Magnesium helps regulate blood sugar ranges and helps muscle and nerve operate. But, regardless of its vital function within the physique, many individuals don’t get sufficient of this nutrient. Recent analysis means that up to 60% of adults don’t eat sufficient magnesium of their food regimen, and up to 45% of Americans are magnesium poor.

“It is a surprise how many people are deficient in magnesium [because] it is so easy to get enough from your diet,” Keri Gans, MS, RDN, advised Verywell. “[This could happen] by not eating a well-balanced diet.”

People in sure age teams might also be extra doubtless to turn out to be magnesium poor, Gans stated. “There is a concern that, as you age, your body doesn’t absorb magnesium as it once did,” she defined. People with sure well being circumstances, together with sort 2 diabetes, these with alcohol use dysfunction, and other people taking sure drugs, are additionally extra doubtless to be low in magnesium.

Because it’s so frequent, it’s essential to know the indicators of magnesium deficiency, perceive components that may make it more durable on your physique to take up this nutrient, and communicate with a healthcare supplier when you expertise signs of magnesium deficiency. A healthcare supplier might suggest taking a magnesium complement or getting extra magnesium via your food regimen.

What Can Affect the Body’s Ability to Absorb Magnesium?

The course of by which the physique absorbs magnesium is advanced and impacted by numerous inner and exterior components. External components affecting our physique’s capability to take up magnesium embrace meals and medicine consumption.

Do Certain Foods Affect Magnesium Absorption?

What you eat whenever you eat magnesium can impede your physique’s capability to take up it correctly. Specifically, massive quantities of fiber can inhibit your physique’s capability to take up magnesium, Marie van der Merwe, PhD, coordinator of the Applied Physiology and Nutrition doctoral program on the University of Memphis, advised Verywell.

To optimize absorption, you need to strive to take your magnesium complement (if a healthcare supplier has really helpful one) with a meal or snack that’s decrease in fiber—corresponding to with a morning omelet.

Certain drugs—like proton-pump inhibitors (PPIs), that are used to deal with frequent circumstances like power heartburn, and diuretics, which assist forestall fluid build-up—may also contribute to magnesium loss, analysis has proven. Antibiotics might also have an effect on magnesium absorption.

Which Medications Can Affect Magnesium Absorption?

You shouldn’t begin taking a magnesium complement with out talking together with your healthcare supplier, as magnesium dietary supplements can work together with different drugs.

The following medicine and dietary supplements might intervene with magnesium absorption:

If you’re taking one or a number of of those drugs or dietary supplements, a healthcare supplier can advise you on how—or if—you need to alter your routine to alleviate magnesium deficiency signs with out inflicting different well being points. A healthcare supplier will resolve to regulate your routine or drugs based mostly on the severity of your magnesium deficiency.

What Are the Signs of Low Magnesium—And How Is It Treated?

It could be tough for individuals to acknowledge the early warning indicators of magnesium deficiency, Gans stated: “These symptoms are symptoms of a lot of things,” she defined. “It’s not like they’re unusual symptoms—they are common.” The following could be early signs of a magnesium deficiency:

• Loss of urge for food
• Vomiting
• Nausea
• Fatigue
• Weakness

If you observed you will have a magnesium deficiency, it’s your decision to point out this to a healthcare supplier and request blood work. “First, you should go and see your doctor, not just jump to the conclusion that you have a magnesium deficiency,” Gans stated. A easy blood take a look at can assist them decide whether or not you’re poor and to what extent.

People with magnesium inadequacy might profit from a magnesium complement, Gans defined. “A magnesium supplement is definitely something safe to take, but I would start it under the advice of your doctor,” she added.

How to Get More Magnesium Through Your Diet

When it comes to magnesium, it’s higher to give attention to getting sufficient via your food regimen, as a substitute of including new dietary supplements or stopping ones you’re already taking for medical causes, Gans stated. “We should be looking to our diet first,” she defined.

The following meals are good sources of magnesium:

• Nuts
• Seeds
• Legumes
• Whole grains
• Green leafy greens (like spinach)
• Milk
• Yogurt
• Fortified meals, like breakfast cereals

The really helpful day by day magnesium consumption for grownup males within the United States is 400 to 420 milligrams (mg), whereas the really helpful day by day consumption for ladies is 310 to 320 mg. That really helpful quantity is elevated for pregnant girls, who ought to get 350 to 360 mg of magnesium day by day.

For reference, a serving of uncooked spinach—100 grams—accommodates almost 80 mg of magnesium, whereas a serving of almonds—additionally 100 grams—accommodates 270 mg.

To get sufficient magnesium—and all the opposite vitamins you want to keep wholesome—it’s important to eat a balanced food regimen that features all meals teams. Some individuals unnecessarily minimize out complete meals teams to obtain particular sizes or excessive weight reduction objectives, however this may take a toll on the physique, Gans stated. “People on restrictive diets—it’s not surprising when they become deficient” in magnesium, she stated.

Unless your healthcare supplier tells you to, you don’t want to remove—or eat extra quantities of—any nutrient. If you’re in any other case wholesome and customarily eat a balanced food regimen, there’s no want to strive to get kind of magnesium, calcium, zinc, or anything.

“The main takeaway is not to limit total food groups,” Gans stated, “because we can get adequate amounts from our diet.”