Magnesium is one of the most important minerals in your body, and yet most adults don’t get enough of it in their everyday diet. This is why magnesium supplements, or more comprehensive supplements containing the mineral, are so important. Much research has shown that a deficiency can be related to many different health problems.
Magnesium is actually found in every cell of your body, including the cells that make up your organs, tissues, and your blood. About half of this mineral is found in your bones, where it binds with calcium to support good bone density. This mineral is also needed for normal nerve and muscle function and is vital for some 300 biochemical reactions in your body.
One of the best sources of magnesium is spinach, as it’s contained in the chlorophyll that gives spinach its dark green color. Seeds, nuts and whole grains are also full of magnesium. This may explain why so many adults have a deficiency of this mineral, as their diet may not contain the dark leafy greens and grains needed to support healthy magnesium levels.
Water pills, certain medications used to treat cancer, and some antibiotics can also cause a deficiency. A good magnesium supplement can help fill in this gap.
Consider some of the many benefits of this mineral as well as potential side effects.
In addition to being a major component your cells, muscles and bone, and involved in so many daily body processes, magnesium is known to help control the symptoms of diabetes, chronic fatigue syndrome, multiple sclerosis, and fibromyalgia. I
t may also help with asthma and other breathing disorders including hay fever. It can alleviate muscle cramps and help with the breakdown of kidney stones.
Those who have any of these conditions, and especially those taking medications that cause a magnesium deficiency, may want to consider a supplement.
While there are not many magnesium supplement side effects to worry about, the minerals in the body all work together and taking too much of one can cause a deficiency in another.
Calcium and magnesium bind together to build strong bones so too much magnesium can cause a calcium deficiency that can lead to a loss of bone density.
The kidneys need to excrete excessive magnesium so when you take too large of a dose of your supplement, the kidneys need to work overtime to get this excess out of your body.
The mineral can also affect how the body absorbs antibiotics, so always check with your doctor if you’re prescribed this or any other medication and are taking a supplement of any kind.
It’s good to know the symptoms of too much magnesium in the system. These include vomiting and diarrhea as the body is trying to get rid of this excess, along with headaches and upset stomach. Slowed heart rate and dangerously low blood pressure are also common.
To avoid these symptoms, note the recommended dosage of any supplement before taking it. Usually 100 milligrams of a magnesium supplement every day is enough for most adults to get the full benefit from this mineral.
Your best bet is probably a multivitamin supplement that contains magnesium in recommended dosages along with all of the other minerals, vitamins and nutrients your body may be lacking. Only if you have a real magnesium deficiency should you have to take a stand alone supplement in addition to your regular daily.