Magnesium
There are many benefits to adequate intake of dietary magnesium.
Magnesium plays many essential roles in the human body. Adequate intake can help prevent chronic ailments such as heart disease and diabetes, but its potential role in cancer prevention is unclear. Many adults may not get enough through diet, but a true deficiency most often occurs with serious illnesses. Certain medications can also cause deficiency. Magnesium products are also used as drugs for a variety of medical conditions, and treatment is carefully monitored to prevent serious side effects. There are case reports of excess levels due to supplements. Because supplements may interact with many drugs, and magnesium itself is a component of certain over-the-counter drugs, supplements should be avoided in patients with heart, kidney, or gastrointestinal disorders.
Uses
- To prevent asthma
Low levels of magnesium from the diet have been associated with the occurrence of asthma and a few small studies show that supplements may benefit lung function.
- To prevent heart disease
Magnesium supplements may be beneficial for certain types of heart disease, but there are no studies to show that supplements prevent heart disease.
- To prevent diabetes
Magnesium supplements have been shown to improve insulin levels in overweight non-diabetic individuals, suggesting that adequate levels may help prevent the onset of diabetes. Larger studies are needed.
- To help bone development or prevent weak bones
Small studies show that magnesium supplements have positive effects on bone development in adolescents and can prevent bone loss in postmenopausal women.
- To prevent fatigue
There are no studies of oral magnesium supplements for chronic fatigue. A small study has shown that they reduced fatigue symptoms in breast cancer patients with menopausal hot flashes.
- To reduce hot flashes
A small study has shown that magnesium can reduce hot flashes with few side effects in breast cancer patients.
- To improve premenstrual syndrome (PMS) symptoms
It is unclear whether magnesium can help premenstrual syndrome.
- To prevent migraines
There is some evidence that magnesium can help prevent migraines, and several medical guidelines include it as a potential therapy.
- To relieve leg cramps
Some studies of moderate quality support the use of magnesium for leg cramps.
- To relieve acid indigestion, heartburn, sour stomach, and constipation
(Common Use)
Magnesium is an active ingredient in many over-the-counter preparations including laxatives and antacids. Many individuals may not realize that they are possibly getting magnesium from these common sources.
Dosage
It’s easy to get magnesium from your diet – it is plentiful in whole grains, leafy green vegetables (spinach is a great source) as well as almonds, cashews and other nuts, avocados, beans, soybeans and halibut. If you are not getting at least 300-400 mg / day through your diet then consider supplemental magnesium. Look for magnesium citrate, chelate, or glycinate.
Safety
High doses of magnesium can have a laxative effect and can cause diarrhea. Individuals with certain heart, kidney, or gastrointestinal disorders, should not take magnesium supplements without a doctor’s supervision.