Who should embrace the power of magnesium supplements? -By Dr. Harold Gunatillake
Hello readers,
Let’s discuss today’s magnesium requirements and its functions in the body. Many people take magnesium supplements without understanding their importance.
At the outset, I would like to emphasise that magnesium supplements should not be taken if you don’t have a magnesium deficiency or have kidney issues. People with kidney issues are more likely to experience adverse effects from magnesium supplements.
If you need to take on a doctor’s advice, at what age should you start taking magnesium?
In addition to what you get from food, the highest dose you should take of magnesium supplements is 65 milligrams/day for children aged 1-3, 110 milligrams/day for children aged 4-8, and 350 milligrams/day for adults and children aged nine or older.
Do Sri Lankans face a magnesium deficiency? Available data indicate a higher prevalence of iron, zinc, calcium, folate, and vitamin A deficiencies. However, the incidence of iodine deficiency has gradually declined due to the implementation of a universal salt iodisation program. Iron deficiency is the most common cause of anaemia and low red blood cell indices.
Is it okay to start taking magnesium?
It becomes tricky when relatively healthy people start taking magnesium supplements. Although too much magnesium can be toxic to your body, bringing low levels — less than 350 mg daily — probably won’t cause any harm unless you have kidney disease.
It is a good idea to check your blood magnesium level when you visit your GP for your annual checkups.
Why don’t doctors recommend magnesium?
Also, certain medicines (including some “water pills” and antibiotics) can lower blood magnesium levels. Magnesium supplements may be necessary for these situations, but too much can cause or worsen diarrhoea. If you have chronic kidney disease, it’s crucial to avoid taking supplements unless your doctor has prescribed them. Prioritising your health and following medical advice can help manage your condition effectively.
An additional significant consideration is that calcium, zinc, and magnesium supplements should not be consumed simultaneously. When ingested with food, these three minerals are gentler on the gastrointestinal system. Therefore, if your physician advises their use, it is advisable to take them at different meals or snacks.
Now, let us discuss the functions of magnesium in your body. Magnesium is crucial for the body’s functions.
Magnesium is critical in regulating blood pressure, maintaining bone density, and stabilising heart rhythm. It is also vital for managing blood glucose levels and contributing to the synthesis of proteins and DNA.
Now, what are the signs of early deficiency?
A prolonged magnesium deficiency may arise when there is a sustained insufficient intake of magnesium over an extended period. At the outset, individuals may not recognise the deficiency, as the body reserves the existing magnesium, which can be quantified in urine samples. Numerous medical conditions and pharmacological agents may impede the body’s ability to metabolise magnesium, thereby elevating the risk of deficiency.
Common signs and symptoms associated with magnesium deficiency include:
- Decreased appetite
- Nausea
- Vomiting
- Fatigue
- Muscle weakness
If you are experiencing a significant magnesium deficiency, you may feel numbness and tingling sensations, develop muscle cramps, suffer seizures, or encounter alterations in your cardiac rhythm. Specific individuals are more predisposed to magnesium deficiency, including:
People with gut problems such as Crohn’s or celiac disease People with type 2 diabetes
People who misuse alcohol over a long period Older adults
People who have parathyroid problems
People who take certain drugs for diabetes and cancer People with kidney disease.
Healthcare providers sometimes suggest that people with these conditions take magnesium supplements.
When suffering from GERD, doctors often recommend proton pump inhibitors (PPIs), which are a standard treatment for acid reflux and may also be linked to low magnesium levels.
Examples of PPIs include:
Dexlansoprazole (Dexilant) Esomeprazole (Nexium) Lansoprazole (Prevacid) Omeprazole (Prilosec, Zegerid) Pantoprazole (Protonix) Rabeprazole (Aciphex)
If you have been taking any of these medicines for a long time, your healthcare provider may perform a blood test to check your magnesium level.
Experts indicate that a considerable segment of the United States population is not obtaining adequate intake of magnesium-rich foods. Adults who do not fulfil the recommended daily magnesium intake are more prone to display elevated inflammatory markers. Chronic inflammation has been associated with severe health conditions, including cardiovascular disease, diabetes, and particular types of cancer. Additionally, insufficient magnesium levels may increase the risk of osteoporosis development.
Furthermore, evidence suggests that incorporating foods high in magnesium and other essential minerals can help prevent high blood pressure in individuals with prehypertension.
Some individuals regard magnesium tablets as a potential aid for weight management. Research indicates that magnesium supplementation may help reduce body mass index (BMI), especially among individuals with magnesium deficiency who are diagnosed with obesity. This suggests that magnesium may support initiatives to reduce overall body fat.
Which fruit is rich in magnesium?
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small
papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
I hope you find this article helpful.
(I wrote this article on magnesium for our readers after being inspired by R. Morgan Griffin’s piece for WebMD.)
