Magnesium is important for both physical and mental health. Many people do not consume enough magnesium to meet the body's needs. Make sure your body is getting enough magnesium by eating foods rich in this substance, such as vegetables, fruit, legumes, and whole grains. However, if your diet cannot meet the body's magnesium needs, take magnesium supplements every day. To get the best results, make sure your body absorbs magnesium optimally.
Step
Part 1 of 2: Determination of Magnesium Requirements
Step 1. Learn the role of magnesium for health
To function properly, every organ of the body needs magnesium. Magnesium plays a role in several important body functions, such as:
- Regulation of muscle and nerve function
- Regulation of blood pressure and blood sugar levels
- Formation of bone, protein and DNA
- Calcium level regulation
- Relaxation and sleep
Step 2. Learn the magnesium absorption process
Although important, the body sometimes has trouble getting magnesium. Although the main reason the body lacks magnesium is that many people don't eat enough magnesium-rich foods, the absorption of magnesium can also be hampered by other factors, such as:
- Calcium excess or deficiency
- Medical conditions, such as diabetes, Crohn's disease, and alcoholism
- Medical drugs that can block magnesium absorption
- Soils in some areas, particularly the United States, contain so little magnesium that agricultural produce in these areas does not have a high magnesium content either.
Step 3. Know how much magnesium you need
The level of magnesium needed varies from person to person, depending on age, gender, and various other factors. The magnesium requirement for adult men is generally no more than 420 mg per day, while in adult women, magnesium consumption should not be more than 320 mg per day.
- Talk to your doctor about the level of magnesium you need to take, especially if you suspect you have a magnesium deficiency.
- Check to see if the multivitamin you are taking contains magnesium. If so, magnesium supplements do not need to be taken so that the magnesium levels obtained by the body are not excessive. The same is true for calcium because calcium is also often contained in magnesium supplements.
- Inform your doctor about any chronic diseases you have. Some diseases, such as Crohn's and gluten-sensitive enteropathy, inhibit the absorption of magnesium, and can cause low magnesium levels due to diarrhea.
- Study the effects of aging. As you get older, the body's ability to absorb magnesium decreases and the more magnesium is excreted. Research has also shown that as people get older, people eat less magnesium-rich foods. Older adults may take medications that can block the absorption of magnesium.
- Always consult a doctor before giving magnesium supplements to children.
Step 4. Be aware of the various symptoms of magnesium deficiency
If the magnesium deficiency is temporary, there may not be any symptoms. However, if you constantly do not meet the magnesium levels needed by the body, the following symptoms may occur:
- Nauseous
- Gag
- Loss of appetite
- Tired
- Muscle spasms or cramps
- If you are severely deficient in magnesium, you may experience tingling, numbness, seizures, heart rate disturbances, and personality changes.
- If the above symptoms persist, consult a medical professional.
Step 5. To get enough magnesium, eat foods rich in magnesium
Unless you have a disease that hinders the absorption of magnesium, your body's magnesium needs can be met by eating the right foods. Before starting to take magnesium supplements, make changes to your diet first. Foods that are high in magnesium include:
- Geluk fruit, such as Brazil nuts and almonds
- Grains, such as pumpkin seeds and sunflower seeds
- Soy products, such as tofu
- Fish, for example tuna and side fish
- Green leafy vegetables, such as spinach, kale, and silverbeet
- Banana
- Chocolate and cocoa powder
- Various types of spices, such as coriander, cumin and sage
Step 6. Buy the right magnesium supplement product
If you want to increase your magnesium levels by taking supplements, buy products that contain magnesium in an easily absorbed form, such as:
- Magnesium aspartate. In this form, magnesium is attached to aspartic acid. Aspartic acid is an amino acid that is commonly found in protein-rich foods. Aspartic acid makes it easier for the body to absorb magnesium.
- Magnesium Citrate. Magnesium in this form is derived from the magnesium salt of citric acid. In this form, the magnesium concentration is relatively low. However, the body easily absorbs magnesium in this form. Magnesium citrate has a mild laxative effect.
- Magnesium lactate. This form contains magnesium in moderate concentrations. Magnesium lactate is usually consumed to treat indigestion. However, magnesium lactate should not be taken by patients with kidney disease.
- magnesium chloride. In this form, magnesium can be absorbed easily by the body. Magnesium chloride also helps with metabolism and kidney function.
