Posted in     on  April 2, 2023 by  JJhealth0

First, what is magnesium and what does it do for our bodily functions?

Magnesium is an important mineral we need for our bodies as it helps for maintaining our metabolism and nervous system.

It helps with the electrical stability of the heart, and effective for migraines, and helps regulate glucose levels and vitamin D levels.

According to research, an estimated 50% of people in the United States and Europe consume less than the recommended daily amount of magnesium.

This can lead to numerous health problems, including anxiety, depression, migraines, muscle cramps, and even heart disease.

To maintain optimal magnesium levels, it is recommended that men and women consume between 400-420mg and 310-320mg of magnesium per day, respectively.

However, some individuals may require more magnesium due to factors such as pregnancy or breastfeeding.

The body typically maintains magnesium levels within a narrow range, as too little or too much magnesium can have negative effects on the body.

When magnesium levels are too low, it can lead to hypomagnesemia, a condition characterized by symptoms such as muscle weakness, tremors, and seizures.

In contrast, high levels of magnesium levels, or hypermagnesemia, can result from excessive magnesium supplementation or certain medical conditions.

Symptoms of hypermagnesemia include nausea, vomiting, difficulty breathing, and even cardiac arrest.

Certain foods like whole grains, nuts, fish, legumes, and fruits contain magnesium.

However, many people will benefit from taking a magnesium supplement. 

Taking magnesium supplements has been shown to help improve athletic performance, and help with insomnia and restless leg syndrome.

magnesium levels

Here are 4 symptoms to tell if your magnesium levels are low

1. Leg cramps
2. Body Tension
3. Your eyelids are twitching
4. Constant fatigue and nervousness

In addition to diet and supplementation, other lifestyle factors can also impact magnesium levels.

For example, excessive alcohol consumption can lead to magnesium deficiency, as alcohol can interfere with the body's ability to absorb magnesium, which will lower magnesium levels.

Stress and certain medications can also deplete magnesium levels, so it's important to be mindful of these factors and take steps to manage stress and avoid unnecessary medications.

And here are some of the conditions that deplete magnesium levels. 

1. Alcohol abuse

2. Diabetes

3. Diseases of the digestive tract

4. Medications such as Nexium and Prilosec.

So what magnesium levels are needed?

The recommended daily intake of magnesium is 300 milligrams to 400 milligrams for adults.  But unless you are deficient, you might limit your daily intake to around 300 mg.

There are several supplements that can help boost your magnesium levels.

Magnesium 1Magnesium 2

1. Magnesium citrate: This supplement is a popular form of magnesium due to its high bioavailability, which means the body can easily absorb and utilize magnesium. 

Magnesium citrate can help alleviate symptoms of magnesium deficiency, including muscle cramps, anxiety, and irregular heartbeats.

2. Magnesium glycinate: This form of magnesium is gentle on the stomach and is ideal for those with digestive issues. Magnesium glycinate is also easily absorbed and has been shown to improve sleep quality and reduce anxiety.

3. Magnesium oxide: This supplement contains a higher concentration of magnesium than other forms of magnesium supplements, but has lower bioavailability. While it may take longer to see the effects of magnesium oxide, it is a good option for those who need a higher dose of magnesium.

4. Magnesium chloride: This supplement is a highly absorbable form of magnesium and is often used topically in the form of a spray or oil. Applying magnesium chloride topically can help alleviate muscle tension, improve skin health, and promote relaxation.

It's important to note that while magnesium supplements can be helpful in boosting magnesium levels, it's also important to obtain magnesium from a healthy diet. Foods rich in magnesium include leafy green vegetables, nuts and seeds, whole grains, and fish.

Before starting any new supplement regimen, it's important to speak with a healthcare professional to determine the best form and dosage of magnesium for your individual needs.

They can also help monitor your magnesium levels to ensure that they are within a healthy range.

Regenerate response

In conclusion, maintaining adequate magnesium levels is crucial for overall health and well-being. 

While magnesium deficiency is common, it is easily preventable through a healthy diet, supplementation, and lifestyle choices.

If you suspect you may have low magnesium levels, speak with your healthcare professional, who can recommend the best course of action to address any deficiencies and optimize your magnesium levels.