Should a magnesium supplement be considered? I consulted a dietician about it

Magnesium, an essential mineral for over 300 reactions in the body, plays a crucial role in supporting muscle and nerve function, keeping bones strong, regulating heart rhythm, converting food into energy, and maintaining mood and sleep. However, approximately 50% of Americans are not consuming enough magnesium.

If you suspect a magnesium deficiency, it is advisable to work with a dietitian to safely and effectively increase your magnesium intake. A varied, mostly whole-food diet can help most people meet their magnesium needs. But for those who may fall short, supplementation can fill in any deficits.

Increasing magnesium intake through food is better for long-term benefits. Consider adding seeds like pumpkin and hemp to your porridge or salads, tossing spinach into pasta or omelets, stirring black beans into wraps or soups, swapping rice for quinoa, or snacking on a handful of almonds.

When it comes to supplements, there are many different forms, each with its own benefits and potential drawbacks. Magnesium glycinate (or bisglycinate) is often used for sleep and anxiety and tends to be better absorbed and gentler on your stomach than oxide or carbonate forms. On the other hand, magnesium citrate may help with digestion and regularity, but it can trigger loose stools and is less advisable for those with underlying digestive problems like IBS.

It's important to keep supplemental magnesium intake under 350mg a day unless advised otherwise. Too much magnesium from supplements can trigger diarrhea and cramping, and in rare cases, low blood pressure. It's also worth noting that supplementing with magnesium may help improve sleep, stress, and regularity.

However, it's difficult to know for sure whether people are truly magnesium-deficient as magnesium levels are rarely tested in a clinical setting. Therefore, it's crucial to consult a medical professional if experiencing any symptoms such as muscle cramps, heart palpitations, and sleep disturbances.

For those seeking a more effective sleep and anxiety regulation, Josie Porter recommends magnesium glycinate. Additionally, magnesium taurate may be cardioprotective and could lower blood pressure and improve cholesterol levels.

Remember, before starting any magnesium supplement, it's essential to check with your healthcare provider. Different forms of magnesium supplements could interact with your medication or underlying health issues.

In conclusion, maintaining a balanced magnesium intake is vital for overall health. By incorporating magnesium-rich foods into your diet and seeking professional advice when necessary, you can ensure you're getting the right amount of this essential mineral.