Should I Take Magnesium Everyday?
Magnesium is one of seven essential macrominerals (or minerals that people need to eat in large amounts). It’s also important for bone health, blood sugar regulation, and muscle contractions.
Whether you should take magnesium everyday depends on your personal health situation and how much magnesium you consume naturally in food. Getting enough magnesium through food is the best way to stay healthy.
It’s also safe to ingest a moderate amount of magnesium from supplements, but do not exceed the recommended upper intake level (RDA) set by the US Institute of Medicine. The RDA is about 350 milligrams of magnesium per day, which is considered the safest daily amount for most adults.
The dietary sources of magnesium include low-fat dairy products, fruits, vegetables, nuts, beans, whole grains, and dark chocolate. Some experts recommend consuming magnesium in combination with calcium or zinc, since they work together to strengthen the bones and muscles.
A diet high in magnesium-rich foods may help lower your risk of heart disease by lowering your total cholesterol and triglyceride levels. It’s also thought that the mineral may reduce inflammation in the body, which is linked to a number of chronic diseases, including type 2 diabetes and Alzheimer’s disease.
What’s more, some studies have shown that a higher magnesium intake can help reduce your blood pressure, although these findings aren’t conclusive yet.
You should also talk to your doctor before starting a new supplement or medication, especially if you’re taking blood thinners or anti-diabetes medications, diuretics, antacids, or drugs that are used to treat osteoporosis. Using more than the recommended daily allowance of magnesium can interfere with the absorption of these drugs and cause serious side effects.
In addition, if you’re pregnant or breastfeeding, your baby should also receive extra magnesium from the mother during pregnancy to promote strong bones and teeth. Some magnesium supplements contain additional nutrients, so check with your doctor to see if these would be safe for you and your baby.
Dosage for sleep aids
If you are dealing with insomnia or restless leg syndrome, magnesium may help ease the symptoms and improve your sleep. It also relaxes the nerves that control your sleeping habits and regulates hormones to lower anxiety.
It’s also helpful for those suffering from fibromyalgia and other conditions that disrupt your sleep. It helps regulate the release of melatonin, the hormone that tells your brain when it’s time to sleep.
You shouldn’t take a magnesium supplement if you are prone to diarrhea, nausea, or stomach cramps. These side effects are usually short-lived, but they can be debilitating if they go on for too long.
Your kidneys are a great friend of magnesium, as they help keep your body’s levels in balance and get rid of excess magnesium when it becomes too much for you to absorb. But too much of a good thing can lead to magnesium toxicity, which can eventually cause problems like lowered blood pressure and trouble breathing.
Most doctors agree that the best solution for a magnesium deficiency is to eat a well-balanced diet and take a low dose of supplements under medical supervision. But if you find that you’re not getting enough magnesium, ask your doctor for a blood test to determine whether you are deficient or not.