The American Migraine Foundation report that people frequently use doses of — mg per day for migraine prevention. The amounts that may have an affect are likely to be high, and people should only use this therapy under the guidance of their doctor. Read more about magnesium for migraine. Magnesium may also play a role in premenstrual syndrome PMS. Small-scale studies, including a article , suggest that taking magnesium supplements along with vitamin B-6 can improve PMS symptoms.
However, a more recent review reports that the research is mixed, and further studies are needed. The American College of Obstetricians and Gynecologists suggest that taking magnesium supplements could help to reduce bloating, mood symptoms, and breast tenderness in PMS.
Magnesium levels may play a role in mood disorders, including depression and anxiety. According to a systematic review from , low magnesium levels may have links with higher levels of anxiety. However, the review points out that the quality of evidence is poor, and that researchers need to do high quality studies to find out how well magnesium supplements might work for reducing anxiety.
The following table shows the recommended daily allowance RDA for magnesium intake by age and sex, according to the ODS. Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. Manufacturers also add magnesium to some breakfast cereals and other fortified foods. The best sources of magnesium include :.
Wheat products lose magnesium when the wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish contain low in magnesium.
Read more about 10 healthful high magnesium foods here. While many people do not meet their recommended intake for magnesium, deficiency symptoms are rare in otherwise healthy people. Magnesium deficiency is known as hypomagnesemia. Magnesium inadequacy or deficiency can result from excess consumption of alcohol, a side effect of certain medications, and some health conditions, including gastrointestinal disorder and diabetes.
Deficiency is more common in older adults. An overdose of magnesium through dietary sources is unlikely because the body will eliminate any excess magnesium from food through urine. However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea , nausea, or cramping. Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression, lethargy, a loss of central nervous system CNS control, cardiac arrest, and possibly death.
People with a kidney disorder should not take magnesium supplements unless their doctor advises that they do so. Magnesium supplementation may also give rise to some drug interactions. Medications that may interact with magnesium supplements or affect magnesium levels include :. Magnesium supplements are available to purchase online , but it is best to obtain any vitamin or mineral through food because nutrients work better when people combine them with other nutrients.
Many vitamins, minerals, and phytonutrients work synergistically. This term means that taking them together brings more health benefits than taking them separately. It is better to focus on a healthful, balanced diet to meet daily requirements for magnesium and to use supplements as a backup, but under medical supervision.
People who follow a healthy, whole-foods-based diet are more likely to get the amount of the mineral they need, says Moreno. Here are seven foods that are among the best sources of magnesium, according to Jarosh.
Dig into yogurt for breakfast. One cup of plain low-fat yogurt offers 42 mg of magnesium, 10 percent of the daily value DV , according to the U.
Snack on almonds. Toss edamame in your next stir-fry. A half-cup of cooked, shelled edamame contains about 50 mg of magnesium, which is 12 percent of your DV, notes the USDA. Bake up a potato — and eat the skin. Eat brown rice instead of white. Have a banana for something sweet.
Additional reporting by Johannah Sakimura, RD. By subscribing you agree to the Terms of Use and Privacy Policy. We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Magnesium is a mineral that supports hundreds of chemical reactions in your body. However, many people get less than they need. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue 5.
Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and people with chronic disease 6 , 7 , 8. In one study, volleyball players who took mg of magnesium per day experienced improvements in jumping and arm movements 9. In another study, athletes who supplemented with magnesium for four weeks had faster running, cycling and swimming times during a triathlon. They also experienced reductions in insulin and stress hormone levels However, the evidence is mixed.
Other studies have found no benefit of magnesium supplements in athletes with low or normal levels of the mineral 11 , Magnesium supplements have been shown to enhance exercise performance in several studies, but research results are mixed. Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression 13 , Some experts believe the low magnesium content of modern food may cause many cases of depression and mental illness However, others emphasize the need for more research in this area Nonetheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be dramatic 15 , In a randomized controlled trial in depressed older adults, mg of magnesium daily improved mood as effectively as an antidepressant drug There may be a link between depression and magnesium deficiency.
Supplementing with it can reduce symptoms of depression in some people. Additionally, research indicates that people with a low magnesium intake have a higher risk of developing diabetes 19 , Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group People who get the most magnesium have a lower risk of type 2 diabetes.
Moreover, supplements have been shown to lower blood sugar in some people. Studies show that taking magnesium can lower blood pressure 24 , 25 , In one study, people who took mg per day experienced a significant decrease in systolic and diastolic blood pressure Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels Magnesium helps lower blood pressure in people with elevated levels but does not seem to have the same effect in those with normal levels.
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease 29 , 30 , In one study, children with the lowest blood magnesium levels were found to have the highest levels of the inflammatory marker CRP.
They also had higher blood sugar, insulin and triglyceride levels
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