Definition
Magnesium is an important mineral for the body, helping to maintain cardiovascular health, nerve function and muscle control. It also contributes to energy production, protein synthesis and blood sugar regulation.
Magnesium deficiency can cause health problems such as cramps, anxiety, insomnia and high blood pressure. In severe cases, magnesium deficiency can lead to the risk of death.
Uses
Magnesium is an essential mineral, playing an important role in hundreds of biochemical reactions in the body. It is like a builder, helping to build and maintain important functions.
The uses of Magnesium include:
- Nervous system: Helps regulate the nervous system, improve sleep, reduce stress and anxiety.
- Cardiovascular: Helps stabilize heart rate, reduce blood pressure and protect the cardiovascular system.
- Bones: Along with calcium, magnesium helps build and maintain strong bones.
- Muscles: Helps relax muscles, prevent cramps.
- Energy metabolism: Participates in the process of converting food into energy.
Needs
The body does not produce magnesium on its own, so the need depends on age and gender. Women aged 19 and over need 310 mg per day or 350 mg if pregnant. Men under 30 need 400 mg per day, from 30 years old onwards the amount needed is 420 mg.
How to supplement
Supplement Magnesium through food
This is the most natural and safest way to provide magnesium to the body. Some magnesium-rich foods you should add to your daily diet:
- Seeds: Almonds, walnuts, cashews, pumpkin seeds…
- Green leafy vegetables: Kale, spinach, Swiss chard…
- Whole grains: Brown rice, oats, barley…
- Beans: Black beans, red beans, green beans, soybeans…
- Fruits: Bananas, avocados, avocados…
- Note: To better absorb magnesium, you should combine magnesium-rich foods with foods rich in vitamin D (such as fatty fish, egg yolks) and calcium (such as milk, yogurt).
Supplement Magnesium through functional foods
If you cannot provide enough magnesium through your diet, you can consult your doctor to supplement with tablets or functional foods containing magnesium.
Magnesium comes in many different forms such as magnesium citrate, magnesium oxide, magnesium chloride… Each form has different advantages and disadvantages, you should choose the type that suits your body.
Intravenous magnesium supplementation (IV magnesium)
Intravenous magnesium supplementation (IV magnesium) is a method of providing magnesium directly into the blood through a syringe or infusion, helping to increase magnesium levels in the body faster than using oral medications or food.
With this method, almost all of the magnesium introduced into the body will be absorbed, ensuring effective treatment, often used in cases where rapid and effective supplementation is needed, such as:
Prophylaxis and treatment of seizures in preeclampsia, eclampsia, or acute glomerulonephritis in children when other drugs are ineffective.
Treatment of hypomagnesemia due to parenteral nutrition, malabsorption syndrome, alcoholism, cirrhosis, acute pancreatitis, or magnesium-free infusion.
Treatment of severe arrhythmias such as torsades de pointes, even in the absence of magnesium deficiency.
Treatment of barium poisoning to reduce the stimulating effect on the muscles.
IV magnesium should be used under close medical supervision.
Side Effects
Magnesium is generally safe and has few side effects. The most common side effect is diarrhea, which may be helpful if you are prone to constipation. If you experience diarrhea or cramps, reducing the dose or frequency of use may help prevent migraines without these side effects.
Taking too much Magnesium can lead to irregular heartbeat, low blood pressure, and memory problems. People with diabetes, heart disease, arrhythmia, and kidney disease should consult their doctor before taking it.
Interactions (if any)
Some medications can reduce the absorption of Magnesium, including bisphosphonates used for osteoporosis, antibiotics, and high doses of zinc.
Long-term use of liquid medications or medications to treat acid reflux or stomach ulcers can also reduce Magnesium levels in the body. Therefore, when supplementing magnesium, you should consult your doctor for the best results.
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