As a professional trainer and a nutritional adviser, I have often been asked for magnesium supplement recommendations.
In this article, I will talk about this important mineral and I will give you my recommendations and tips after reading and researching a lot about it over the years.
I will also give you a list of 8 foods reach in Magnesium which taking them will Reduce the need for a supplement and prevent the health issues accompanied by Magnesium deficiency.
Magnesium supplement – when our nutrition alone is not enough
Magnesium, an intracellular mineral, is one of the building materials essential for building and strengthening the body.
Naturally, we get the amount of magnesium that is essential to our body through food.
Sometimes, for various reasons, there is this essential mineral deficiency in our bodies.
One of the main reasons for this is the consumption of industrial food saturated with fats, which detracts from the mineral’s deposits.
Lack of this mineral can cause diseases and conditions such as diabetes, difficulty breathing, weakness, constipation, persistent fatigue, an imbalance in blood sugar, arrhythmias, convulsions (to the point of seizures, in extreme cases) and more.
In order to prevent such phenomena, the deficiency in the body can be supplemented by a magnesium supplement.
Importance of magnesium supplementation and its benefits
Magnesium is an essential component of human health.
Magnesium is needed for normal cardiac activity, energy production and is a cofactor in more than 300 enzymatic actions in the body.
A study at Harvard University found that high daily intake of magnesium reduces the risk of developing diabetes by 33%. Further studies have found that this mineral helps prevent depression and migraines.
Magnesium deficiency can lead to side effects and various health problems.
A concentrated magnesium supplement can help regulate heart rate and regulate blood pressure, dull and relieve angina pectoris, reduce LDL cholesterol and increase HDL cholesterol, and prevent the formation of blood clots.
Magnesium deficiency among the population is due to:
- From a low-magnesium diet (magnesium is found in spinach, chocolate, nuts – foods that are not consumed enough in the elderly).
- Lack of a sufficient amount of magnesium in drinking water.
- Being in a hot country, because magnesium is secreted in large amounts in sweat.
- People suffering from high blood pressure receive drugs that cause increased excretion of magnesium in the urine.
- The process of absorption of magnesium in the body is difficult and therefore the absorption is minimal.
- In addition, most magnesium products and supplements are not absorbed into the cells and therefore do not affect.
Symptoms of magnesium deficiency
Magnesium deficiency may affect almost any body system, for example, arrhythmias and changes in blood pressure, skeletal muscles, and bones. The initial expression of magnesium deficiency includes involuntary contractions of the leg muscles during sleep or during sports (eg swimming), migraines, and fatigue.
A severe deficiency can lead to heart rhythm disorders, loss of appetite, depression, back pain, and effects on the nervous system, such as insomnia, anxiety, restlessness and migraines, and digestive disorders such as constipation.
8 Foods rich in magnesium
You can consume magnesium through supplements, but it’s better to consume magnesium naturally through our diet.
Here are eight foods that can help:
1. Dark green leaves
In the world of nutrition, green leaves play the role of food superheroes, providing vitamins and minerals so vital and loaded with health benefits.
Choose raw or boiled baby spinach leaves, collard leaves, kale or chard leaves, and provide your body with a nice amount of magnesium with minimum calories.
2. Nuts and seeds
Only half a cup of pumpkin seeds provides 100 percent of the recommended daily intake of magnesium.
Other nuts and seeds rich in minerals are almonds, sunflower seeds, Brazil nuts, cashews, flax seeds, pine nuts, and pecans.
Prepare a mix of nuts and seeds and occasionally snack to get good energy and keep your hunger at a reasonable level.
In addition to being an excellent source of vitamin D and omega-3 fatty acids, the fish mackerel, wild salmon, halibut, and tuna will help us add magnesium to our body.
Set a goal to eat fish at least once a week.
4. Soybeans (Edamame)
Soybeans are legumes rich in nutrients such as fiber, vitamins, minerals, and amino acids.
Eat half a cup roasted and dry soybeans, which provide almost half of the recommended daily intake of magnesium.
Other legumes rich in magnesium are black beans, white beans, chickpeas, and lentils.
The avocado is rich in multivitamins, in heart-healthy ingredients, and in chemicals that prevent various diseases. Add a piece of avocado to your salad or sandwich and easily consume 15 percent of the recommended daily intake of magnesium.
Bananas are better known for their high potassium content, which is important for heart health and bone strengthening, but a medium-sized banana also provides 32 mg of magnesium, along with vitamin C and fiber.
Keep a banana in your bag for a quick nappy in the morning with just 100 calories.
Of course, many other fruits provide magnesium, such as strawberries, blueberries, grapefruit, and figs.
