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Along with protein, creatine, and vitamin D, magnesium is one of the few nutrients that has quickly escaped the niche wellness world and is regularly discussed through broader conversations, and that’s not unreasonable. “The importance of magnesium cannot be overstated,” says J. Rand Baggesen, M.D., founder and medical director of Executive Health Group.
Magnesium tends to appear on podcasts in the context of improving sleep and supporting healthy muscle function, but the mineral actually plays an extremely wide range of important roles in all kinds of bodily functions across the neurological, endocrine, cardiovascular, and musculoskeletal systems, from blood sugar regulation to DNA repair, says Daniel Chavez, CSCS, R.D., Fay Nutrition. “In fact, it’s no exaggeration to say that magnesium supports every function in your body,” says Laura Purdy, MD, MBA, founder and CEO of Swell Medical.
It turns out that magnesium is very important. However, the expert explained: GQ Magnesium intake is actually pretty low on the list of things to watch out for. Here’s why:
You’re probably already getting enough magnesium through your diet.
“Most people are not deficient in magnesium,” says Dr. Purdy. First, this nutrient is relatively abundant in most modern diets. “Magnesium is found in all kinds of foods, including grains, fruits, vegetables, and fish. Just about everything you can find and eat in nature contains some form of magnesium,” she says.
Additionally, magnesium, unlike something like protein, is not the type of nutrient that needs to be ingested into the body every day to reap its benefits. “This is such an important substance that the body stores it well,” says Dr. Purdy. “Magnesium is absorbed in the intestines and stored in the bone marrow. This means that even if you go through periods where you’re not eating much, you still have access to magnesium.”
In certain cases, magnesium supplements can be helpful.
While there’s no doubt that magnesium is an important element in supporting sleep, muscle function, and mood, it’s not something that people should be throwing at specific problems, even though it’s something people tend to look for as a quick fix. As mentioned above, you’re probably already getting enough through your diet, but given that magnesium has widespread effects throughout the body, overdosing can potentially be harmful, says Dr. Purdy.
“When it comes to magnesium, more isn’t always better,” says Dr. Purdy, who advises people who use magnesium supplements to stick to the recommended daily intake unless directed otherwise by a doctor. (The NIH’s Office of Dietary Supplements recommends that healthy adult men consume 400 to 420 milligrams of magnesium per day.) “The purpose of the recommended daily intake is that trials and research have been done to show that it’s safe and healthy to consume that amount,” she says.
If you think your diet is lacking in the magnesium department (which is best left to your doctor to determine with the help of a red blood cell analysis), supplements are a convenient way to fill the gap.
“We lose magnesium through sweat and stress,” says Brittany Michels, MSc, RDN, LDN, CPT, registered dietitian at The Vitamin Shoppe. “Athletes, especially those who sweat a lot, are particularly susceptible to magnesium depletion.” If you play sports or lead a particularly active lifestyle (sedentary, weekend warrior), muscle cramps and restlessness are the most common signs that you may be falling short of your daily recommended intake. Of course, these are also symptoms of dehydration, so start by making sure you’re drinking enough water before taking magnesium supplements.
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