Step 7. Be aware of the various symptoms of excess magnesium
Although eating magnesium-rich foods very rarely causes a magnesium overload condition, taking too many magnesium supplements can cause the condition. Symptoms of excess/magnesium poisoning include:
- Diarrhea
- Nauseous
- Stomach cramps
- Irregular heartbeat and/or stop (in severe cases)
Part 2 of 2: Optimization of Magnesium Absorption
Step 1. Tell your doctor about all the medications you are taking
Taking magnesium can hinder the performance of certain medications. However, certain types of drugs can also interfere with the absorption of magnesium. Medications to consider regarding magnesium absorption include:
- diuretic
- Antibiotics
- Bisphosphonates, eg drugs to treat osteoporosis
- Medication to relieve acid reflux
Step 2. Take vitamin D
Several studies have shown that increasing vitamin D intake makes it easier for the body to absorb magnesium.
- Eat foods rich in vitamin D, such as tuna, cheese, eggs, and fortified cereals.
- Vitamin D can also be obtained by basking in the sun.
Step 3. Keep your body's mineral levels in balance
Some minerals inhibit the process of absorption of magnesium. So, these mineral supplements should not be taken with magnesium supplements.
- Excess or lack of calcium can inhibit the process of absorption of magnesium. When taking magnesium supplements, don't have too much calcium. However, do not completely eliminate calcium intake because calcium deficiency can also interfere with the magnesium absorption process.
- Research has also proven that magnesium and sodium levels are related. The relationship is not yet fully understood. However, do not experience excess or lack of sodium while increasing magnesium levels.
Step 4. Limit alcohol consumption
Consuming alcohol increases magnesium levels in the urine. Research shows that many alcoholics are deficient in magnesium.
- Consuming alcohol causes a drastic increase in the levels of magnesium and other electrolytes in the urine. In other words, consuming alcohol in moderation and frequency can already cause a decrease in the body's magnesium levels.
- Magnesium levels are lowest in people who are experiencing withdrawal symptoms.
Step 5. Diabetic patients should closely monitor magnesium levels
Control diabetes with medication, a healthy lifestyle, and a proper diet. If diabetes is not controlled, the patient may develop a magnesium deficiency.
The condition of diabetes causes an increase in magnesium levels in the urine so that magnesium levels in the body decline quickly if you are not careful
Step 6. Take magnesium supplements throughout the day
Instead of taking a single dose of magnesium supplement, take it in smaller doses throughout the day, with meals and with 240 ml of water. This method makes it easier for the body to process magnesium.
- Some people recommend taking magnesium supplements before meals (on an empty stomach) if you have impaired absorption of magnesium. Minerals contained in food in the stomach can inhibit the process of absorption of magnesium. However, taking magnesium supplements on an empty stomach can sometimes cause dyspepsia.
- The Mayo Clinic recommends taking magnesium supplements only with meals because taking these supplements before meals or on an empty stomach can cause diarrhea.
- Magnesium in the form of preparations whose release takes place gradually is more easily absorbed by the body.
Step 7. Pay attention to the food you eat
Some types of food contain minerals that can interfere with the absorption of magnesium. The following foods should not be eaten while you are taking magnesium supplements:
- Foods rich in phytic acid and fiber, such as bran products and whole grains, such as brown rice, barley, or whole wheat bread.
- Foods rich in oxalic acid, such as fruit geluk, green leafy vegetables, chocolate, coffee, and tea. Steaming or boiling this type of food can remove some of the oxalic acid contained in it. Eat spinach cooked rather than raw. Soak nuts and seeds before cooking to reduce the oxalic acid content.
Tips
- In most people, magnesium levels can usually be increased simply by changing diet. However, taking magnesium supplements is also an effective way, as long as the rules for use, including the rules regarding the dosage, are adhered to.
- In some cases, taking magnesium supplements can make patients feel better (improves thyroid function and skin health and makes the body feel more energetic), even if blood tests show normal magnesium levels.
Warning
- Lack of magnesium can cause the body to feel tired, weak immune system, and muscle spasms. Severe magnesium deficiency causes symptoms such as confusion, anxiety, panic attacks, weight gain, premature aging, and dry, wrinkled skin.
- If magnesium levels are very low, intravenous treatment may be necessary.
