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Magnesium plays an important role in over 300 enzyme reactions in our body. You need magnesium to stay healthy, and your body needs it for many processes, like regulating muscle and nerve function, blood sugar levels, and blood pressure. Our body absorbs magnesium from the food we eat. A normal person needs about 400mg of magnesium per day. If your diet doesn’t provide the required amount of magnesium, take an oral supplement. Magnesium Chelate supplements are better than other forms of Magnesium supplements as they are absorbed quickly by your body. Magnesium-rich food sources are legumes, nuts, seeds, whole grains, green leafy vegetables, milk, and milk products. Foods that are high in fibre are also rich in magnesium.
Magnesium absorption
Calcium and magnesium intakes influence each other’s absorption. When magnesium intake is high, calcium absorption is low. And when calcium intake is high, magnesium absorption is low. Your body absorbs nearly 30% to 40% of the dietary magnesium you consume. Magnesium chelate is a form of magnesium that is easily absorbed by your body. If you have a magnesium deficiency, take it regularly to get the most benefit.
What causes magnesium deficiency?
Magnesium deficiency is uncommon in healthy people. The kidneys largely control the magnesium levels in your body. Your kidneys increase or decrease the excretion of magnesium depending on the requirements of your body. Other conditions that increase the risk of magnesium deficiency are poor diet, gastrointestinal diseases, type-2 diabetes, kidney problems, advanced age and alcohol dependence.
Effects of magnesium deficiency
Low magnesium level over the long-term increases the risk of high blood pressure, heart disease, osteoporosis, and type-2 diabetes. It can give you severe headaches and lead to low levels of calcium and potassium. One general symptom of magnesium deficiency is fatigue.
The other signs of magnesium deficiency are fatigue, weakness, loss of appetite, muscle spasms, and high blood pressure.
Diagnosing magnesium deficiency
Magnesium deficiency is diagnosed through a blood test or a urine test. Your doctor may advise you to take a test if you experience symptoms such as irritability, weakness, nausea, diarrhea, or abnormal calcium/potassium levels.
How to prevent magnesium deficiency
Eating a healthy, balanced diet containing magnesium-rich foods like legumes, nuts, seeds, leafy green vegetables, and whole grains prevents magnesium deficiency. If you are not getting sufficient magnesium from your diet, your doctor may advise you to take magnesium supplements.
Why is magnesium chelated?
Chelated refers to the binding process that combines magnesium with organic compounds to improve the stability and bioavailability of nutrients. Magnesium absorption and utilisation by your body improve as chelated magnesium bypasses the digestive process. As your body absorbs magnesium chelate quickly, it is recommended as a supplement to treat low amounts of magnesium in the blood.
Magnesium as a supplement
Doctors advise magnesium supplements:
- As a laxative for constipation
- As an antacid to reduce heartburn
- To reduce the risk of diabetes in obese children.
- To prevent hearing loss in people exposed to loud noise.
- To decrease cholesterol levels.
Magnesium is vital for maintaining good health. Even though your body absorbs magnesium from the food you eat, you must take magnesium supplements to stay healthy if you have magnesium deficiency.
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