Many people focus on getting more fibre and protein, but magnesium is also important. This mineral supports brain health, helps nerves and muscles, and reduces stress. Despite its benefits, too much magnesium can be harmful.
Most adults do not get enough magnesium, but it can be found in many foods like nuts, seeds, grains, dairy, greens, and water. According to Harvard Health, women need 320 milligrams and men need 420 milligrams of magnesium daily. The risk of having too much comes from supplements. If you already eat enough magnesium and also take supplements, it can lead to magnesium toxicity, called hypermagnesemia.
The National Institutes of Health advises adults to have no more than 350 milligrams of magnesium from supplements daily. Although rare, too much can cause nausea, diarrhoea, and stomach cramps, as well as breathing problems and heart issues. People with kidney, heart, or digestive problems, and the elderly, are more at risk because some medicines have magnesium.
Doctors typically suggest getting vitamins and nutrients from food rather than supplements. A balanced diet can meet needs without causing hypermagnesemia. Magnesium helps with stress and relaxation. Foods like leafy greens and turkey contain other helpful nutrients, such as glycine, that improve sleep.
A simple green smoothie can increase magnesium intake. For digestion and muscle health, citrus fruits enhance magnesium’s effects. Kale or spinach, along with soy milk or coconut water, are good sources.
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