Which magnesium supplements can be taken and from what age are they recommended?

Micronutrients are small amounts of vitamins and minerals that the body needs to perform many of its functions. cellular functions.

He deficit of micronutrients can cause numerous health problems. While the most common deficiencies include vitamins A, B12 and D, iron, iodine and zinc, there is another mineral, magnesiumwhose presence would help prevent some diseases.

Therefore, at certain ages, your doctor may recommend taking products that include it in their formulas as a way to alleviate their deficiency.

Which magnesium supplements can be taken and from what age are they recommended?

He National Institutes of Health (NIH) of the United States describes the magnesium as “a nutrient that the body needs to stay healthy.

AND important for many processes carried out by the organism. For example, it regulates muscle and nervous system function, blood sugar levels and blood pressure. Additionally, it helps form proteins, bone mass and DNA (the genetic material found in cells).”

Despite being present in several foodsuch as nuts, seeds, whole grains, legumes, green leafy vegetables, milk and yogurt, many people have magnesium deficiency. And they ignore it because, in the short term, this produces no symptoms.

The NIH clarifies that “when healthy people don’t ingest enough magnesium, the kidneys help retain it by limiting the amount that is excreted in the urine.” He adds that, however, “limited and prolonged consumption of magnesium can cause a nutrient deficiency.”

Some symptoms that the body does not receive the necessary magnesium They are loss of appetite, nausea, vomiting, tiredness and weakness. Extreme insufficiency, meanwhile, “can cause numbness, tingling, muscle cramps, seizures, personality changes, and heart rhythm abnormalities,” according to an NIH document.

At this point it is important to know what adequate dose of magnesium for every age. Men between 19 and 50 years old need between 400 and 420 mg per day, while women of the same age need between 310 and 320 mg.

Since nutrient deficiency usually occurs among adolescents between 14 and 18 years old (they need between 360 and 410 mg per day) and among those over 70, at these ages it would be necessary to incorporate magnesium supplements.

The NIH reports that “magnesium is available in multivitamin mineral supplements and other food supplements”. He adds that thanks to these supplements (aspartate, citrate, lactate or magnesium chloride), the nutrient is absorbed more easily by the body.

Again according to the American health agency, supplements lower blood pressure, albeit slightly. In any case, some studies suggest that “people who include more magnesium in their diet have a lower risk of heart disease and stroke”.

Even a higher intake of magnesium could reduce the risk of type 2 diabetes, because the nutrient helps process sugar and would reduce the risk of insulin resistance. “Scientists are studying whether supplements could help people who already have type 2 diabetes control their disease,” the NIH reports.

Another health problem osteoporosis, could be avoided by consuming magnesium supplements, as it provides greater bone density. The NIH recommends supplements elderly womenbut he admits that further studies are needed to understand the effect of the nutrient in this case.

People who suffer from migraines sometimes have low levels of magnesium in their blood. Some studies reveal that supplements can help reduce the frequency of migraines. Before starting treatment yourself, it is always advisable to consult your doctor.

Of course, you should be careful with supplements. “Magnesium naturally occurring in foods is safe and there is no need to limit its consumption,” the NIH clarifies. But she warns him the maximum limit must not be exceeded which comes from dietary supplements and medications, such as laxatives, unless medically indicated.