Importance of magnesium
Research has found magnesium deficiencies to be present in approximately 50 percent of people in the United States.
However, symptoms of low dietary intake are rarely seen because the kidneys limit its excretion.
The Recommended Dietary Allowance (RDA) for magnesium is dependent on age and gender, but a healthy range is between 310 and 420 mg/day for most people.
Through diet and supplements, magnesium may help lower blood pressure and reduce stroke, cardiovascular disease, and type 2 diabetes risks, improve bone health, and prevent migraines.
The benefits of magnesium glycinate
Magnesium glycinate has been shown to have a variety of benefits, including helping to:
- relieve anxiety
- promote bone health
- manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes
- maintain normal heart rhythms
- reduce symptoms of premenstrual syndrome (PMS)
- amplify exercise performanceTrusted Source
- It may also help reduce painTrusted Source.
Certain conditions or risks can improve with magnesium supplementation, including:
- fibromyalgia, according to a study published in Rheumatology InternationalTrusted Source
- chronic fatigue syndrome, as reported in a study in BMC Complementary and Alternative MedicineTrusted Source
- risk of stroke, heart failure, diabetes, and all-cause mortality, according to a study published in the journal BMC Medicine
- Magnesium deficiency
- Many people in the United States consume less magnesium than they should.
The RDATrusted Source for magnesium for people between ages 19 and 30 years is:
- 310 mg for females
- 400 mg for males
For people ages 31 years and older, the RDA is:
- 320 mg for females
- 420 mg for males
Symptoms of magnesium deficiency may include:
- loss of appetite
- tingling, muscle cramps, and muscle contractions
- abnormal heart rhythms
Common reasons for magnesium inadequacy can include:
- alcohol use
- chronic diarrhea
- excessive urination from diabetes that’s not well managed
- malabsorption from Crohn’s disease, celiac disease, and inflammatory bowel disease
- some medications
By: Daniela Ginta and Cheryl S. Grant
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