Why do I Need Magnesium Supplements?

Magnesium supplements are recommended for a number of reasons including for people with a magnesium deficiency, individuals with high blood pressure and diabetes.

Although we can get enough magnesium from a balanced diet, magnesium supplements are necessary for people who have lost this important mineral due to illness or taking certain medicine.

Symptoms attached to lack of magnesium are muscle weakness and irregular heartbeats.

To have enough magnesium that your body needs, you need to eat a balanced diet. You also need to follow a diet program, with appropriate mineral foods important for good health. Otherwise, you need go the supplements way.

Recommended Daily Allowance (RDA) for Magnesium

The RDA states the average daily intake sufficient to meet nutrient requirement of 97-98 percent of healthy people. Therefore in this case, the RDA includes magnesium taken from both food and supplements.


RDA For Magnesium for Different Ages

Age (years)

1-3

4-8

9-13

14-18

19-30

31+

Male (mg/day)

80

130

240

410

400

420

Female (mg/day)

80

130

240

360

310

320

RDA For Magnesium for Infants

Age (months)

0-6

7-12

Male/female (mg/day)

30

75


What Foods Provide Magnesium?

The vegetable kingdom is a major dietary source of magnesium; the dark green vegetables such as spinach are good sources.

Some fruits such as avocado and dried apricot provide this nutrient.

Most seeds, nuts, and legumes have high levels of this mineral.

Whole grains, especially wheat (mainly the germ and bran), millet and brown rice are good sources.

Hard water is also a valuable source of magnesium.

Supplements are the alternative for the above sources. A wide variety of these supplements are available for people who are unable to obtain their daily requirement from the diet.

Studies have shown that magnesium supplementation is very helpful in alleviating severe menstrual cramps, fatigue and depression.  Water retention can also been lessened through the use of this nutrient.

Studies have also established that supplementation may improve sensitivity to insulin and help reduce the risk of diabetes in overweight people.

Magnesium Deficiency

Research indicates that a great population in the world has a magnesium deficit, which increases with aging. The primary cause of this deficiency is the increased eating of processed and fast foods. Much magnesium is lost in the processing and refining of these foods.

The amount of magnesium in the soil in which plants are grown is a great determinant of how much will be found in foods. Today’s soils are depleted of this valuable mineral. As a result, many people are getting insufficient magnesium from their diets.

The intake of supplements can be an effective method of obtaining enough magnesium in our body.

A decreased level of magnesium in blood and tissues has been shown to relate to high blood pressure, kidney stones, heart disease and particularly heart attacks due to coronary artery spasm.

Medical studies indicate that a decreased concentration of magnesium has been found in the heart and blood of heart attack victims; though it is not clear whether this is a cause or a result of the problem.


Caution!

While taking magnesium supplements, you may experience side effects including muscle seizures, nausea and abdominal spasms. If magnesium levels go up abnormally, this is known to cause breathing problems and heart palpitations. These supplements are also not ideal for people with kidney and cardiac problems.

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