MAGNESIUM—ARE YOU GETTING ENOUGH?
I’ve read that a majority of us seniors aren’t getting enough magnesium. That’s not only because we aren’t eating enough magnesium-containing foods but also because aging causes decreased adsorption of magnesium in the gut and increased excretion in urine. In addition, many of us are on medications that can lower this mineral’s stores.
Why is magnesium important? The mineral plays a vital role in assisting hundreds of enzymes carry out chemical reactions in the body such as building proteins and strong bones and regulating blood sugar, blood pressure and muscle and nerve functions. It also acts as an electrical conductor that makes the heart beat steadily. Chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes and osteoporosis.
Food & Supplements
The recommended daily allowance for magnesium is 320 mg for women and 420 mg for men.
So, how should we get enough of this vital mineral? First, try eating a daily diet that includes plenty of magnesium-rich foods. This includes: almonds, peanuts, cashews, peanut butter, raisins, bananas, guava, black & kidney beans, soybeans, avocados, broccoli, spinach, Swiss chard, brown rice, milk, yogurt, oatmeal, salmon, poultry and dark chocolate (!).
But if you’re not eating enough of these you can ask your medical professional if you should add in a magnesium supplement. Over-the-counter supplements come in liquid types like magnesium citrate or chloride or solid tablets like magnesium oxide and sulfate. However, it can have a laxative effect at high doses.
Magnesium supplements are a popular remedy for leg and foot cramps. A deficiency actually can cause muscle cramping but these supplements are often used whether or not people know they are truly deficient. Plus randomized controlled trials looking at the effects of magnesium supplements does not support this treatment for muscle cramps.
All in all, it’s probably best to eat plenty of those great foods listed above to get your daily supply of magnesium. But if you still feel you aren’t getting enough, ask your doc about taking an over-the-counter supplement.