First, a recap on why somebody may wish to take a magnesium complement within the first place: Magnesium is a extremely necessary mineral. If you happen to’re an avid mindbodygreen reader, you’ve got in all probability heard us wax poetic about it earlier than: It facilitates a whole lot of chemical reactions within the physique, serving to to control blood sugar, blood strain, muscle and nerve operate, protein constructing, and extra, registered dietitian and spokesperson for the Academy of Vitamin and Dietetics Amy Kimberlain, RDN, CDCES, explains. “Moreover,” she says, “magnesium performs an important function in serving to keep a wholesome coronary heart and wholesome bones.”
Once we eat entire meals that include magnesium (crops want the mineral to develop, too, so leafy greens are usually excessive in it), about half of it’s saved in bones, and the remainder goes to different physique tissues or is excreted by the kidneys. Along with greens, beans, nuts, seeds, and entire grains are additionally good meals sources of magnesium. Kimberlain explains that if a meals is excessive in dietary fiber, likelihood is it comprises magnesium, too.
Despite the fact that various wholesome meals are excessive in magnesium, the National Institutes of Health estimates that just about half of Individuals do not get sufficient of it by means of eating regimen alone. On an episode of the mbg podcast, immunologist Heather Moday, M.D., stated that it is one of the widespread deficiencies she sees, up there with vitamin B and zinc.
That is probably due partially to the rise in processed, nutrient-poor meals. However even for many who eat a largely unprocessed eating regimen, industrial farming practices are more and more stripping soil—and in flip, crops—of important vitamins like magnesium. Magnesium levels also tend to decline with age, and there are racial and gender disparities in uptake as effectively.
Taking a magnesium complement is a approach to ensure your physique has sufficient of the mineral to guard in opposition to situations like coronary heart illness, hypertension, kind 2 diabetes, and different blood sugar diseases, and many others.