Should I Take Magnesium? Nurse Explores the Nutrient Powerhouse

• Have you ever asked yourself, “Should I take magnesium?” One nurse shares her experiences with the nutrient powerhouse.
• Magnesium can be found in fortified foods, such as cereal, but also is present in high quantities in natural foods, such as green, leafy vegetables, nuts, beans, and whole grains. 
• Magnesium deficiency can develop over time and is often due to chronic conditions such as Crohn’s disease, celiac disease, Type 2 diabetes, and alcoholism. 

This essential nutrient is a powerhouse for the human body. Discover its numerous health benefits, dietary sources, and the signs of deficiency and toxicity.

To say my sleep has been revitalized is an understatement. I always thought of myself as a good sleeper, with no real issues. However, I never realized how much better my sleep could be. Want to know what unlocked that door? Magnesium.

Throughout my career, I’ve hung countless bags of magnesium, yet never fully grasped the bag of vitality of life I was infusing into my patients. Let’s explore this essential mineral and its many health benefits. 

Should I Take Magnesium?

Magnesium is an essential mineral that ensures proper functioning of the human body. Here are just a few ways it may be able to help you: 

• Improve mood 
• Decrease anxiety and depression 
• Prevent muscle cramping 
• Enhance bone formation thereby decreasing risk of osteoporosis 
• Decrease blood pressure and improve cardiovascular health 
• Maintain stable blood sugar levels 
• Decrease risk for diabetes 
• Decrease headaches 
• Regulate sleep 

Foods High in Magnesium 

Magnesium can be found in plant and animal sources. It’s safe to say that if you’re eating foods high in fiber, they’ll also be high in magnesium. It can be found in fortified foods such as cereal. Eating foods that are minimally processed is recommended as the refinement process can strip away essential nutrients. 

Natural food sources high in magnesium include: 

• Green leafy vegetables, such as spinach 
• Nuts, such as almonds and cashews 
• Seeds, such as pumpkin and chia seeds 
• Beans 
• Whole grains 

Magnesium Supplements

Magnesium supplements may be a good option for those who don’t consume enough through food. It can be found in various forms, such as magnesium citrate, magnesium sulfate, magnesium glycinate, and others.

The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day. It’s best to follow dosage recommendations provided by your healthcare provider.

Signs of Magnesium Deficiency

Magnesium deficiency can develop over time, and you may not know when you’re deficient. Excessive loss of magnesium is often due to chronic conditions such as Crohn’s disease, celiac disease, type 2 diabetes, and alcoholism. Early signs of deficiency include nausea, vomiting, fatigue, and generalized weakness. As the depletion progresses, the symptoms may become more pronounced. These include numbness, tingling, abnormal heart rhythms, seizures, and personality changes. 

Signs of Magnesium Toxicity

Magnesium toxicity only occurs when someone is taking magnesium as a supplement. It is not possible to become toxic when you are consuming the essential mineral from food sources. The main side effects from too much magnesium are diarrhea, nausea, and abdominal cramping. 

The Bottom Line

Magnesium has a huge effect on the human body. It can improve your daily well-being and even reduce your risk of developing chronic conditions such as hypertension and diabetes. Find food sources rich in magnesium or take a supplement to help you reach your goals. Try it for yourself to see what door it may unlock for you!  

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