altering) a supplementation routine. Gannon agrees, including, “Your finest guess is to speak along with your physician when you’re considering [magnesium supplements] might provide help to.”