National Nutrition Week 2024: How Magnesium Is An Underrated Nutrient For Our Body

Magnesium, an essential mineral, plays a critical role in bodily functions. The RDA for magnesium is 310–420 mg, depending on various factors. However, people fall short of this daily requirement.

National Nutrition Week

Magnesium Deficiency: It often goes unnoticed initially but can contribute to chronic health conditions over time, such as high blood pressure, type 2 diabetes, and osteoporosis. In more severe cases, low magnesium levels may cause symptoms like nausea, constipation, headaches, nighttime leg cramps, numbness or tingling in the extremities, general body weakness, tremors, and heart palpitations. These symptoms underscore the importance of magnesium for maintaining overall well-being. (Image Source: Pinterest/tecajk324)

At Risk Group: Certain groups of people are more likely to experience magnesium deficiency. Those with gut issues, such as Crohn's disease or celiac disease, may have impaired magnesium absorption. People with Type 2 diabetes often lose more magnesium through urine, while prolonged alcohol misuse can also lead to deficiency. Older adults are at risk due to reduced nutrient absorption with age. Additionally, parathyroid problems can affect magnesium levels, and certain medications used to treat diabetes, cancer, and kidney disease may contribute to lower magnesium levels in the body. (Image Source: Pinterest/hospitaljournal)

Health Benefits Of Magnesium: It plays a crucial role in bone health, supports brain function, helps regulate mood, aids migraine prevention, improves metabolic efficiency, helps balance hormones that regulate sleep and enhances skin hydration. Incorporating magnesium-rich foods like nuts, seeds, whole grains, leafy greens, avocados, milk, yogurt, and beans into your diet can help you reap these benefits. (Image Source: Pinterest/drglenwilkinson)

Food Sources: Magnesium is abundant in various foods, making it easier to meet your daily needs through a balanced diet. Excellent sources of magnesium include nuts like almonds and cashews, seeds such as pumpkin and chia, whole grains like brown rice and oats, and green leafy vegetables like spinach and kale and dark chocolate. Avocados, milk, yogurt, and beans like black and kidney beans also provide significant amounts of magnesium. Incorporating these foods into meals can be simple and effective. (Image Source: Pinterest/mamir8407477)

How To Take Supplement : Taking a low-dose magnesium supplement is generally safe, but excessive amounts can cause toxicity, leading to symptoms like nausea, abdominal cramping, diarrhea, facial flushing, and lethargy. Magnesium supplements can also negatively interact with certain antibiotics and medications, such as diuretics and heart drugs. Since magnesium levels aren’t usually checked in standard blood tests, you’ll need to ask your doctor for a specific test if you're concerned about your magnesium levels. (Image Source: Pinterest/StylishPetite)

Dr Sanjana Premlal, Consultant - Nutritionist, Kinder hospital, Bangalore (Image Source: ABPLIVE AI)