How to Get More Magnesium in Your Diet

How to Get More Magnesium in Your Diet

Currently half of all Americans are failing to meet their bodies necessary daily intake of magnesium. Not eating enough magnesium can result in a lot of negative side effects like fatigue, weakness, appetite loss, nausea and/or vomiting. A major deficiency could result in more serious issues like irregular heart rhythm, personality changes and even seizures. Magnesium plays a vital role in regulating blood pressure, blood sugar, heart rate and nerve transmission.

In most cases it’s simply a matter of not eating enough magnesium rich foods but some medical conditions such as Chron’s disease and diabetes can affect absorption or cause magnesium to be excreted more quickly.

In a review of 40 studies involving over 1 million people increased magnesium intake was show to reduce the risk of heart failure by 22 percent, type 2 diabetes by 19 percent and stroke by 7 percent. It is important to remember that when trying to increase your magnesium intake it is better to get it from your food rather than supplements. High dose supplements have been linked to side effects like diarrhea, nausea and cramps and should only be taken when suggested by your physician. Dark leafy green, legumes, and nuts are your best bet if your trying to find easy ways to add magnesium to your diet.

Key Points:

  • 1But nearly half of all Americans—and 70 to 80 percent of those over age 70—fail to meet their daily magnesium needs.
  • 2Many of us simply aren’t getting enough through our diets. However, digestive disorders such as Crohn’s disease or celiac disease can affect the ability to absorb magnesium.
  • 3Among its other roles, magnesium is involved in regulating blood pressure, blood sugar, heart rate, and nerve transmission.

older adults are at increased risk for magnesium deficiency because they tend to consume fewer magnesium-rich foods than younger adults

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