A blood take a look at 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 development. In instances the place a real deficiency is discovered, docs are more likely to advocate a magnesium complement.
Sure well being situations, akin to alcoholism, and certain medications, akin to tetracycline antibiotics for zits, can decrease our magnesium ranges. Extreme sweating, heavy menstrual cycles, and sure way of life elements akin to consuming an excessive amount of caffeine and soda also can lower magnesium levels.
But when a magnesium deficiency is uncommon, what’s occurring with the just about half of adults who the NIH says are getting lower than their really useful day by day dose? These folks probably fall into the much less regarding “inadequate,” quite than “poor,” class. “Whereas the NIH notes that true magnesium deficiency is uncommon, there can nonetheless be situations 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 might recommend magnesium insufficiency even with out a recognized deficiency.” When you’re experiencing extra excessive signs, akin to extreme muscle cramps, seizures, or irregular coronary heart rhythms, seek the advice of a physician 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 proper kind, 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 way of complete meals must be usually secure. Consultants do warning in opposition to ingesting the mineral in larger doses (something above 400 mgs should you’re between the ages of 19 and 31, or above 420 mgs should you’re older than 31), particularly in dietary supplements, as which will trigger adversarial results, akin to nausea and vomiting, diarrhea, lethargy, muscle weak point, dizziness, low blood stress, sluggish reflexes, and a sluggish coronary heart fee.
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, akin to antibiotics and water tablets, and it could cut back their effectiveness.
No matter your well being, you need to be conscious 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 substances you weren’t planning on ingesting that, in excessive instances, may very well be dangerous to your well being.
Easy methods to safely take magnesium
In the beginning, give your physician a hoop. “Typically, including magnesium-rich meals like fish and almonds to your weight loss plan is innocent,” Keatley says, however she stresses that you need to all the time discuss to your physician earlier than beginning (or altering) a supplementation routine. Gannon agrees, including, “Your greatest guess is to speak together with your physician should you’re considering [magnesium supplements] may allow you to.”