What mineral helps improve night cramps?

THE muscle cramps They are common in older adults and pregnant women while they rest, as well as in athletes when they reach the limits of their endurance. They mainly attack the legs and their duration is variable.

For this reason, and in the midst of research, specialists recommend incorporating it a mineralboth with the diet or through the supplements.

Magnesium for cramps

“He magnesium It is an essential mineral for human nutrition. It is necessary for more than 300 biochemical reactions in the body. Helps maintain normal functioning of muscles and nervessupports a healthy immune system, keeps the heartbeat steady and helps bones stay strong,” he summarizes. MedlinePlusthe official website of the United States National Library of Medicine.

He adds: “It also helps regulate blood glucose levels. It helps in the production of energy and proteins.”

“Many people don’t get enough magnesium in their diet. However, before taking a supplement, it’s good to know just a few servings of magnesium-rich foods a day can meet your needs of this important nutrient,” he warns Mayo Clinica non-profit organization dedicated to clinical practice, training and research.

Hence the conclusions of research such as those reflected by FundaciónFemebe.org.ar, in which magnesium supplements are widely marketed for the prophylaxis of nocturnal leg cramps (CNP), despite the fact that there is no evidence of considerable benefit.

And oral magnesium oxide stands out reduced the frequency of cramps by 40%an effect similar to that obtained with placebo (JAMA Internal Medicine).​

Recommended dosage of magnesium

After 50 yearsmagnesium is one of the nutrients that should not be missing.

This mineral is necessary for energy production, bone development and muscle contraction, as well as helping to keep blood sugar and blood pressure stable, he points out. Better with health.

In this sense, the Office of Dietary Supplements talks about taking 420 mg in men and 320 mg in women aged 50 years and older.

According to specialized sites, Low magnesium levels usually do not cause symptoms. However, if they become chronic, they can increase the risk of hypertension, heart disease, type 2 diabetes and osteoporosis.

Too much magnesium coming from food is not negative for healthy adults. But the same cannot be said for supplements, as they can cause nausea, abdominal cramps and diarrhea.

Additionally, magnesium in supplements can interact with some types of antibiotics and other medications.

​It is always advisable to consult a doctor or your pharmacist when considering taking magnesium supplements.

Foods rich in magnesium to lose weight

Losing weight is not easyEven for some people, losing weight becomes a more than complicated task. In this sense, the doctor Emi Hosoda helps patients based on their personal experience due to their obesity.

Based on his experience, he warns that we should first check our blood sugar level to see whether we need more magnesium or not. And for everything, it is always fundamental, you must first visit the doctor before making any decision.

As a next step, foods rich in magnesium can help you lose weight. Some of them are as follows:

• Green leafy vegetables

• Quinoa

• Whole grains

• Peanuts

• Legumes

• Fish

• Dairy products

• tofu

• Corn