7. Dark chocolate
In case you need another excuse to savor a dark chocolate, know that it is also rich in magnesium.
One cube of dark chocolate contains 24 percent of the recommended daily intake of magnesium and contains only 145 calories.
In addition, you will also get antioxidants that help lower blood pressure, improve blood flow and strengthen the overall health of your heart.
8. Low-fat yogurt
Magnesium and calcium are a great health pair because when we consume enough magnesium, our body is easier to absorb calcium.
One yogurt box contains 19 mg of magnesium, can be mixed with high-fiber fruits and get an easy-to-prepare nutritious breakfast.
Magnesium supplement recommendations-the added value of magnesium supplement
In order to provide the body with the best amount of magnesium daily, it is necessary to consume about 350 milligrams.
However, be sure to maintain a constant ratio of 2: 1 between magnesium intake and calcium intake, that is – each magnesium unit should be consumed in two calcium units.
Apart from strict adherence to this proper and desirable proportions, it is important to understand that damage may also be caused by excess consumption of the mineral, so before you consume magnesium supplement it is important to consult with a doctor and specialist dietitian.
The close and direct relationship between nutrition and health has long been proven.
It is clear to all that good health has an impact on quality of life, when the keyword is balancing everything we put into the body and in every action we do.
Hence, maintaining balance requires precision and attention to the food we consume.
Since people are different from one another, it is important to set a personal menu according to personality characteristics, patterns of activity and behavior and of course according to personal taste and preference.
In order to create a personal nutritional profile that is suitable for us and to make sure that our bodies receive all the essential ingredients, it is important to make periodic blood tests, which can be found in deficiencies such as vitamins and minerals.
Who should consider taking a magnesium supplement?
Pregnant women – Due to the lack of enough magnesium in their bodies, pregnant women may have leg cramps. Because foods that contain high magnesium (sunflower seeds, cashews, almonds, whole grains, bananas, green vegetables, etc.) may not be absorbed well in the blood or are not likable by pregnant women.
Athletes – Magnesium supplement can also help athletes, who lose a large amount of the mineral in sweat.
Because it helps to decrease the concentration of lactic acid in the blood, it contributes to a faster recovery of the body after prolonged high-intensity exercise, while at the same time helps to maintain the same level of activity for a long time.
The same category also includes those who like sports and camping activities, which are recommended to check the level of the mineral in their blood.
Elderly-Magnesium deficiency develops with age, as there is not enough magnesium in the diet.
One of the most obvious signs of magnesium deficiency is involuntary contractions of the leg muscles, especially at night and during sport activity such as swimming.
A clear medical indication
Since various types of magnesium supplements are offered in the market, it is recommended to read the “fine print” on the box and in the attached leaflet.
It is important to understand which ingredients exactly are in the supplement, what dose is being offered, and more. Before purchasing it is important to consult not only with the pharmacist but mainly with a doctor and nutritionist, in order to reduce the chance of taking a supplement that is not suitable and may be harmful.
In any case, prefer as much as possible, to purchase the supplement from a source that you have confidence in its professionalism, reliability, integrity, and fairness.
Taking a magnesium supplement that is well absorbed in the blood is important to maintaining a stable balance of this important mineral.
However, people with chronic diseases, let alone those who are in the nursing department and taking medications and perhaps even various supplements, should be supervised and monitored by a doctor, which will prevent them from using uncontrolled, disproportionate and even dangerous use of the supplement.
A question of need, an answer of dosage
Our diet includes not only the food groups but also the spices.
Those who try to reduce their body weight often wonder how, despite the reduced consumption of food, their weight remains stubbornly the same, stuck, unmoving … They do not take into account or tend to ignore the effect of various sauces, adding a significant caloric value.
Similarly, people may not consider the amount of mineral contained in the magnesium supplement with the amount of magnesium they need.
Therefore, when a dietitian sets you a menu, it is important to come to her with current blood tests, so that you can get a full and detailed picture of your condition and recommend you what and how much to take.
Think about it just like buying equipment for professionals: make sure you consume the desired amount. No less and no more.
Only 1% of the magnesium in the body is found in blood.
Therefore, a blood test is not a final indication of the magnesium status in the body, but only in the blood where its level is relatively constant.
So a blood test is not enough, therefore, it is very important to pay attention to the symptoms that I brought above and consult with a doctor.
Also, as I have mentioned, many of the Magnesium products and supplements available in the market will not absorb efficiently in the body, so buying from a recommended well-known brand is extremely important.
I hope that you found my magnesium supplement recommendations useful. If you have any comments please leave them in the comments below.